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Masago Sushi Calories
Sushi made with rice, nori, and masago (capelin roe). Rich in protein, omega-3, and vitamin B12.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Masago Sushi (40 g) has 60 calories. That works out to 150 calories per 100 g. It contains 8.8 g of carbs, 3.8 g of protein, 1 g of fat and 0.5 g of fiber. Its 1.8 µg of B12 covers 75% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Masago Sushi Nutrition Facts
Selected: 2 piece (medium) · 40 g
60
KCAL / 40G
Carbs
8.8g
· 3% DV
Protein
3.8g
· 8% DV
Fat
1g
· 1% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 26% · Fat 15%
Masago Sushi nutrition facts table · 2 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 60 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 160 mg | 7% |
| Total carbohydrate | 8.8 g | 3% |
| Fiber | 0.5 g | 2% |
| Protein | 3.8 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Pieces of Masago Sushi?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 40 g | 60 kcal |
| 1 piece (small) | 20 g | 30 kcal |
| 1 serving (medium) | 60 g | 90 kcal |
| 4 piece (large) | 80 g | 120 kcal |
| 100 g | 100 g | 150 kcal |
| 1 serving (large) | 100 g | 150 kcal |
| 6 piece (jumbo) | 120 g | 180 kcal |
Calculated from 150 calories per 100 g.
Frequently Asked Questions About Masago Sushi
What is masago sushi?
Masago sushi is sushi made with masago, the small, salted roe of capelin. The roe may be placed inside a roll, spread on top, or served over rice wrapped in nori.
What is masago made from in masago sushi?
Masago in masago sushi comes from capelin, a small fish found in cold northern waters. The roe is usually cured with salt and may be seasoned or colored before it is used in sushi.
What is the difference between masago and tobiko sushi?
Masago sushi uses capelin roe, while tobiko sushi uses flying-fish roe. Masago is generally smaller and softer; tobiko is known for a more noticeable crunch. Their flavor and seasoning can vary by restaurant.
What does masago sushi taste like?
Masago sushi has a mildly salty, briny flavor and a soft texture, with small roe that may pop gently when you bite. Rice and nori balance the roe’s savory taste without making it strongly fishy.
Is masago sushi raw?
Masago roe is usually not cooked, but it is commonly salted or otherwise cured before being served. Processing varies by product, so ask the restaurant whether its roe is pasteurized if that matters to you.
Why is masago sushi orange?
Masago sushi is often orange because masago is commonly colored during preparation to give it a bright, consistent appearance. The roe can also be seasoned, so its color alone does not tell you exactly what ingredients were used.
What is in a masago sushi roll?
A masago sushi roll typically combines sushi rice, nori, and capelin roe, with fillings such as cucumber, avocado, or seafood depending on the recipe. Masago may be mixed into the filling or sprinkled over the outside.
Can you eat masago sushi when pregnant?
Whether masago sushi is suitable during pregnancy depends on whether the roe is pasteurized and how it was handled. Avoid raw or unpasteurized fish roe, and ask your clinician which options are appropriate for you.
How should you eat masago sushi?
You can eat masago sushi as served, with chopsticks or your hands. Soy sauce is optional, and a light dip is usually enough because masago can already be salty and extra sauce may overpower its delicate flavor.
How long does masago sushi last in the fridge?
Keep leftover masago sushi covered and refrigerated, and aim to eat it the same day, within 24 hours at the latest. Do not save sushi that has sat at room temperature for an extended period.
Masago Sushi Vitamins & Minerals
Vitamins
B12
1.8µg · 75% DV
B5
0.2mg · 4% DV
B3
0.6mg · 4% DV
B2
0.05mg · 4% DV
Minerals
Selenium
4µg · 7% DV
Sodium
160mg · 7% DV
Iodine
10µg · 7% DV
Phosphorus
32mg · 5% DV
Potassium ⭐
44mg · 1% DV
Masago Sushi Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Masago Sushi
To burn the 60 calories in 2 piece (medium) (40 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Masago Sushi?
Masago sushi is made with seasoned sushi rice and nori, topped with masago—the small, orange eggs of capelin. The roe may be sprinkled over a piece or used to coat its outside, adding colour and a distinctive finish.
Its lightly briny flavour and tiny, crisp eggs contrast with the soft, gently tangy rice. In Japan and in sushi restaurants around the world, it is commonly served as part of a sushi selection, with pickled ginger, wasabi and soy sauce on the side. The rice supplies most of its carbohydrates, while the roe contributes protein, omega-3 fats and vitamin B12. Pair it with cucumber or a simple salad for a lighter meal, and use soy sauce sparingly if you prefer a less salty taste.
How Nutritious Is Masago Sushi?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Masago Sushi Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Masago Sushi Contain Allergens?
Contains these allergens:
Which Diets Is Masago Sushi Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Masago Sushi Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.28g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.