Smelt Roe

Smelt Roe refers to the edible eggs (roe) of smelt, a small, silvery fish found in the North Atlantic and North Pacific oceans. The dish typically consists of these tiny, orange-red eggs, which are often salt-cured and served as a condiment or garnish. It is a traditional delicacy in Japanese cuisine (known as 'masago'), Scandinavian countries, and parts of Northern Europe.

🍽️ Nutrition at a glance

Smelt Roe is a high-protein, low-carbohydrate food with a moderate amount of healthy fats. It is an excellent source of omega-3 fatty acids, vitamin B12, and selenium, with a typical serving containing roughly 40-50 calories.

Nutrition breakdown

Calories	40 kcal
Protein	4 g
Carbs	0.5 g
Fat	2.5 g
Fiber	0 g
Sugar	0 g
Sodium	300 mg
Vitamin B12	1.5 mcg
Selenium	10 mcg
Phosphorus	50 mg
Omega-3 (EPA+DHA)	300 mg
Vitamin D	1 mcg
Niacin (B3)	0.5 mg
Riboflavin (B2)	0.1 mg
Iron	0.3 mg

Per 1 tablespoon (15 g) · estimated, varies by recipe

💡 What's interesting

Culinarily, smelt roe is prized for its vibrant color and distinctive 'pop' texture, which adds a burst of salty, briny flavor to dishes. Nutritionally, its high concentration of omega-3s makes it a valuable food for supporting brain and heart health.