Masago, also called smelt roe, are the edible eggs of the capelin fish. These tiny eggs are full of protein, vitamins, and nutrients like vitamin B12. But if you have seafood allergies or high blood pressure, you should be careful before eating masago.
Fish roe are the fully developed eggs of different fish like salmon, sturgeon, and herring. Masago comes from the capelin, a small fish found in the cold oceans like the North Atlantic and North Pacific.
It’s commonly used in Asian food, especially sushi, because of its unique taste and colorful appearance.
What is masago?
Masago is the name for capelin fish roe (eggs). The capelin fish belongs to the smelt family. These fish are food for bigger animals like cod, seabirds, seals, and whales.
Although the fish is edible, it’s mostly used to produce masago. Around 80% of capelin caught are used for fish oil and fishmeal, while only 20% go into making masago.
The eggs are collected from female capelin before they lay them. Masago is usually pale yellow, but it’s often dyed orange, red, or green for a more appealing look.
It has a mild taste and is often flavored with things like wasabi, squid ink, or ginger.
Masago vs. Tobiko
Masago is often confused with tobiko, the roe of flying fish. But there are key differences:
- Masago is smaller and cheaper.
- Tobiko is naturally bright red, while masago is usually dyed.
- Tobiko is crunchier and seen as a more premium ingredient.
Summary Table: Masago vs. Tobiko
| Feature | Masago | Tobiko |
|---|---|---|
| Source | Capelin fish | Flying fish |
| Size | Smaller | Bigger |
| Cost | Lower | Higher |
| Texture | Less crunchy | More crunchy |
| Color | Pale yellow (dyed) | Bright red (natural) |
| Common Use | Sushi topping | Premium sushi |
Masago Nutrition
Masago is low in calories but full of important nutrients.
Nutrition (per 1 oz / 28g):
| Nutrient | Amount |
|---|---|
| Calories | 40 |
| Fat | 2g |
| Protein | 6g |
| Carbs | Less than 1g |
| Vitamin C | 7% of Daily Value |
| Vitamin E | 10% of DV |
| Vitamin B2 (B2) | 12% of DV |
| Vitamin B12 | 47% of DV |
| Folate (B9) | 6% of DV |
| Phosphorus | 11% of DV |
| Selenium | 16% of DV |
Masago is especially rich in vitamin B12, which is essential for red blood cells, energy, and DNA production. It also contains omega-3 fatty acids, which are good for the heart, lungs, hormones, and immune system.
Masago Health Benefits
A rich source of protein
One serving (1 oz) of masago gives you 6g of high-quality protein, the same as one egg. Protein keeps you full and helps with weight control.
Packed with selenium and vitamin B12
Selenium is a powerful antioxidant that protects your immune system and supports the thyroid. Vitamin B12 helps with nerve health and energy.
Loaded with omega-3 fatty acids
These fats help reduce inflammation, improve heart health, and are an important part of your cells. Masago is a good source of these healthy fats.
Low in mercury
Since capelin is a small fish, masago has lower mercury levels compared to big fish like swordfish. This makes it a safer choice for regular eating.
Downsides
Environmental concerns
Fishing for capelin, especially egg-carrying females, may affect the capelin population. Some groups are worried about the long-term impact of this method.
High in sodium
Masago is often mixed with salt or soy sauce, which increases the sodium content. Too much salt can raise blood pressure and harm heart health.
Risk of allergies
People allergic to fish or shellfish should avoid masago. It contains a protein called vitellogenin, which can trigger allergic reactions, even in some people without known seafood allergies.
The Advantages of Eating More Fish Protein Like Masago
Why Masago Is a Great Fish Protein
Like many types of fish protein, masago is low in fat and packed with healthy omega-3 fatty acids. At the same time, it’s a rich source of protein. Just 2 tablespoons of masago provide 6 grams of protein — similar to what you’d get in a medium-sized egg.
Benefits of Masago Protein:
- Weight Loss
High-protein foods like masago can help reduce cravings for junk food. One study showed that people who got 25% of their calories from protein cut their cravings by 50%, especially at night. - Muscle Strength
You need protein-rich foods like masago to build muscles and maintain them. If you’re doing strength training, adding masago to your diet can support muscle growth. - Bone Health
Protein doesn’t just help kids grow stronger bones — it also helps older adults, especially those with osteoporosis, keep bones strong as they age.
Masago Nutrition
Masago, like other fish eggs, is high in vitamin B12, which your body needs to turn food into energy. Without enough vitamin B12, you might have trouble absorbing nutrients and making new blood cells, which can lead to anemia.
Possible Health Concerns With Masago
While masago is packed with nutrients, there are a few things to watch out for:
1. High in Sodium
One tablespoon of masago contains about 240 mg of sodium, which is 10% of your daily limit. So, it’s best to enjoy it in small amounts.
2. Contains Additives
During processing, masago may be mixed with:
- Food dyes
- Monosodium glutamate (MSG) – may cause mild symptoms like headaches or skin flushing in sensitive individuals
- High-fructose corn syrup – linked to insulin resistance and obesity
3. Allergy Risk
If you’re allergic to seafood, avoid masago and other fish roe. Even people without seafood allergies may react to vitellogenin, a protein in fish eggs. Symptoms may include:
- Stomachache
- Rashes
- Vomiting
- Diarrhea
Other Health Facts About Masago
Low in Mercury
Unlike large fish, capelin (the fish masago comes from) has low mercury levels. That’s because it’s a small forage fish, and its eggs contain less mercury than fish muscle or organs. This makes masago a safer seafood option.
Safe During Pregnancy
Because of its low mercury content, masago is considered safe for pregnant and breastfeeding women in moderate amounts — about 2 to 3 servings per week. Most store-bought masago is pasteurized, but keep in mind that it’s high in salt.
Ecological Drawbacks of Masago
Is Masago Sustainable?
- Masago from Iceland is considered sustainable due to responsible fishing methods.
- Masago from Canada is also fairly sustainable.
- But masago from Russia or Norway is often labeled as unsustainable.
Why Sustainability Matters
Masago is harvested from mature female capelin, meaning those eggs won’t hatch. Over time, this can reduce fish populations and affect the entire ocean ecosystem, as capelin is a key food for other marine species.
If you’re eating masago at a restaurant, you can ask the sushi chef about the source.
How to Eat Masago
Masago is a flavorful and colorful ingredient that fits perfectly into many dishes.
Popular Ways to Enjoy Masago:
- Inside or on top of sushi rolls
- Sprinkled over a poke bowl
- As a topping on salads, rice, or noodles
- On top of raw oysters
- In creamy masago sauces
How to Make Masago Sauce:
Mix together:
- Lime juice
- Powdered garlic
- Masago
- Mayonnaise
Use it as a dip, sushi topping, or even on grilled seafood and Japanese-style pasta.
Takeaways
Masago is a type of fish egg (roe) that adds flavor, color, and nutrition to your meals. It’s rich in:
- Protein
- Omega-3 fatty acids
- Vitamin B12
- Selenium
- Essential amino acids
However, due to its high sodium content and possible additives, it’s best to eat masago in moderation.
If you’re looking for a nutritious, low-fat seafood option to boost your protein intake and flavor your meals, masago is a great choice — just make sure you’re mindful of its source and ingredients.
May contain MSG or high fructose corn syrup
Some masago products include MSG and high fructose corn syrup, which may not suit everyone. These ingredients may cause problems like headaches or inflammation in sensitive people.
Uses
Masago has a salty, semi-crunchy texture, making it great for many dishes. It’s available in different flavors like wasabi, squid ink, and ginger.
How to eat masago:
- Add on top of homemade sushi rolls
- Use in poke bowls
- Mix into noodles or rice dishes
- Blend with mayonnaise or wasabi
- Use as a fish topping
- Serve with cheese and fruits as an appetizer
Because masago is salty, you only need a small amount for flavor.
Bottom line
Masago, or smelt roe, are the tiny eggs of the capelin fish. They are rich in protein, omega-3 fats, selenium, and vitamin B12.
However, watch out for added ingredients like salt, MSG, and high fructose corn syrup. Avoid masago if you have seafood allergies or high blood pressure.
If you enjoy seafood and want a tasty ingredient with a crunchy texture, masago is a flavorful choice to try.