Health Benefits of Masago
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Medically reviewed by Aviv Joshua, MS
Masago is the roe, or ripened eggs, of capelin, a small fish in the smelt family. Masago is a popular ingredient in Asian cuisine and is commonly used in dishes like sushi rolls.
It’s less expensive than other types of fish roe and has a mild flavor, making it a sought-after ingredient in many parts of the world, including Japan.
Masago is rich in protein as well as other nutrients, such as selenium and omega-3 fats, which are important to health.
Here’s everything you need to know about masago, including its nutrition, potential health benefits, and downsides.
Rich in Nutrients
Like most seafood products, masago is nutrient-dense, providing protein, healthy fats, and essential vitamins and minerals.
Masago is especially rich in B12 and selenium, both of which play important roles in health. A 1-ounce serving of fish row covers 118% of your daily needs for B12, which is needed for nervous system development and function, red blood cell formation, energy metabolism, and DNA synthesis. B12 deficiency is common in some populations, including older adults and those with certain health conditions, such as inflammatory bowel disease (IBD).
Adding just a small amount of masago to your diet can significantly increase B12 consumption, which could help boost levels of this critical vitamin.
Masago is also concentrated in selenium, a mineral that’s needed for the functioning of the thyroid and immune system. It also acts as a powerful antioxidant in the body, protecting cells from oxidative damage. Maintaining optimal blood levels of selenium is essential for health and can help enhance immune response and protect against cognitive decline.
It’s also a good source of vitamin E, riboflavin, phosphorus, and protein. Your body needs protein for critical processes such as building and repairing muscle tissue and producing hormones and neurotransmitters. Adding protein-rich foods, like masago, to meals and snacks can also help promote healthy body weight management as protein helps you feel full and satisfied after eating, which could help you eat fewer calories.
A Source of Omega-3 Fats
Masago is high in the omega-3 fats docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are fatty acids that have powerful anti-inflammatory effects in the body. EPA and DHA are especially important for the health of the heart and brain, and studies show that diets rich in omega-3 fats may help protect against common health conditions, such as heart disease and cognitive decline.
For example, in addition to their anti-inflammatory properties, EPA and DHA help keep the heart healthy by regulating blood levels of triglycerides, promoting healthy blood flow through their vasodilating effects, and reducing blood pressure levels. This may be why people who follow seafood-rich diets tend to have lower rates of heart disease, including a reduced risk of coronary heart disease, which is the most common heart disease in the US.
Diets high in EPA and DHA-rich seafood have also been shown to protect against cognitive decline and mental health conditions like depression.
A 2016 study that included 915 older adults found that the consumption of seafood and EPA and DHA was associated with slower rates of cognitive decline and reduced risk of age-related decline in multiple cognitive domains.
Fish and fish products like masago are some of the best dietary sources of omega-3 fats you can eat. In fact, studies show that masago is a more concentrated source of EPA than roe from salmon.
Lower in Mercury Than Other Seafood Products
Mercury is a heavy metal that accumulates in certain seafood, especially larger fish and fish that live longer lives, such as sharks, swordfish, tuna, tilefish, and king mackerel.
Mercury is readily absorbed by humans and can cause health issues if too much accumulates in the body. For example, consuming too much seafood rich in mercury can increase the risk of cardiovascular issues such as heart attack, negatively impact the immune system, and even lead to cognitive issues in offspring.
Even though seafood can be a healthy addition to your diet, it’s important to limit seafood that tends to be high in mercury and instead choose low-mercury seafood options, such as trout, shellfish like oysters and clams, sardines, and fish roe.
Fish roe has been shown to be very low in mercury compared to other parts of fish, such as muscle tissue and organs.
For this reason, fish roe like masago can be safely consumed by those who want to keep their mercury exposure to a minimum.
Nutritional Facts of Masago
Fish roe, like masago, is rich in nutrients, providing protein, vitamins, minerals, and healthy fats.
Here is the nutrition breakdown for one-ounce of fish roe:
Calories: 40.5
Fat: 1.82 grams (g)
Protein: 6.32 g
Carbohydrate: <1 g
Vitamin C: 4.54 milligrams (mg) or 5% of the Daily Value (DV)
Vitamin E: 1.98 mg or 13% of the DV
Riboflavin: .21 mg or 16% of the DV
Vitamin B12: 2.84 micrograms (mcg) or 118% of the DV
Folate: 22.7 mcg or 6% of the DV
Phosphorus: 114 mg or 16% of the DV
Selenium: 11.4 mcg or 21% of the DV
Fish roe, like masago, is usually consumed in small portions, but even small amounts of fish roe can cover a significant amount of your daily needs for several nutrients, including B12, vitamin E, riboflavin, and selenium.
A 1-ounce (oz) serving of fish roe provides more than 100% of your daily needs for B12 and over 20% of your daily needs for selenium. What’s more, fish roe is rich in vitamin E, which functions as a powerful antioxidant, protecting cells against oxidative damage by neutralizing molecules called free radicals. Vitamin E is also needed for immune function and cellular signaling.
Fish roe, like masago, is low in calories and carbohydrates, but is rich in healthy fats, including omega-3s, and protein. Providing 6 g of protein per ounce, fish roe can help you meet your protein needs and can make meals and snacks more filling.
Risks of Eating Masago
While fish roe is nutritious and provides a number of important vitamins and minerals, there are some downsides to eating fish roe, like masago.
For example, masago is high in sodium. This is because salt is typically added to fish roe products during processing in order to extend shelf life and enhance flavor. For example, a 1 oz serving of masago can contain over 320 mg of sodium, or more than 14% of the DV.
Though this may not be a problem for most people, those who are sensitive to salt, or those who need to limit salt due to medical conditions such as high blood pressure, may want to limit their overall intake of sodium by cutting back on salt-rich foods, like fish roe.
Additionally, there are some environmental concerns surrounding the fishing practices used to obtain masago. For example, certain fishing methods used to catch capelin used for masago are associated with bycatch of endangered marine species, like dolphins.
Environmental protection organizations also have concerns over overfishing and the management of fishing methods used to catch capelin, such as trap nets.
Because masago is a seafood product, those who are allergic to fish and shellfish should avoid consuming it. Though allergies to fish flesh are most common, some people may have allergic reactions to fish roe, even if they’re not allergic to other seafood products. This is because fish roe contains different allergens than fish flesh. This means that some people who are allergic to fish may be able to tolerate fish roe, like masago.
Tips for Consuming Masago
Masago has a salty, slightly sweet flavor and a crunchy texture and pairs well with many savory flavors. You can find masago in certain specialty stores and can also purchase it online. Keep in mind that masago comes in a variety of flavors and often contains other ingredients like ginger and squid ink.
For this reason, it’s important to read the ingredient labels of masago products. Masago is most often found in Asian dishes, like sushi, but it has other uses in the kitchen as well.
Here are a few ways to add masago to your diet:
Use masago when preparing homemade sushi
Add masago as a salty topping to Asian-inspired rice and noodle dishes
Mix masago into poke bowls for a salty kick
Use masago to add flavor to seafood dishes
Mix masago with mayo, lime juice, and sriracha for a flavorful dip
Though masago is most commonly used in Asian dishes, it can add texture and flavor to a variety of savory recipes.
A Quick Review
Masago is the roe, or ripened eggs, of small forage fish called capelin. It has a salty taste and crunchy texture and is commonly used in Asian cuisine.
It’s rich in several nutrients, including B12, selenium, vitamin E, and omega-3 fats, and is lower in mercury than many other popular seafood products. However, it’s high in sodium, and there are some environmental concerns related to the harvesting of capelin to obtain masago.
If you’re interested in using masago in your kitchen, try adding it to homemade sushi, noodle dishes, and poke bowls for a boost of flavor and nutrition.
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