What Are Masago Eggs and Are They Good for You?

Anna Giorgi
·7 min read

Not to Be Confused With Tobiko

Medically reviewed by Jamie Johnson, RDN

Masago is the roe, or ripened eggs, of capelin. This fish—which is part of the smelt family—looks like a sardine. The main source of masago is the northwestern Atlantic Ocean.

Also called smelt eggs, masago is gathered from female capelin fish before they have a chance to spawn. While it is used in Asian cuisine, it also has value as animal feed and bait.

Masago can be a healthy choice. It is high in omega-3 fatty acids and vitamin B12. Its high salt content and other features may make it a poor choice for people with certain health problems.

This article describes the uses and value of masago. It explains why masago is healthy and when it may be unsafe for some people to consume this food.

<p>ahirao_photo / Getty Images</p>

ahirao_photo / Getty Images

Masago Fish Egg Uses

Masago fish eggs are a popular sushi ingredient. They are often used as a garnish to enhance the appearance of a variety of sushi rolls. While masago fish eggs are naturally pale yellow, they are often dyed orange or brighter colors to present them as more expensive varieties of fish roe like tobiko (flying fish roe), which is in short supply.

However, masago differs from tobiko because it has a softer texture than the distinct crunchiness of tobiko, which is used as a garnish on California rolls, a type of sushi. Compared to tobiko's nutty, smoky taste, masago has a less intense flavor.

Masago fish eggs are described as having a salty and slightly smoky taste. Their flavor can add a punch of ocean-fresh flavor to many dishes. As a sushi topping, masago adds texture and a slight crunch.

In addition to being used as a sushi garnish, masago can be used in the following ways:

  • A spread on toast

  • A garnish for oysters

  • An ingredient in pasta and sauces

Products marketed as masago eggs may contain ingredients such as high-fructose corn syrup, salt, and monosodium glutamate (a flavor enhancer), which are added during packaging. Food dyes may be used to make masago look more expensive. Check labels carefully since these types of additives may offset the nutritional benefits of masago.

Only about 20% of caught capelin is used to harvest roe for human food. About 80% of caught capelin is processed for use in fishmeal and oil production.

The whole capelin fish is rarely used in human food. It is often used as animal feed in zoos and aquariums or as bait.



Masago vs. Caviar

Masago and caviar are two types of fish roe (fully ripe fish eggs) that are typically used as garnish. However, they each have distinct qualities.

Masago is the small, pale-yellow fish roe from capelin fish. It is less expensive than other types of fish roe and considered to be among the lowest in quality. It is often dyed to pass for more expensive varieties.

Caviar is the roe of wild sturgeon fish. It is black in appearance and considered a delicacy and the highest quality fish roe. It is cured with salt for a unique taste.



Masago Nutrition Facts

Masago is a healthful food choice. It is low in calories and rich in protein and several essential fatty acids and amino acids.

According to the U.S. Department of Agriculture (USDA), the nutrition profile of a 1-ounce portion of fish roe includes the following:

Benefits of Eating Masago Eggs

Masago eggs are a source of several key nutrients that can support different aspects of your health:

  • Promote heart health: Masago is high in omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which have powerful anti-inflammatory benefits for heart health. Research indicates that adequate levels of omega-3 fatty acids can promote heart health by lowering your risk of complications and death related to coronary heart disease, such as myocardial infarction (heart attack), hypertension (high blood pressure), atherosclerosis, and stroke.

  • Protect cognitive and mental health: Research shows that the consumption of seafood rich in EPA and DHA like masago is linked with slower rates of cognitive decline and a reduced risk of age-related decline in multiple cognitive domains among older adults. There is also evidence of an inverse relationship between consuming this type of fish and the risk of depression.

  • Strengthen thyroid and immune system: Masago has high levels of selenium, a trace mineral. It is an antioxidant that can help improve the function and responsiveness of your thyroid gland and immune system. Low levels of selenium have been linked to a wide range of conditions, ranging from cancer to rheumatoid arthritis.

  • Maintain blood and nerve cell health: Masago is high in B12, a nutrient that plays a key role in the formation of red blood cells and DNA. It also supports energy, endurance, a healthy brain, and nerve cell development.

  • Support newborn health: Recommendations from the Food and Drug Administration (FDA) promote fish intake during pregnancy because it contains nutrients that are key to the physical and cognitive development of unborn babies. The FDA advises consuming two to three servings of masago or other low-mercury fish weekly. High levels of mercury can be dangerous for pregnant women and young children. Being exposed to too much mercury can affect the developing central nervous system, kidneys, and liver. However, the typically low mercury content of masago makes it a healthy option for women in these stages.

Learn More: The Healthiest Fish to Eat

Should Anyone Not Eat Masago?

Many types of raw fish are unsafe to consume due to bacteria and mercury content. However, masago is one of the fish used in sushi that has low levels of mercury. Most people can safely consume up to two 6-ounce servings of masago weekly.

However, certain characteristics of masago eggs make them unhealthy to consume for some people:

High Sodium Content

While masago eggs are rich in omega-3 fatty acids, protein, and other nutrients, they also have high levels of sodium. Excess sodium is linked with a higher risk for the following health problems:

High Purine Levels

Smelt products like masago eggs have high purine levels. This can make them unhealthy for people who have gout, a form of arthritis that occurs when your body metabolizes purines and uric acid (tiny, sharp crystals) form.

Allergic Reactions

You should not eat masago if you have a fish allergy without getting medical advice. If you are allergic to one type of fish, you may be able to eat other varieties like masago without reacting, However, if you have a fish allergy, consult with your allergist about the safety of consuming masago.

Learn More: 37 Foods High in Sodium to Eat Less of

Summary

Masago is made from the ripe fish eggs of capelin, a fish in the smelt family. It is most often used in sushi and other types of Asian cuisine. The tiny eggs can also add a salty, crunchy texture to many other dishes.

Masago is rich in many nutrients, such as omega-3 fats, vitamin B12, and selenium. Its low mercury levels make it safe for pregnant women and young children.

However, it may not be the best choice for people with certain health problems. Its high salt content can increase your risk of high blood pressure and other heart issues. People with fish allergies should consult an allergist before eating it to avoid a reaction.

Read the original article on Verywell Health.