8 Astonishing Benefits of Masago: A Nutritional Powerhouse

Let us today talk about something about which very few people seem to understand. Masago, these are the eggs of a fish called capelin which humans can eat. Masago is mostly used in kitchens. This is very useful in making sushi. They look exactly like tiny stones, but they are delicious to eat and are full of nutritional elements. This is a small fish called capelin which is found in very cold waters such as the north atlantic, north pacific or arctic oceans. 

Introduction of Masago

Masago A fish named Capelin Roe has many eggs. This is also called crying. It is mostly used in making sushi. Its colour is light yellow. A lot of nutrients are found in the brain like protein, vitamin B12 and I don’t know how many. These buildings may seem small but their benefits are astonishing. This flour is easily available in the market just like other fish eggs are easily available. Due to its different taste, it is very famous among the people.

Although, its colour is light yellow yet it is also made in other colours like orange, green. If you take care of your health and want to stay healthy, then include Masago in your daily life. Let us learn about this amazing ingredient today and also find out its benefits.

Let us now talk about its nutritional value.

People who want to reduce their weight or want to maintain their weight then the Masago is the best ingredient for them. It has very few calories but is rich in nutrition.

Only 1 ounce (28 grams) of fish roe contains:

  • Calories: 40
  • Fat: 2 grams
  • Protein: 6 grams
  • Carbs: less than 1 gram
  • Vitamin C: 7% of the Daily Value (DV)
  • Vitamin E: 10% of the DV
  • Riboflavin (B2): 12% of the DV
  • Vitamin B12: 47% of the DV
  • Folate (B9): 6% of the DV
  • Phosphorus: 11% of the DV
  • Selenium: 16% of the DV

Why do people like Masago?

  • Its main component is vitamin B12 which is a water soluble vitamin which your body cannot make on its own and you get it through your food. 
  • It contains vitamins B12, E, and D, along with minerals like iodine, selenium, and phosphorus, which are crucial for metabolic processes and bone health.
  • Apart from being low in calories, it is also rich in omega-3 fatty acids. Which reduces inflammation in the body and is also beneficial in diseases like arthritis.
  • It is a good source of high-quality protein, essential for muscle repair and overall body function.
  • It also has healthy fats.
  • Amino acids are also found in it.
  • The antioxidants in it help combat oxidative stress and may reduce the risk of chronic diseases.
  • The vitamin D and phosphorus in it support bone health and can help prevent conditions like osteoporosis.

Commonly Used Masago For:

  • Sushi and Sashimi: Masago is often used as a topping or garnish in sushi rolls and sashimi, adding a crunchy texture and a pop of colour.
  • Salads: It is sometimes sprinkled on salads to add flavour and texture.
  • Seafood Dishes: It can be used in seafood dishes like poké bowls, enhancing the flavour profile with its unique taste.
  • Sauces and Dips: It can be mixed into sauces or dips to add a savoury, slightly salty flavour.
  • Garnishes: It is commonly used as a garnish for various dishes, including appetizers and main courses, providing both visual appeal and taste enhancement.

Taste of Masago 

  • It has a distinct taste characterised by:
  • Slight Saltiness: It has a mild, slightly salty flavour that compliments many dishes.
  • Umami: The taste is rich in umami, which is a savoury flavour that enhances the overall taste of dishes.
  • Mild Fishiness: While it has a subtle fishy taste, it is generally mild and not overpowering.
  • Crunchy Texture: The small eggs provide a crunchy texture that adds a unique mouthfeel to dishes.

Healthy Recipes Using Masago

Till now in this article we have got a lot of information about Masago. Now let’s see how we can include it in our recepies.

1. Masago Avocado Sushi Roll


  • 1 cup sushi rice
  • 1 1/4 cups water
  • 2 tablespoons rice vinegar
  • 1 tablespoon sugar
  • 1 teaspoon salt
  • nori sheets
  • 1 avocado, sliced
  • 1 cucumber, julienned
  • 2 tablespoons masago


  • Cook sushi rice according to package instructions. Mix with rice vinegar, sugar, and salt.
  • Place a nori sheet on a bamboo mat, spread a thin layer of rice on top.
  • Add avocado slices and cucumber.
  • Roll the sushi tightly, slice, and top with masago.

2. Masago Quinoa Salad


1 cup cooked quinoa

1/2 cup diced cucumber

1/2 cup diced red bell pepper

1/4 cup edamame

2 tablespoons masago

2 tablespoons low-sodium soy sauce

1 tablespoon sesame oil

1 teaspoon rice vinegar


  • In a large bowl, combine quinoa, cucumber, bell pepper, and edamame.
  • In a small bowl, mix soy sauce, sesame oil, and rice vinegar.
  • Pour the dressing over the quinoa mixture, mix well.
  • Sprinkle it with masago before serving.

3. Masago-Stuffed Mushrooms


12 large mushrooms, stems removed

1/4 cup cream cheese, softened

2 tablespoons masago

1 tablespoon finely chopped green onions

1 teaspoon lemon juice

Salt and pepper to taste


  • Preheat the oven to 375°F (190°C). 
  • In a bowl, mix cream cheese, masago, green onions, lemon juice, salt, and pepper.
  • Fill each mushroom cap with the mixture.
  • On a prepared baking sheet, bake for 15-20 minutes or until the mushrooms are cooked through.

Side Effects of Masago

  • Allergic Reactions: Some individuals may be allergic to fish roe, leading to symptoms like hives, swelling, or difficulty breathing.
  • High Sodium Content: It is relatively high in sodium, which can be a concern for individuals with hypertension or those monitoring their salt intake.
  • Cholesterol: It contains cholesterol, so individuals with cholesterol management issues should consume it in moderation.
  • Contamination Risk: There is a risk of contamination with toxins or heavy metals, which is a concern for pregnant women or those with compromised immune systems.

Who Should Avoid Masago?

  • Pregnant or Breastfeeding Women: Due to potential contamination with toxins or parasites, it is advisable for pregnant or breastfeeding women to avoid consuming raw masago.
  • Individuals with Fish Allergies: Those allergic to fish or seafood should avoid it to prevent allergic reactions.
  • People with High Blood Pressure: The high sodium content can exacerbate hypertension, so individuals with high blood pressure should limit their intake. 
  • Individuals on a Low-Cholesterol Diet: Those who need to manage their cholesterol levels should consume this sparingly due to its cholesterol content.

By understanding the benefits, uses, and potential side effects of it, individuals can make informed choices about incorporating it into their diets in a healthy and balanced way.

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