Roe is actually a name applied to all fish eggs therefore caviar is in-fact a roe from the Sturgeon family. They are very rich in omega 3 and a single portion will provide you with plenty of vitamin B12 too. It can be hard to find in supermarkets but start by looking for pressed cod roe.
A rich source of: Omega-3, vitamin B12, vitamin C.
Roe
| Energy (kcal) | 104 |
| Energy (kJ) | 439 |
| Water (g) | 73.7 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 21.7 |
| Protein (g)/100kcal | 20.9 |
| Protein % of calories | 83.5 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 1.9 |
| Fat (g)/100kcal | 1.8 |
| Fat % of calories | 16.4 |
| Satd FA /100g fd (g) | 0.4 |
| Omega 3 /100g | 0.5 |
| Omega 6 /100g | 0.1 |
| Mono FA /100g food (g) | 0.4 |
| Poly FA /100g food (g) | 0.6 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 57 |
| Potassium (mg) | 318 |
| Calcium (mg) | 25 |
| Magnesium (mg) | 26 |
| Phosphorus (mg) | 164 |
| Iron (mg) | 2 |
| Copper (mg) | 0 |
| Zinc (mg) | 4.9 |
| Chloride (mg) | 14 |
| Manganese (mg) | 0.1 |
| Selenium (µg) | 6 |
| Iodine (µg) | 14 |
| Vitamin D (µg) | 0.4 |
| Vitamin E (mg) | 2.4 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.2 |
| Niacin (mg) | 2.8 |
| Tryptophan/60 (mg) | 3.7 |
| Niacin equivalent (mg) | 6.5 |
| Vitamin B6 (mg) | 0.3 |
| Vitamin B12 (µg) | 1.3 |
| Folate (µg) | 20 |
| Pantothenate (mg) | 0.4 |
| Biotin (µg) | 0.8 |
| Vitamin C (mg) | 1 |
| NSP (g) Non-starch polysaccharide | 0 |
| Cholesterol (mg) | 330 |
| Retinol (µg) | 0 |
| Carotene (µg) | 104 |
| Retinol Equivalent (µg) | 17 |
Roe
| Energy (kcal) | 91 |
| Energy (kJ) | 382 |
| Water (g) | 80 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 16.8 |
| Protein (g)/100kcal | 18.5 |
| Protein % of calories | 73.8 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 2.6 |
| Fat (g)/100kcal | 2.9 |
| Fat % of calories | 25.7 |
| Satd FA /100g fd (g) | 0.5 |
| Omega 3 /100g | 0.7 |
| Omega 6 /100g | 0.1 |
| Mono FA /100g food (g) | 0.6 |
| Poly FA /100g food (g) | 0.7 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 81 |
| Potassium (mg) | 327 |
| Calcium (mg) | 16 |
| Magnesium (mg) | 27 |
| Phosphorus (mg) | 168 |
| Iron (mg) | 0.1 |
| Copper (mg) | 0 |
| Zinc (mg) | 0.5 |
| Chloride (mg) | 116 |
| Manganese (mg) | 0 |
| Selenium (µg) | 39 |
| Iodine (µg) | 161 |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 0.9 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 1.8 |
| Tryptophan/60 (mg) | 3.7 |
| Niacin equivalent (mg) | 5.5 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 1.7 |
| Folate (µg) | 7 |
| Pantothenate (mg) | 0.3 |
| Biotin (µg) | 0.8 |
| Vitamin C (mg) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| Cholesterol (mg) | 575 |
| Retinol (µg) | 2 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 2 |