What Is Masago? Explore The Benefits Of Masago

If you’re a fan of Japanese cuisine, chances are you’ve come across the vibrant and flavorful ingredient known as masago. This tiny, orange delicacy has ...

by Kendra Reed

What Is Masago? Explore The Benefits Of Masago

If you’re a fan of Japanese cuisine, chances are you’ve come across the vibrant and flavorful ingredient known as masago. This tiny, orange delicacy has taken the culinary world by storm, adding a pop of color and a burst of flavor to dishes ranging from sushi rolls to elegant canapés. But what exactly is masago, and what makes it so special? In this blog post, we’ll dive into the fascinating world of masago and explore its unique characteristics, nutritional benefits, and culinary uses.

Key Takeaways

  1. Masago is the roe (eggs) of the capelin fish, known for its small size, vibrant orange color, and mild, slightly salty taste.
  2. This ingredient is packed with protein, omega-3 fatty acids, and essential vitamins and minerals, making it a nutritious addition to your diet.
  3. Masago is incredibly versatile in the kitchen, commonly used as a sushi topping, garnish, or ingredient in sauces and spreads.

What Is Masago?

Masago, also known as capelin roe, is the tiny, edible egg of the capelin fish. These small, silvery-green fish are found in the cold waters of the North Atlantic, North Pacific, and Arctic oceans. The female capelin lays her eggs on the ocean floor, which are then harvested, processed, and used as a popular ingredient in Japanese cuisine.

Masago is known for its distinctive appearance and flavor. The tiny eggs are bright orange in color and have a mild, slightly salty taste with a hint of sweetness. They have a soft, slightly crunchy texture that adds an interesting dimension to dishes. Masago is often compared to tobiko, another type of fish roe, but is smaller in size and has a more subtle flavor profile.

Masago Nutrition Facts

Not only is masago a tasty addition to your favorite dishes, but it also packs a nutritional punch. According to the U.S. Department of Agriculture (USDA), a one-ounce serving of masago contains approximately:

  • Calories: 40
  • Protein: 6 grams
  • Fat: 1.5 grams
  • Carbohydrates: 0 grams
  • Omega-3 fatty acids: 758 milligrams

Masago is an excellent source of high-quality protein, which is essential for building and repairing tissues, maintaining muscle mass, and supporting overall health. It is also low in calories, making it a great option for those watching their calorie intake.

One of the most notable nutritional benefits of masago is its high content of omega-3 fatty acids. Essential for heart health, brain function, and combating inflammation, these healthy fats play a crucial role in the body.

The American Heart Association recommends consuming fish and seafood, including fish roe like masago, at least twice a week to obtain these beneficial omega-3s.

Benefits Of Eating Masago Eggs

In addition to its impressive nutritional profile, masago has been associated with several potential health benefits. The omega-3 fatty acids found in masago, particularly EPA and DHA, have been extensively studied for their role in promoting cardiovascular health. These healthy fats can help lower blood pressure, reduce triglyceride levels, and decrease the risk of heart disease and stroke.

Omega-3s play a vital role in promoting brain health and development as well. They play a vital role in cognitive function, memory, and mood regulation.

Some studies suggest that consuming adequate amounts of omega-3s may help reduce the risk of age-related cognitive decline and neurodegenerative diseases like Alzheimer’s.

Furthermore, the anti-inflammatory properties of omega-3s in masago may help alleviate symptoms of chronic inflammatory conditions such as rheumatoid arthritis and inflammatory bowel disease. By reducing inflammation in the body, masago may contribute to overall well-being and disease prevention.

How Masago is Used in Cooking?

Masago is a versatile ingredient that adds a pop of color, flavor, and texture to a wide range of dishes. Its most well-known use is as a topping for sushi rolls, particularly California rolls and sushi assortments. The bright orange eggs are sprinkled on top of the rolls, creating a visually appealing and flavorful garnish.

But masago’s culinary applications extend far beyond sushi. It is often used as a garnish for other Japanese dishes, such as sashimi, chirashi bowls, and even salads. The tiny eggs can also be mixed into sauces, spreads, and dips to add a unique flavor and texture.

For example, masago can be blended with mayonnaise and sriracha to create a spicy masago aioli that pairs perfectly with seafood dishes.

Masago can also be incorporated into elegant appetizers and canapés. The vibrant orange eggs can be used to top bite-sized crackers, cucumber rounds, or even deviled eggs for a sophisticated and eye-catching presentation. The possibilities are endless when it comes to incorporating masago into your culinary creations.

Nutrition Of Masago

Beyond its protein and omega-3 content, masago is also a rich source of essential vitamins and minerals. According to the USDA, a one-ounce serving of masago contains:

  • Vitamin B12: 9.8 micrograms (163% of the recommended daily value)
  • Selenium: 17.5 micrograms (25% of the recommended daily value)
  • Phosphorus: 100 milligrams (8% of the recommended daily value)
  • Vitamin E: 1.5 milligrams (7% of the recommended daily value)
  • Magnesium: 19.8 milligrams (5% of the recommended daily value)

Vitamin B12 is essential for maintaining healthy nerve cells, producing red blood cells, and supporting proper brain function. Selenium is a powerful antioxidant that helps protect cells from oxidative stress and supports immune function.

Phosphorus and magnesium are crucial for strong bones and teeth, while vitamin E acts as an antioxidant and supports skin health.

Is Masago Healthy?

With its impressive nutritional profile and potential health benefits, masago can certainly be considered a healthy addition to your diet. Its low calorie count and high nutrient density make it a smart choice for those looking to boost their intake of essential vitamins and minerals without consuming excess calories.

However, it’s important to keep in mind that masago, like many other types of seafood, does contain a moderate amount of sodium. Consuming excessive amounts of sodium can contribute to high blood pressure and other health issues. As with any food, moderation is key when incorporating masago into your diet.

Additionally, individuals with seafood allergies should exercise caution when consuming masago, as it may trigger an allergic reaction. If you have a known seafood allergy or suspect you may be allergic, it’s best to consult with a healthcare professional before consuming masago or any other type of fish roe.


Masago is a delightful and nutritious ingredient that has captured the hearts and taste buds of food lovers around the world. Its vibrant color, delicate flavor, and impressive nutritional profile make it a standout addition to any dish. From its traditional use in Japanese cuisine to its growing popularity in fusion dishes and gourmet creations, masago is truly a versatile ingredient.

By incorporating masago into your diet, you can enjoy its delicious taste while reaping the numerous health benefits it offers. Whether you’re a sushi aficionado or simply looking to add a pop of flavor and nutrition to your meals, masago is definitely worth exploring. So go ahead and embrace this tiny, orange delicacy – your taste buds and your body will thank you!


1. Is masago the same as caviar?

While both masago and caviar are types of fish roe, they come from different species of fish. Caviar specifically refers to the roe of sturgeon, while masago is the roe of capelin.

2. Can pregnant women eat masago?

Pregnant women should consult with their healthcare provider before consuming masago or any other type of raw fish or fish roe due to the risk of foodborne illnesses. 

3. How should masago be stored?

Masago should be stored in an airtight container in the refrigerator and consumed within a few days of opening. It can also be frozen for longer storage.

4. Is masago sustainable?

The sustainability of masago depends on the specific fishing practices used. Look for masago sourced from well-managed, sustainable fisheries to minimize environmental impact.


1. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019.


  • Kendra Reed

    Dr. Kendra Reed is a dedicated general medicine physician with 7 years of clinical experience. After graduating from medical school, she completed her residency in internal medicine, developing a well-rounded skillset in diagnosing and treating a diverse range of conditions. Patients appreciate Dr. Reed's warm bedside manner and commitment to providing comprehensive, personalized care. In addition to her clinical work, she is actively involved in community outreach programs, educating the public on important health topics. Dr. Reed is known for her ability to establish trusting relationships with her patients and help them achieve their wellness goals.

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