Fish Roe

Fish Roe is consistently high in these nutrients across all variants, regardless of preparation or processing.

Choline > 99% Vitamin D > 98% Vitamin B12 > 97% Riboflavin (B2) > 96% Vitamin E > 96% Phosphorus > 94% Selenium > 93% Pantothenic Acid (B5) > 86% Phenylalanine > 84% Tryptophan > 84% Folate > 83% Vitamin A > 82% Valine > 81% Protein > 79% Isoleucine > 78% Leucine > 77% Thiamine (B1) > 77% Threonine > 75% Vitamin C > 75%

Select a nutrient to see how the 2 variants compare.

Variant	Protein (g)	All foods
cooked, dry heat	28.6	> 93%
raw	22.3	> 79%

Variant	Iron (mg)	All foods
cooked, dry heat	0.8	> 32%
raw	0.6	> 26%

Variant	Magnesium (mg)	All foods
cooked, dry heat	26.0	> 66%
raw	20.0	> 41%

Variant	Zinc (mg)	All foods
cooked, dry heat	1.3	> 54%
raw	1.0	> 48%

Variant	Calcium (mg)	All foods
cooked, dry heat	28.0	> 57%
raw	22.0	> 51%

Variant	Potassium (mg)	All foods
cooked, dry heat	283.0	> 60%
raw	221.0	> 45%

Variant	Phosphorus (mg)	All foods
cooked, dry heat	515.0	> 97%
raw	402.0	> 94%

Variant	Vitamin C (mg)	All foods
cooked, dry heat	16.4	> 75%
raw	16.0	> 75%

Variant	Vitamin E (mg)	All foods
raw	7.0	> 96%
cooked, dry heat	trace	n/a

Variant	Vitamin B12 (µg)	All foods
cooked, dry heat	11.5	> 98%
raw	10.0	> 97%

Variant	Folate (µg)	All foods
cooked, dry heat	92.0	> 85%
raw	80.0	> 83%

Variant	Choline (mg)	All foods
raw	335.4	> 99%
cooked, dry heat	trace	n/a