Salmon roe are the developed eggs of salmon. Salmon eggs are red-orange in color and are taken from the inside of the fish. Eating fish roe provides many of the same healthy vitamins and minerals as eating fish meat.
Fish roe, research shows, may help with improving or preventing the following health conditions:
One serving of raw fish roe (1 table spoon.) has the following nutrients on average:
- Calories: 20
- Protein: 3 grams
- Fat: 1 gram
- Carbohydrates: 0 grams
- Fiber: 0 grams
- Sugars: 0 grams
Salmon eggs are a good source of:
Potential Health Benefits of Salmon Eggs
Salmon eggs are rich in essential nutrients, low in calories, and recommended as part of a healthy diet. Including salmon in a balanced diet can help decrease the chances of heart disease, ease inflammation, and more.
Studies have shown a number of potential health benefits to seafood rich in omega-3 fatty acids, which include salmon eggs. The potential health benefits to salmon eggs include the following.
Decreased Chances of Heart Disease
Because salmon eggs are full of omega-3 fatty acids, some studies have shown that eating roe or similar seafood at least once a week can significantly lower your chances of developing heart disease. Heart disease is the leading cause of death in the U.S.
Healthy Fetal Development
The omega-3 fatty acids found in salmon eggs can also help provide important support for healthy fetal brain and nervous system development. Doctors recommend that pregnant women consume eight to 12 ounces per week from a variety of seafood types to reap the most benefit.
Reduction of Inflammation
Some studies have shown that the regular consumption of roe or other seafood rich in omega-3 can help moderately reduce inflammation. People with arthritis have reported improvements in mobility after taking fish oil.
A large 2012 study concluded that the benefits of roe include arthritis relief. The omega-3 fatty acids can help reduce stiffness, joint pain, and the need for medication.
Potential Risks Salmon Roe
The potential risks of consuming salmon eggs are usually considered to be the same risks associated with eating salmon filet.
However, a 2016 study found that roe have higher levels of many pollutants on average than the typical fish filet. Researchers recommended updating health advisories to reflect a lower recommended intake for roe than filets.
The high levels of pollutants found in salmon roe may be linked to the following potential health risks.
Possible Link to Prostate Cancer
Studies have been inconclusive as to whether there is a relationship between consuming fish eggs and prostate cancer. Further research on the role of omega-3 fatty acids in prostate cancer development may help provide more definitive answers.
Most types of seafood run the risk of containing some level of mercury. However, mercury levels in salmon are lower than in other types of fish on average.
As a result, the mercury content of salmon roe should be proportionately smaller than eggs from most other types of fish.
Mercury poisoning can cause a wide range of serious issues, especially to a developing fetus. Consuming high levels of mercury can lead to nervous system or brain problems.
Multiple studies have concluded that the low level of mercury found in salmon makes eating roe of low risk, including to pregnant women in small quantities. Research shows that the benefits of the vitamins and minerals found in seafood outweigh the potential risks of consuming trace pollutants.