Salmon Roe

Overview

Salmon roe provides DHA and EPA within a phospholipid-rich matrix [1,2], alongside choline, vitamin B12 and high-quality protein. This unusually concentrated combination makes small portions useful in preparations such as the Neuroshot. Most commercial ikura is cured in brine, however, so sodium varies considerably by product and should be checked on the label.

Key Nutritional Highlights

• Very high choline and vitamin B12 per 100 g compared with most whole foods.
• Roe DHA is phospholipid-bound rather than triglyceride-only; that form is used more efficiently for brain DHA accretion than triglyceride DHA [1,2].
• Astaxanthin (carotenoid) is present in salmonid tissues and contributes to lipid stability in the natural matrix.
• Most commercial ikura is brine-cured; sodium is formulation-specific and should be read from the product label.
• Freshness and cold chain matter: oxidation risk rises with poor storage even if the matrix is phospholipid-bound.

Food Context

Synergies

• Pair with vegetables and whole grains as a flavour-dense, small-portion ingredient rather than a bulk protein source.
• Vitamin C–rich foods support iron balance in mixed meals (roe provides modest iron).

Sourcing

• Prefer reputable suppliers with clear species and harvest region; frozen ikura is common and acceptable when thawed safely.
• Colour and texture vary by species, diet, and season — not a reliable purity test on its own.
• The table sodium value is USDA raw mixed-species roe (FDC 175132). Retail ikura is usually cured; read the product label rather than using the raw USDA figure.

Preparation

• Traditionally eaten cold or lightly warmed (on rice, in sushi, or as a spoonful) to limit heat damage to unsaturated fats.
• Avoid prolonged high heat; treat as a delicate fat + protein ingredient.
• If the roe tastes heavily cured, a brief rinse in clean cold water followed by thorough draining can remove surface brine and reduce saltiness. A very short cold-water soak may reduce it further, but the resulting sodium content cannot be calculated from the original label. Keep the roe cold and avoid prolonged soaking, which can impair texture [3].

Essential Amino Acid Profile

This food provides a complete essential amino acid profile typical of animal proteins.

Recipes

1 recipe containing this food

Neuroeshot (Roe, Lemon, Hot Sauce)

A small savory shot of roe, lemon juice, and fermented hot sauce for concentrated omega-3s and choline.

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	143 kcal	—
Protein	22.3 g	—
Total fat	6.4 g	—
Saturated fat	1.5 g	—
Carbohydrates	1.5 g	—
Fibre	0 g	—

Key vitamins and minerals

Nutrient	Amount per 100 g	% RDA per 100 g
Sodium	91 mg	—
Choline	335.4 mg	61%

Bioactive compounds

Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.

Compound / class	Amount per 100 g	Notes
EPA	983 mg	—
DHA	1363 mg	—
Astaxanthin	3.2 mg *	Carotenoid pigment; stabilises highly unsaturated lipids in the roe matrix.
Phosphatidylcholine	Present — quantity not established *	—
Commercial cured ikura — sodium	Varies by cure and product; check label *	Packaged ikura is typically brine-cured. Label examples are not a category-wide range and are not interchangeable with USDA raw roe.

Source notes (supplementary):

• * Astaxanthin: Literature estimate for farmed Pacific salmon; USDA FDC does not report astaxanthin for this record; content varies by feed and species.
• * Phosphatidylcholine: Salmon Roe is a phospholipid-rich food in which phosphatidylcholine is a major choline form; USDA SR Legacy reports choline, not phosphatidylcholine specifically.
• * Commercial cured ikura — sodium: USDA SR Legacy (Fish, roe, mixed species, raw; FDC 175132) reports 91 mg sodium per 100 g for the raw mixed-species record only. Commercial ikura sodium is formulation-specific. Example, not a population composition: Intershell frozen ikura lists 140 mg sodium per 12 g serving (about 1,167 mg/100 g) at https://intershellseafood.com/products/ikura-salmon-roe-4oz (accessed 18 August 2026). Vital Choice states that its ikura is cured in a 2.5% brine (https://www.vitalchoice.com/v/wild-salmon/ikura-wild-salmon-caviar); the current labelled sodium milligrams and serving size were not confirmed on the live product page, so no per-100 g equivalent is calculated from that brand.

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central + literature, Fish, roe, mixed species, raw (FDC 175132) — raw mixed-species roe, not commercial cured ikura; vitamin B12 adjusted to typical salmonid roe (mixed-species FDC under-reports B12)., FDC ID 175132, API + manual B12 alignment, per 100 g edible portion, last checked 2026-08-18

This value uses a documented composition interpretation. See FCIR-009.

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

6 substances in this food

Astaxanthin

Xanthophyll carotenoid in salmon, salmon roe, and related marine foods; mapped to BRS3 redox signalling and BRS4 mitochondrial membrane protection.

Choline

Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes

DHA (Docosahexaenoic Acid)

Accounts for ~10–15% of total brain fatty acids, 20–30% of neuronal phospholipids (PE, PS), and >90% of brain omega-3 PUFA; critical for membrane fluidity, synaptic vesicle fusion, neurodevelopment

EPA (Eicosapentaenoic Acid)

Potent anti-inflammatory; precursor to E-series resolvins; modulates dopamine and serotonin signalling

Phosphatidylcholine (PC)

Key brain phospholipid; carrier for DHA/EPA and acetylcholine precursor pathway

Commercial cured ikura — sodium

References

[1] Liu et al. (2014). Higher efficacy of dietary DHA provided as a phospholipid than as a triglyceride for brain DHA accretion in neonatal piglets. Neonatal piglets given a single oral dose of 13C-DHA as phosphatidylcholine accumulated about 1.9-fold more labeled DHA in brain gray matter than piglets given the same DHA as triglyceride.

[2] Patrick (2019). Role of phosphatidylcholine-DHA in preventing APOE4-associated Alzheimer's disease. Review: phosphatidylcholine-DHA can be converted to lysophosphatidylcholine-DHA, which uses MFSD2A transport into the brain more efficiently than triglyceride-bound or unesterified DHA. Mechanistic context for roe's phospholipid DHA, not a salmon-roe feeding study.

[3] Shallcross (2022). Salmon Roe Caviar. University of Alaska Fairbanks Cooperative Extension method: additional brining increases saltiness; rinse well with clean cold water after curing. Does not quantify a percentage sodium reduction.