Salmon Roe

Overview

Salmon roe (often sold as ikura) is the egg mass of Pacific salmonids such as Oncorhynchus species. It supplies long-chain omega-3 fatty acids EPA and DHA in phospholipid-rich matrices, together with very high choline and vitamin B12 density per 100 g. These are the same structural reasons roe is discussed in brain-nutrition contexts: phospholipid-associated DHA can be trafficked into lysophosphatidylcholine (LPC) pathways relevant to brain delivery, compared with triacylglycerol-only forms [1][2].

Within the BRAIN Diet framework, salmon roe is a premium, concentrated seafood ingredient: it is typically more expensive per gram than trout roe or salted lumpfish roe, but it offers among the highest practical omega-3 and choline yields per bite. It is best used as a small garnish or occasional portion rather than a bulk protein source.

Key Nutritional Highlights

Very high choline and vitamin B12 per 100 g compared with most whole foods.
EPA/DHA in phospholipid-rich matrices, with strong compositional omega-3 density per 100 g.
Astaxanthin (carotenoid) is present in salmonid tissues and contributes to lipid stability in the natural matrix.
Price and availability are usually higher than trout roe and much higher than dyed lumpfish caviar.
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 garnish rather than a high-sodium meal centre.
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.

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.

Essential Amino Acid Profile

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

Recipes

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 micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	0.6 mg	3.3%
Zinc	1 mg	9.1%
Magnesium	20 mg	4.8%
Selenium	40.3 µg	73.3%
Calcium	22 mg	2.2%
Potassium	221 mg	6.5%
Choline	335.4 mg	61%
Folate	80 µg	20%
Vitamin B12	19 µg	791.7%
Vitamin B6	0.2 mg	9.4%

Bioactive compounds

Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.

Compound / class	Amount per 100 g	Notes
ALA	1428 mg	—
EPA	983 mg	—
DHA	1363 mg	—
Astaxanthin	3.2 mg *	Carotenoid pigment; stabilises highly unsaturated lipids in the roe matrix.

Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.

Source notes (bioactive / supplementary):

* Astaxanthin: Literature estimate for farmed Pacific salmon; USDA FDC does not report astaxanthin for this record; content varies by feed and species.

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, Salmon roe (ikura) — core panel anchored to Fish, roe, mixed species, raw (FDC 175132); 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 2026-03-14