Lumpfish Roe

Species:
Cyclopterus lumpus (Lumpfish)

 

Originates from Area:
North Atlantic — primarily Iceland, Norway, Greenland, and Eastern Canada; also processed in Europe (Denmark, Germany)

Key Characteristics:

Colour:

Naturally pale (greyish to light pink); often dyed red or black for commercial purposes

Texture:

Small, crunchy, crisp pop; slightly tougher than trout or whitefish roe

Egg Size:

Very small (~1.0–1.5 mm)

Source:

Wild-caught during spring spawning season; roe is commonly pasteurized and brined

Flavour Profile:

Salty, slightly fishy, with a firm texture and mild mineral notes; less rich than sturgeon or salmon roe

Price Range:

~$80–$300 per kg (very economical; used mainly as garnish or entry-level “caviar”)

Grades Available:

Typically not graded by egg firmness but by freshness and dye uniformity

Sold as "Black Lumpfish Roe" or "Red Lumpfish Caviar" (often pasteurized)

Best Pairing (Drinks):

Dry beer, vodka, sparkling wine

Best Pairing (Foods):

Hors d’oeuvres, toast points, boiled eggs, cucumber slices, cream cheese

Nutritional Breakdown (Per 100g Lumpfish Roe):
  • Calories: ~230–250 kcal
  • Protein: ~20–22 g
  • Fat: ~12–14 g
    • Omega-3 (EPA + DHA): ~1.5–2.5 g
    • Saturated fat: ~2.5–3.5 g
  • Cholesterol: ~300–350 mg
  • Carbohydrates: ~1–2 g
  • Sodium: ~1800–2000 mg (very high due to brining)
  • Micronutrients:
    • Vitamin B12: Moderate to high (~100–150% RDA per 100g)
    • Choline: Moderate — supports neurotransmitter production
    • Zinc, Selenium, Iron: Present in modest amounts

Vitamin D: Low to moderate

Cognitive-Performance Relevance (Sport & Mental Endurance):

✅ Omega-3 Fatty Acids (EPA & DHA)
• Lower than premium roes but still beneficial for brain cell integrity and mood regulation
• May support light cognitive tasks and recovery from mental fatigue

✅ Vitamin B12 + Choline
• Aid in motor control and neurotransmitter activity, especially acetylcholine synthesis
• B12 supports nerve regeneration and myelin health

✅ Protein
• Contains complete proteins supporting post-training brain-muscle recovery
• Useful for low-carb, high-protein cognitive support in athletes

⚠️ Notes for Athletes:
  • Sodium: Extremely high — may assist post-sweat sodium replenishment but requires caution in hypertensive or salt-sensitive individuals
  • Cholesterol: Lower than sturgeon roe — tolerable in active diets
  • Lumpfish roe is an ultra-accessible, entry-level brain-supportive food — better as an occasional garnish than a primary nutrient source for cognitive optimization