Natural pale yellow or tan; often dyed bright orange, red, green, or black for sushi presentation

Tiny, grainy, dry pop with minimal juiciness

Very small (~0.5–1.0 mm); smaller than all other common roes

Wild-caught; processed and pasteurized for stability

Salty, subtly fishy with a crunchy, slightly sandy mouthfeel

~$80–$250 per kg (very low-cost; common in sushi and food service)

Not formally graded by egg firmness or size

Marketed by dye type: “Orange Masago”, “Wasabi Masago”, “Black Masago”, etc.

Cold lager, sake, crisp white wine

Sushi rolls, rice bowls, tamagoyaki, salad toppings

• Calories: ~240–260 kcal
• Protein: ~22–25 g
• Fat: ~10–13 g
  • Omega-3 (EPA + DHA): ~1.5–2.5 g
  • Saturated fat: ~2.5–3 g
• Cholesterol: ~300–350 mg
• Carbohydrates: ~1–3 g
• Sodium: ~1500–1800 mg (high due to brining)
• Micronutrients:
  • Vitamin B12: Moderate to high (~120–150% RDA per 100g)
  • Choline: Present but lower than in larger roes
  • Vitamin D: Low to moderate

Zinc, Selenium, Iron: Modest levels

✅ Omega-3 Fatty Acids (EPA & DHA)
• May support cognitive function under mild training stress
• Lower levels than sturgeon or salmon roe, but still neuroprotective

✅ Vitamin B12 + Choline
• Contribute to neurotransmitter function and motor coordination
• Important in endurance and decision-making sports, though at lower potency than in premium roes

✅ Protein
• Complete protein source — supports post-exercise recovery and mild cognitive repair
• Suitable for lean-protein-focused sport diets

• Sodium: High — can aid rehydration post-exercise but may be excessive if consumed frequently
• Cholesterol: Moderate — manageable within a physically active diet
• Masago is a budget-friendly, frequently available roe — best used for variety, visual appeal, and moderate brain-nutrient contribution rather than as a primary supplement source