Salmon Roe

Species:
Typically Oncorhynchus keta (Chum salmon), Oncorhynchus nerka (Sockeye), or Salmo salar (Atlantic salmon)

 

Originates from Area:
Pacific Ocean (Alaska, Russia, Japan) and Atlantic aquaculture (Norway, Chile, Canada)

Key Characteristics:

Colour:

Bright orange to deep red; translucent and lustrous

Texture:

Large, soft, juicy; bursts easily with a rich flavor release

Egg Size:

Large (~4.5–5.5 mm); the largest among commonly consumed roes

Source:

Wild-caught (Pacific species) and farm-raised (Atlantic)

Flavour Profile:

Briny, oceanic, umami-rich; stronger than sturgeon roe, with a buttery aftertaste

Price Range:

~$200–$800 per kg (very affordable; price varies by freshness and origin)

Grades Available:

Based on species, curing, and freshness: “Ikura”, “Salted Salmon Roe”, “Fresh Roe”

Japanese-grade ikura often ranked by size, firmness, and salt balance

Best Pairing (Drinks):

Sake, cold lager, dry whites (e.g., Grüner Veltliner, Sauvignon Blanc)

Best Pairing (Foods):

Sushi, rice bowls, soft-boiled eggs, crème fraîche on toast, blinis

Nutritional Breakdown (Per 100g Salmon Roe):
  • Calories: ~250–270 kcal
  • Protein: ~25–28 g
  • Fat: ~13–15 g
    • Omega-3 (EPA + DHA): ~3.5–6.0 g (very high)
    • Saturated fat: ~3 g
  • Cholesterol: ~380–420 mg
  • Carbohydrates: ~1–2 g
  • Sodium: ~1200–1600 mg
  • Micronutrients:
    • Vitamin B12: Extremely high (>200–300% RDA per 100g)
    • Choline: High — supports motor control and learning
    • Vitamin D: Among the highest of all roe types

Selenium, Zinc, Iron: Abundant

Cognitive-Performance Relevance (Sport & Mental Endurance):

✅ Omega-3 Fatty Acids (EPA & DHA)
• Exceptionally high levels — strongly support brain flexibility, mood stability, and learning speed
• Protective against cognitive fatigue during intense training blocks

✅ Vitamin B12 + Choline
• Crucial for acetylcholine synthesis, memory, and neuromuscular communication
• Help regulate brain energy metabolism and coordination

✅ Vitamin D (Neurohormonal Function)
• Supports dopamine and serotonin regulation — vital for mood, motivation, and CNS recovery
• Especially relevant for athletes in indoor or winter sports

✅ High-Quality Protein
• Full amino acid profile — aids in neurotransmitter synthesis and brain/muscle repair
• Supports satiety and cognitive focus during weight-control phases

✅ Selenium + Zinc
• Combat oxidative stress and support immune resilience under training load
• Assist thyroid hormone regulation for energy and metabolic performance

⚠️ Notes for Athletes:
  • Sodium: Moderate-high — supportive for hydration post-exercise
  • Cholesterol: Slightly lower than sturgeon caviar — safe for frequent use in healthy populations
  • Salmon roe is one of the most powerful cognitive-supportive functional foods — ideal for routine use in high-performance and endurance-focused meal strategies