Whitefish Roe

Species:

Coregonus clupeaformis (Lake whitefish) and related Coregonus species

Originates from Area:

North America — primarily the Great Lakes region (U.S. & Canada); also harvested in Northern Europe and Russia

Key Characteristics:

Colour:

Bright golden-yellow to pale orange; semi-translucent

Texture:

Firm, crisp, smaller pop than salmon/trout roe

Egg Size:

Small (~1.5–2.5 mm); smaller than most sturgeon and salmon roe

Source:

Wild-caught and increasingly aquacultured in controlled freshwater systems

Flavour Profile:

Mild, slightly briny with a clean finish; less oily and more subtle than salmon or trout roe

Price Range:

~$200–$600 per kg (among the most affordable roes)

Grades Available:

Often labeled by color and size: “Golden Whitefish Roe”, “Premium American Golden Caviar”

Available pasteurized or fresh

Best Pairing (Drinks):

Dry sparkling wine, crisp pilsner, vodka

Best Pairing (Foods):

Deviled eggs, crème fraîche on toast, cucumber rounds, cold canapés

Nutritional Breakdown (Per 100g Whitefish Roe):
  • Calories: ~235–250 kcal
  • Protein: ~25–27 g
  • Fat: ~14–16 g
  • Omega-3 (EPA + DHA): ~2.0–3.5 g
  • Saturated fat: ~3 g
  • Cholesterol: ~360–390 mg
  • Carbohydrates: ~1–2 g
  • Sodium: ~1200–1500 mg
  • Micronutrients:
  • Vitamin B12: High (>180% RDA per 100g)
  • Choline: Moderate to high — supports brain signaling
  • Vitamin D: Moderate (especially in wild roe)
  • Zinc, Selenium, Iron: Present in useful amounts

Cognitive-Performance Relevance (Sport & Mental Endurance):

✅ Omega-3 Fatty Acids (EPA & DHA)

  • Support brain cell membrane integrity, reaction speed, and mood regulation
  • Useful for athletes in mentally demanding sports or under high-volume training

✅ Vitamin B12 + Choline

  • Enhance neural transmission and cognitive sharpness
  • B12 helps maintain myelin sheath function and CNS recovery post-training

✅ High-Quality Protein

  • Rich in essential amino acids for neurotransmitter precursors and muscular recovery
  • Low-carb, high-protein content suits ketogenic or endurance athletes

✅ Zinc, Selenium, Vitamin D

  • Support hormone balance and cognitive clarity

• Combat oxidative stress and aid neuroendocrine regulation

⚠️ Notes for Athletes:

Sodium: Useful for electrolyte balance — beneficial post-workout

Cholesterol: Moderate compared to sturgeon — manageable for routine consumption

Whitefish roe is an economical, nutrient-dense alternative — ideal for frequent use in performance-focused diets where cost-effectiveness and cognitive support are key