Caviar Nutrition: Omega-3, Vitamin B12 and Protein
By Alex Beleaev, Founder of Beleaev Caviar & Gourmet. Last fact check: 2 September 2026.
Commercial disclosure: Beleaev sells caviar. The figures below come from the cited public database, not from a laboratory analysis of a Beleaev product. Nutrient values vary by species, salt level and producer.
The short answer
Caviar provides protein, marine omega-3 fatty acids and vitamin B12, but it is also a concentrated source of sodium and cholesterol. USDA reference data for granular black and red caviar indicate that a 30g serving contains about 79 calories, 7.4g protein, 5.4g fat, 1.2g carbohydrate and 450mg sodium.
This is a composition guide, not medical advice. It should not be used to predict the exact nutrition of a particular tin.
Reference nutrition for a 30g serving
The table below converts the USDA FoodData Central entry for "Fish, caviar, black and red, granular" from 100g to 30g. Values are rounded for readability.
| Nutrient | USDA per 100g | Calculated per 30g |
|---|---|---|
| Energy | 264 kcal | 79 kcal |
| Protein | 24.6g | 7.4g |
| Total fat | 17.9g | 5.4g |
| Carbohydrate | 4.0g | 1.2g |
| Sodium | 1,500mg | 450mg |
| Cholesterol | 588mg | 176mg |
| Vitamin B12 | 20mcg | 6mcg |
| Selenium | 65.5mcg | 19.7mcg |
| Iron | 11.88mg | 3.6mg |
| Magnesium | 300mg | 90mg |
| Vitamin D | 2.9mcg | 0.9mcg |
Source: USDA FoodData Central, FDC ID 174188.
How much omega-3 is in caviar?
The same USDA entry reports 2.741g EPA and 3.800g DHA per 100g. Converted to a 30g serving, that is approximately:
| Marine fatty acid | Calculated per 30g |
|---|---|
| EPA | 822mg |
| DHA | 1,140mg |
| EPA + DHA | 1,962mg |
These figures describe one USDA reference entry. They should not be presented as a guaranteed value for every species, harvest or brand. A product-specific comparison would require laboratory results from the products being compared.
Does caviar contain vitamin B12?
Yes. The USDA reference entry contains 20mcg of vitamin B12 per 100g, equal to about 6mcg in a 30g serving. The database also reports selenium, iron and magnesium.
The presence of a nutrient does not by itself establish a medical benefit for an individual. Dietary needs and clinical advice depend on the person and the rest of their diet.
Is caviar a complete protein?
The USDA entry contains all nine amino acids commonly described as essential in the adult diet. A 30g serving provides about 7.4g of protein.
"Complete protein" is a useful shorthand, but it should not be confused with a claim that caviar is the best or most efficient protein source. It is normally eaten in small portions, so its practical protein contribution is smaller than that of a full portion of fish, meat, eggs or legumes.
What about sodium and cholesterol?
Caviar is salt-cured. In the USDA reference entry, a 30g serving contains about 450mg sodium. The same serving contains about 176mg cholesterol.
Actual values can differ. Check the nutrition panel and serving instructions on the product you buy. Anyone who has been advised to restrict sodium, cholesterol or particular foods should follow advice from a qualified health professional.
Why can different sources show different numbers?
Several factors can change the result:
- The species or mixture of roe in the sample.
- The amount of salt used.
- Moisture content.
- Processing and storage.
- Whether the source describes a laboratory sample, a branded product or a generic food entry.
- Rounding and the serving size used.
For that reason, this page states the database entry and calculation method instead of presenting one table as a universal specification.
How the calculations were made
Each USDA value per 100g was multiplied by 0.30 and then rounded. For example:
1,500mg sodium x 0.30 = 450mg sodium per 30g
No adjustment was made for a particular caviar species or Beleaev product.
Frequently asked questions
How many calories are in 30g of caviar?
About 79 calories using the USDA reference entry. A specific product label may show a different value.
Does caviar contain carbohydrates?
The USDA reference entry reports 4.0g carbohydrate per 100g, equal to about 1.2g per 30g. It should not be described as universally carbohydrate-free.
Is caviar a source of omega-3?
The USDA reference entry includes the marine omega-3 fatty acids EPA and DHA. The exact amount in a particular product requires product-specific data.
Can this table be used as medical advice?
No. It is general food-composition information. People with allergies, pregnancy-related questions, medical conditions or prescribed dietary restrictions should use current professional guidance.
For wider context, read the complete guide to caviar, see how caviar is made, or use the figures alongside our practical caviar recipes.
Sources and correction policy
Primary data source:
- USDA FoodData Central, "Fish, caviar, black and red, granular", FDC ID 174188
General UK food handling guidance:
If you identify a calculation or sourcing error, contact Beleaev with the source and the relevant passage. Confirmed errors will be corrected and dated on this page.
For product-specific ingredients, allergens and nutrition, use the information shown on the product page and packaging.
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