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Caviar Nutrition: Everything You Need to Know About Its Composition & Value
- Nutritional Composition of Caviar
- Key Micronutrients in Caviar
- Comparison of Popular Caviar Types
- Caviar in Culinary Traditions
- How Often Can Caviar Be Eaten?
- Conclusion
Caviar has long been regarded as a luxury delicacy, enjoyed in fine dining and special occasions. Beyond its rich taste, caviar is also known for its naturally occurring, well-balanced composition, featuring proteins, fats, and essential vitamins and minerals derived from nature. This article explores the inherent nutritional profile of caviar, its role in traditional cuisine, and key considerations for those looking to incorporate it into their diet.
Nutritional Composition of Caviar
Caviar is recognised for its high nutritional density. A 100-gram portion typically contains:
- Protein – Between 24g and 31g
- Fats – Between 11g and 19g, including polyunsaturated fatty acids
- Calories – Ranging from 217 kcal to 283 kcal
- Salt – Between 2.9g and 3.5g
Keta salmon caviar contains the highest protein content, reaching up to 31g per 100g.
Among sturgeon caviars, Amur Royal has the highest caloric value at 283 kcal per 100g.
Key Micronutrients in Caviar
Caviar naturally contains various minerals, including:
- Calcium
- Magnesium
- Phosphorus
- Iron
- Zinc
- Selenium
These minerals are widely recognised as important dietary components found in various foods.
Comparison of Popular Caviar Types
| Caviar Type | Energy (kJ/kcal) | Fat (g) | Saturated Fat (g) | Carbohydrates (g) | Sugar (g) | Protein (g) | Salt (g) |
|---|---|---|---|---|---|---|---|
| Amur Royal | 1184 kJ / 283 kcal | 19.1 | 5.1 | 1.0 | 0.0 | 27.6 | 3.5 |
| Siberian Sturgeon | 1093 kJ / 235 kcal | 13.0 | 8.9 | 2.6 | 0.0 | 26.8 | 3.5 |
| Kaluga | 1100 kJ / 263 kcal | 15.3 | 4.1 | 6.0 | 0.0 | 25.2 | 3.5 |
| Osietra | 1027 kJ / 245 kcal | 15.4 | 3.7 | 1.7 | 0.0 | 24.8 | 3.5 |
| Beluga | 1141 kJ / 273 kcal | 18.6 | 4.6 | 2.2 | 0.0 | 24.4 | 3.5 |
| Pink Salmon Roe | 911 kJ / 217 kcal | 11.0 | 1.6 | 3.2 | >0.5 | 27.0 | 2.9 |
| Keta Salmon Roe | 990 kJ / 237 kcal | 12.0 | 1.8 | 3.2 | >0.5 | 29.0 | 2.9 |
| Sockeye Salmon Roe | 1099 kJ / 263 kcal | 14.0 | 2.0 | 3.2 | >0.5 | 31.0 | 2.9 |
Caviar in Culinary Traditions
Caviar has a long history in European and Asian cuisine, where it is typically served in a simple and refined manner. It is often enjoyed on blinis, toast, or crackers, sometimes paired with butter, sour cream, or crème fraîche. In Japanese cuisine, caviar is used in sushi and seafood dishes.
Due to its distinctive flavour and smooth texture, caviar is considered a key ingredient in fine dining and gourmet cooking.
How Often Can Caviar Be Eaten?
As with any food, moderation is advised when consuming caviar. It is worth noting that caviar contains sodium, which is a factor to consider for those monitoring their salt intake.
Recommendation: Many sources suggest a serving size of 30-50 grams per person.
Conclusion
Caviar is highly valued for its distinct taste, rich composition, and cultural significance in gourmet cuisine. Whether served traditionally or incorporated into modern dishes, it remains a sought-after delicacy worldwide.
For those who appreciate fine seafood, high-quality caviar can be an excellent addition to a diverse and well-balanced diet.
Last update: 29.01.2025
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