What Is Masago? Surprising Benefits & Expert Sushi Guide (2025)

If you’ve ever enjoyed sushi topped with tiny orange fish eggs, chances are you’ve eaten masago. This flavorful roe comes from capelin fish, a small species related to smelt, and it has become one of the most popular sushi toppings worldwide. Beyond its bright color and salty taste, masago is also packed with protein, omega-3 fatty acids, and essential vitamins making it more than just a garnish.

But is masago really healthy? How does it compare to tobiko, caviar, or ikura? For a deeper dive into the differences, check out our full Masago vs. Tobiko comparison guide.

In this complete guide, we’ll cover everything about masago’s health benefits, nutrition facts, potential side effects, and ways to enjoy it safely, so you can make the most of this unique ingredient.

What is Masago?

Masago (真砂子) is the Japanese word for capelin roe, or the tiny edible eggs harvested from capelin fish (Mallotus villosus). These small fish live in the cold waters of the North Atlantic, North Pacific, and Arctic oceans, and their roe has been used for decades in Japanese cuisine, especially sushi.

For more information on the species and their ecological role, check out this National Oceanic and Atmospheric Administration article on capelin.

• Appearance: Masago eggs are small (about 0.5–0.8 mm), pale yellow in natural form, but often dyed bright orange, red, or green to make sushi visually appealing.
• Flavor: Slightly salty, with a mild crunch. Compared to tobiko (flying fish roe), masago has a softer texture and less intense flavor.
• Culinary Use: Commonly used as a topping for sushi rolls, sashimi, rice bowls, and sauces.
• Unlike expensive fish roes such as caviar or ikura, masago is affordable and widely available, making it a staple in sushi restaurants across the world.

Masago FAQs (People Also Ask)

Is masago real fish eggs? 

Yes. Masago is the edible roe (eggs) of the capelin fish, a small species found in cold waters. It’s often confused with tobiko (flying fish roe), but capelin roe is slightly smaller and less crunchy.

Is masago raw or cooked?

Masago is almost always served raw in sushi, though it can be pasteurized for safety. When used as a topping or mixed into sauces, it doesn’t go through cooking—so technically it’s considered a raw seafood product.

What does masago taste like?

Masago has a mildly salty, slightly sweet flavor with a soft pop in the mouth. It’s less crunchy and less bold than tobiko but still adds umami and texture to sushi and rice dishes.

Why is masago orange?

Naturally, masago roe is pale yellow. However, sushi chefs often dye it orange, red, green, or black using natural food coloring or squid ink to make sushi more colorful and appealing.

Is masago the same as caviar?

No. While both are fish eggs, caviar traditionally comes from sturgeon fish and is much more expensive. Masago, from capelin fish, is considered a more affordable alternative with different taste and texture. For more details, check out this caviar vs. masago comparison on SeafoodSource.

🥢 Masago Nutrition Facts

If you’re curious about what’s inside those tiny orange fish eggs, here’s a full nutrition breakdown for 1 tablespoon (15g) of masago:

Nutrient	Amount (per 15g)	Health Benefits
Calories	~40 kcal	Low-calorie topping for sushi or salads
Protein	3–4 g	Supports muscle repair & satiety
Fat	2 g	Contains healthy omega-3 fatty acids
Omega-3 (EPA/DHA)	~150 mg	Boosts heart & brain health
Carbohydrates	<1 g	Very low carb, keto-friendly
Cholesterol	10–20 mg	Moderate – consume in balance
Sodium	240–300 mg	Can be high – watch intake if on low-salt diet
Vitamin B12	40–50% DV	Essential for energy & red blood cell health
Selenium	10–15% DV	Powerful antioxidant, supports immunity
Magnesium	5% DV	Important for muscle & nerve function

🧑 Health Breakdown

• Rich in Protein & Omega-3s → A small serving delivers essential fatty acids for heart and brain.
• Vitamin Boost → Especially high in Vitamin B12 (great for energy & metabolism).
• Mineral Source → Selenium & magnesium make it a solid antioxidant-rich food.
• Low-Calorie, High-Nutrient → Great for those who want a flavorful topping without extra calories.
• Watch the Sodium → Processed capelin roe often contains added salt, so moderation is key.

Is Masago Healthy?

Like most foods, these tiny fish eggs can be healthy in moderation. It offers impressive nutrients but also comes with a few caveats. Here’s the breakdown:

Health Benefits of Masago

• High in Protein → Just a tablespoon packs 3–4g of protein, keeping you full longer.
• Omega-3 Fatty Acids → Supports heart health, reduces inflammation, and boosts brain function.
• Vitamin B12 Powerhouse → Provides up to 50% of your daily needs, important for energy and nerve health.
• Antioxidant Minerals → Selenium and magnesium help protect cells from oxidative stress.
• Low-Calorie Flavor Boost → Enhances sushi, salads, or poke bowls without piling on calories.

To explore the full nutritional breakdown of capelin roe, check out our Masago Health Benefits & Nutrition Guide.

Potential Concerns

• High Sodium → Processed masago often contains added salt, which can contribute to high blood pressure.
• Cholesterol Content → While moderate, those with heart conditions should be mindful.
• Allergy Risk → As fish roe, it can trigger seafood allergies.
• Sustainability Issues → Overfishing of capelin (the source of masago) raises environmental concerns.

Balanced Verdict

Masago can be part of a healthy diet when enjoyed in moderation. It’s nutrient-dense, especially for protein, omega-3s, and vitamin B12, but it should be balanced with other low-sodium, heart-friendly foods.

👉 If you enjoy sushi, poke bowls, or Japanese-inspired cuisine, masago can be a tasty, health-conscious topping — just don’t overdo it.

🍣 Masago vs Tobiko: What’s the Difference?

While masago and tobiko may look similar as tiny orange fish eggs, they’re actually quite different in taste, texture, nutrition, and price. Here’s a clear breakdown:

Origin & Fish Type

• Masago → Roe of the capelin fish (a small forage fish).
• Tobiko → Roe of the flying fish, slightly larger in size.

Taste & Texture

• Masago → Mild, slightly salty, and less crunchy.
• Tobiko → Brighter, with a stronger crunch and more pronounced flavor.

Appearance

• Masago → Smaller, pale orange eggs, often dyed brighter to resemble tobiko.
• Tobiko → Naturally more vibrant (orange, black, red, or even green with wasabi).

🍽️ Culinary Uses

• Masago → Commonly used in sushi rolls, poke bowls, and as garnish (budget-friendly choice).
• Tobiko → Popular in higher-end sushi, decorative toppings, and fusion dishes.

Nutrition Comparison (per tablespoon)

Nutrient	Masago	Tobiko
Calories	~40	~35
Protein	3–4g	3g
Omega-3s	✅ High	✅ High
Sodium	High	High
Vitamins B12	✅ Excellent	✅ Excellent

⚡ Verdict: Both are nutrient-rich, but masago tends to be cheaper and milder, while tobiko is more premium with stronger flavor & crunch.

💲 Price Factor

• Masago → More affordable, widely used in casual sushi restaurants.
• Tobiko → More expensive, often seen in fine-dining sushi.

Which Should You Choose?

• Choose Masago if you want a budget-friendly, milder option.
• Choose Tobiko if you prefer a crunchier, bolder topping and don’t mind the higher price.
  
  In this article, "Masago vs. Tobiko: A Comparison of Two Popular Fish Roes," you can find a more detailed comparison.
  

Masago Nutrition Facts: Is It Healthy?

Nutrition (Per 1 Tablespoon, ~16g)

Nutrient	Amount	% Daily Value*
Calories	~40	2%
Protein	3–4g	7%
Fat	2g	3%
Omega-3s	✅ Rich	–
Carbohydrates	<1g	–
Sodium	240–300mg	12%
Vitamin B12	47% DV	Excellent
Selenium	16% DV	Good source

*%DV = based on a 2,000 calorie diet.

Health Benefits of Masago

1. Rich in Protein → Supports muscle repair and energy.
2. High in Omega-3 Fatty Acids → Supports heart and brain health.
3. Vitamin B12 Boost → Helps with energy, red blood cell production, and nerve health.
4. Low in Calories → A light addition to sushi and bowls.
5. Contains Selenium & Magnesium → Supports immunity and metabolism.

⚠️ Things to Watch Out For

• High in Sodium → Not ideal for people with high blood pressure.
• Allergens → It’s fish roe, so it can trigger seafood allergies.
• Environmental Concerns → Some masago is dyed artificially, which might not appeal to natural-food seekers.

Is Masago Healthy?

Yes, in moderation. This Japanese roe is nutrient-dense, rich in protein and omega-3s, and low in calories.
However, because it’s salty and sometimes artificially colored, it’s best enjoyed as part of a balanced diet rather than eaten in large amounts.

How Masago is Used in Sushi & Cooking

🍱 Masago in Sushi

These tiny fish eggs are one of the most popular sushi toppings because of its bright orange color, crunchy texture, and mild salty flavor. You’ll often find it:

• Sprinkled on sushi rolls (like California rolls or dragon rolls) for a pop of crunch.
• Inside maki rolls as a filling with avocado, cucumber, or crab stick.
• On nigiri (a small rice ball topped with seafood and masago).

Masago Beyond Sushi

It isn’t limited to sushi. Chefs and home cooks use it in:

• Ramen & Udon bowls → As a garnish for extra umami.
• Seafood salads → Mixed with mayo for a creamy, savory flavor.
• Poke bowls → Adds texture and color on top of fresh tuna or salmon.
• Dips & Sauces → Blended into spicy mayo or aioli for sushi and tempura.

Creative Masago Recipe Ideas

1. Spicy Mayo – Mix masago with Japanese mayo and Sriracha.
2. Avocado Toast – Trendy fusion: top avo toast with a sprinkle of masago.
3. Fried Rice – Toss into rice for color, crunch, and protein.
4. Pasta – A Japanese-Italian fusion with creamy roe sauce.

Chef’s Tips

• Use Fresh Masago → It spoils quickly, so keep refrigerated.
• Balance Flavors → Masago is salty; pair with neutral bases (rice, avocado, cucumber).
• Serve Small Amounts → A garnish, not a main dish.

Masago vs Tobiko vs Caviar: What’s the Difference?

Many people confuse masago with tobiko or even luxury caviar. While all are types of roe (fish eggs), they differ in taste, texture, price, and origin.

Masago (Capelin Roe)

• Source: Small capelin fish
• Color: Bright orange, smaller grains than tobiko
• Taste: Mild, slightly salty, less crunchy
• Price: Affordable (common in sushi restaurants)
• Use: Garnish for sushi, rolls, poke, and sauces

🐠 Tobiko (Flying Fish Roe)

• Source: Flying fish
• Color: Bright red-orange, sometimes infused with wasabi (green), squid ink (black), or yuzu (yellow)
• Taste: Crunchier, smokier, slightly sweeter than masago
• Price: More expensive than masago but cheaper than sturgeon caviar
• Use: Premium sushi rolls, nigiri toppings, gourmet dishes

Caviar (Sturgeon Roe)

• Source: Sturgeon (Beluga, Osetra, Sevruga)
• Color: Black, grey, or golden pearls
• Taste: Rich, buttery, delicate — considered a luxury food
• Price: Extremely expensive (hundreds to thousands per pound)
• Use: Fine dining, paired with champagne, blinis, or crème fraîche

📊 Quick Comparison Table

🍣 Nutrition & Health Benefits of Masago

Masago is not just a colorful sushi topping — it’s surprisingly nutrient-dense for such tiny fish eggs. While small in size, capelin roe packs a punch of protein, omega-3 fatty acids, vitamins, and minerals that support overall health.

📊 Masago Nutrition Facts (Per 1 Tablespoon / 16g)

• Calories: ~40 kcal
• Protein: 4g
• Fat: 2g (with healthy omega-3s)
• Carbohydrates: 1g
• Cholesterol: ~10% of daily value
• Vitamins & Minerals: Vitamin B12, Selenium, Magnesium, and Phosphorus

👉 Compared to other sushi ingredients, masago is low in calories but rich in nutrients.

🌱 Key Health Benefits of Masago

1. Rich in Omega-3 Fatty Acids

• Supports heart health
• Reduces inflammation
• Aids brain function and mood balance

2. High in Protein for Muscle & Energy

• Helps repair tissues
• Keeps you feeling full longer
• Great for high-protein, low-carb diets

3. Packed with Vitamin B12 & Selenium

• B12: Essential for nerve health & red blood cells
• Selenium: Strong antioxidant, boosts immunity

4. Low in Calories, Nutrient Dense

• Good choice for weight-conscious diets
• Adds flavor without heavy calories

5. Beauty Boost: Skin & Hair Support

• Omega-3s and antioxidants help maintain glowing skin
• Protein strengthens hair & nails

⚠️ Things to Keep in Mind

1. High Sodium: Masago is often cured with salt → limit if you have high blood pressure.
2. Moderate Cholesterol: Fine in small portions, but not for overconsumption.
3. Allergens: As a seafood product, it can cause reactions in those with fish allergies.
4. Pregnancy Note: Not recommended for pregnant women due to risk of foodborne illness and mercury exposure.

How to Eat Masago (Delicious Ways to Enjoy It)

Masago is one of the most versatile seafood ingredients. Its salty, slightly sweet, and crunchy texture makes it a perfect topping and flavor enhancer in both traditional Japanese cuisine and modern fusion recipes.

1. Masago in Sushi & Rolls

• Most commonly seen on the outside of sushi rolls (like California rolls).
• Adds color, crunch, and umami flavor.
• Often used instead of tobiko (flying fish roe).

👉 Popular sushi types with masago:

• California Roll
• Spicy Tuna Roll with Masago
• Rainbow Roll

2. Masago in Poke Bowls

• A trending way to enjoy masago!
• Sprinkled on top of rice bowls, veggies, and raw fish.
• Adds protein + omega-3s to your bowl.

3. Masago in Sauces & Dressings

• Chefs often blend masago into:
  • Mayo (creamy, spicy sushi sauce)
  • Aioli for dipping seafood or fries
  • Salad Dressing for fusion cuisine

4. Masago in Hot Dishes

• Can be added to omelets for a salty punch.
• Used as a garnish on pasta, ramen, and even pizza (for adventurous eaters!).

5. How to Store Masago

• Refrigerate after opening (lasts up to 5–7 days).
• Freeze unopened packs for up to 6 months.
• Always thaw in the fridge, not at room temperature.

Masago Side Effects & Safety Concerns

While masago is nutritious, there are a few safety considerations you should be aware of:

1. Allergy Risk

• Masago is a type of seafood, and like all fish roe, it can trigger allergic reactions in sensitive individuals.
• Symptoms may include hives, swelling, stomach upset, or difficulty breathing.
• If you have a shellfish or fish allergy, avoid masago unless cleared by your doctor.

2. High Sodium Content

• One tablespoon of masago contains 240–300mg of sodium — about 12% of the daily recommended limit.
• Frequent sushi eaters or those with high blood pressure should be mindful of sodium intake.

3. Cholesterol Concerns

• Masago is moderately high in cholesterol (~10–20mg per tablespoon).
• While small amounts are fine for most people, those with heart disease should consume it sparingly.

4. Pregnancy & Food Safety

• Masago is usually served raw or lightly processed, meaning there’s a small risk of foodborne illness (e.g., listeria).
• Pregnant women are generally advised not to eat raw roe or raw seafood.

👉 Bottom Line: Masago is safe for most healthy adults in moderation, but people with seafood allergies, hypertension, or pregnancy should limit or avoid it.

🌍 Sustainability & Environmental Concerns

Capelin (the fish that produces masago) plays an important ecological role in the ocean food chain. Overfishing and high global demand can put pressure on populations.

• Sustainability Issues: Capelin is a forage fish that feeds larger fish, seabirds, and whales. Overharvesting can disrupt marine ecosystems.
• Certifications: Look for masago products labeled with MSC (Marine Stewardship Council) certification for more sustainable sourcing.
• Alternatives: If you’re concerned, consider tobiko or even plant-based “vegan roe” made from seaweed as eco-friendly options.

Mercury Levels in Masago

One big question sushi lovers have is: Does masago contain mercury?

• Masago is considered a low-mercury seafood because capelin are small forage fish, low on the food chain.
• This makes them safer compared to tuna, swordfish, or king mackerel.
• Still, variety is key — don’t rely on masago as your only seafood source.

Buying & Storing Masago

If you’re planning to enjoy masago at home, here are some tips:

Buying Masago

• Found in Asian grocery stores, Japanese markets, or online.
• Usually sold frozen in small tubs or vacuum-sealed packs.
• Look for bright color, firm texture, and clean, ocean-like smell.

Storing Masago

• Unopened, frozen: Up to 6 months.
• Opened & refrigerated: Use within 5–7 days.
• Thawing: Always thaw in the refrigerator, not at room temperature.

👉 Pro Tip: Divide a bulk pack into smaller portions before freezing, so you can defrost only what you need.

📝 Final Verdict: Should You Eat Masago?

Masago is more than a colorful garnish — it’s a nutrient-dense, low-calorie, high-protein seafood topping that delivers omega-3s, vitamin B12, and antioxidants in every spoonful.

Best For: Sushi lovers, high-protein low-calorie diets, anyone looking for a flavorful nutrient boost.
Limit If: You have high blood pressure, seafood allergies, are pregnant, or are concerned about sustainability.

👉 Overall: Masago is a healthy, tasty addition to your diet when enjoyed in moderation. Pair it with fresh vegetables, lean protein, and low-sodium foods for balance.

⭐ Quick Takeaway: Masago at a Glance

• What it is: Capelin fish roe (tiny orange eggs used in sushi).
• Nutrition: Low-calorie, high in protein, omega-3s, vitamin B12.
• Taste: Mild, slightly salty, crunchy texture.
• Best Uses: Sushi rolls, poke bowls, rice bowls, seafood dips.
• Health Benefits: Heart health, brain function, immune support.
• Risks: High sodium, seafood allergy, not recommended for pregnancy.
• Sustainability: Moderate concerns; look for MSC-certified sources.
• Storage: Frozen up to 6 months, refrigerated 5–7 days after opening.

Final Word: Masago is a colorful, nutrient-packed sushi topping that can fit into a healthy diet — but like all seafood, enjoy it in moderation and buy from sustainable sources.