Nutrilyt
All foods
Caviar

Seafood

Caviar

Caviar is the salt-cured roe of sturgeon fish, known as a nutrient-dense luxury food.

Caviar consists of salt-cured roe harvested from sturgeon fish, traditionally served as a luxury garnish or spread. It is prized for its delicate flavor and high nutrient density.

nutrient-dense salt-cured fish roe

Typical serving · 16g

Common varieties · beluga, ossetra, sevruga, kaluga, hackleback +1 more

60health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

High proteinLow carbLow glycemicDiabetes-friendly

The story

What makes it unique

Caviar is a rapidly digesting animal protein and fat source with zero dietary fiber. Its macronutrient profile is dominated by high-quality protein and omega-3 fatty acids, while its micronutrient density is exceptional, particularly in vitamin B12 and selenium. The heavy salting required for curing significantly increases sodium content, which impacts hydration and blood pressure. Satiety is moderate due to the high fat and protein content, though typical serving sizes are very small.

Varieties: beluga · ossetra · sevruga · kaluga · hackleback · paddlefish

#caviar#sturgeonroe#omega3#luxuryfood#ketosnack#highsodium#vitaminb12#lowcarbseafood#delicacy#seafoodroe

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

264kcal

Density 2.64 kcal/g

Protein

24.6g

Carbs

4.4g

Fat

17.9g

Fiber

0g

Sugar

0 g

Sodium

1500 mg

Potassium

150 mg

Glycemic index

0

Glycemic load

0

Water content

50%

Standout compounds

Nutrient highlights

  • Vitamin B12

    high

    Essential for nerve function and red blood cell formation

  • Omega-3 Fatty Acids

    high

    Reduces inflammation and supports cardiovascular health

  • Selenium

    high

    Acts as a powerful antioxidant to protect cells from damage

  • Sodium

    high

    Regulates fluid balance but poses hypertension risk in excess

Wellness map

Health scores & processing

Weight loss
40
Satiety
65
Blood sugar
90
Gut health
45
Heart health
55
Fitness
50
Processing
60

NOVA processing scale

1
Min
2
3
4
Ultra

moderate · Whole food

Caviar is a processed culinary ingredient. The roe is extracted, salt-cured, and sometimes pasteurized, which preserves it but adds significant sodium.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugarexcellent
  • Nutrient densityexcellent
  • Fitness fuelmoderate
  • Processing qualitymoderate

Eat with confidence

Food safety profile

Caviar is generally safe in moderate amounts. Unpasteurized varieties pose a listeria risk for immunocompromised individuals. Heavy metal accumulation is a moderate concern depending on water quality.

70safety

Evidence confidence 85%

  • Pesticideslow
  • Antibioticsmoderate
  • Heavy metalsmoderate
  • Contaminationmoderate

Watch for

  • listeria
  • mercury
  • pcbs

Safer choices

Pasteurized caviar, farmed sturgeon roe from regulated facilities

Prep tips

Keep refrigerated until serving. Consume within 2-3 days of opening. Avoid if unpasteurized and pregnant.

Sturgeon are bottom-feeders prone to heavy metal accumulation; farmed sturgeon may be treated with antibiotics. Unpasteurized caviar carries a listeria risk.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Not ideal for weight loss due to high energy density and sodium, though typical portion sizes are very small, limiting caloric impact.

  2. Blood sugar

    Excellent for blood sugar control. It contains virtually zero carbohydrates and will not spike insulin or glucose levels.

  3. Fitness & energy

    Provides high-quality protein for muscle repair and omega-3s for joint health, but lacks the fast carbohydrates needed for intense glycogen replenishment.

  4. Gut health

    Lacks dietary fiber, offering no prebiotic benefits. The high sodium content can also negatively impact gut microbiome diversity in high doses.

  5. Processing quality

    Traditional salt-curing is a moderate processing method that extends shelf life without synthetic preservatives, but it drastically increases sodium content.

  6. Food safety

    Risk of listeria in unpasteurized varieties and heavy metals from wild sturgeon. Farmed and pasteurized options mitigate these risks.

  7. Common mistakes

    Consuming it as a health food in large quantities without accounting for the massive sodium intake, or eating it with high-carb blinis which negate its low-glycemic benefits.

  8. Best preparation

    Served chilled on cucumber slices or boiled eggs instead of traditional flour-based blinis to maintain low-carb profile.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • keto-friendly appetizer

    Served on cucumber slices or boiled egg whites as a zero-carb, high-fat starter.

  • vitamin b12 boost

    Consumed in small amounts to provide a massive dose of B12 for nerve function and red blood cell formation.

  • omega-3 supplementation

    Used as a whole-food source of EPA and DHA omega-3 fatty acids for anti-inflammatory benefits.

Balance sheet

Pros & cons

Upsides

  • exceptional source of vitamin B12
  • rich in anti-inflammatory omega-3 fatty acids
  • virtually zero carbohydrates
  • high bioavailable protein
  • contains beneficial antioxidants like selenium

Trade-offs

  • very high in sodium from salt curing
  • extremely expensive and not accessible
  • risk of heavy metal accumulation from sturgeon
  • high in dietary cholesterol
  • unpasteurized versions pose listeria risks

Fit check

Who is it for?

Great match

  • keto and low-carb diets
  • vitamin B12 supplementation
  • luxury dining experiences
  • zero-carb snacking

Consider alternatives

  • low-sodium diets
  • budget-conscious eating
  • pregnant women (if unpasteurized)
  • large volume eating

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Caviar

    This food

    Caviar

    VS90% alike
    Salmon Roe

    Compare with

    Salmon Roe

    Salmon roe is larger, sweeter, and lower in sodium than caviar, while offering similar omega-3 benefits.

    Salmon roe is lower in sodium and more affordable, while caviar offers a richer fat profile and zero carbs for strict keto.

    Caviar vs Salmon Roe
  • Caviar

    This food

    Caviar

    VS80% alike
    Smoked Salmon

    Compare with

    Smoked Salmon

    Smoked salmon provides more protein per calorie and is more versatile, while caviar is denser in micronutrients like B12.

    Smoked salmon is leaner and better for protein intake, while caviar provides a more concentrated dose of vitamin B12.

    Caviar vs Smoked Salmon
  • Caviar

    This food

    Caviar

    VS70% alike
    Sardines

    Compare with

    Sardines

    Sardines are cheaper, lower in sodium, and offer more calcium, while caviar is a luxury with more B12.

    Sardines are a budget-friendly, lower-sodium omega-3 source, whereas caviar is an expensive, sodium-dense delicacy.

    Caviar vs Sardines
  • Caviar

    This food

    Caviar

    VS70% alike
    Anchovies

    Compare with

    Anchovies

    Anchovies are much higher in sodium and used as flavoring, while caviar is eaten standalone and is richer in healthy fats.

    Anchovies are saltier and used mainly for flavoring, while caviar is milder, richer in omega-3 fats, and eaten as a delicacy.

    Caviar vs Anchovies
  • Caviar

    This food

    Caviar

    VS60% alike
    Oysters

    Compare with

    Oysters

    Oysters are much lower in calories and sodium, offering a better weight-loss profile, while caviar provides more fat and B12.

    Oysters are lower in calories and sodium, making them better for weight loss, while caviar is higher in fat and vitamin B12.

    Caviar vs Oysters
  • Caviar

    This food

    Caviar

    VS50% alike
    Foie Gras

    Compare with

    Foie Gras

    Foie gras is much higher in fat and calories, while caviar offers more protein and omega-3s with fewer calories per gram.

    Caviar is lower in calories and higher in protein than foie gras, making it the leaner luxury choice.

    Caviar vs Foie Gras
  • Caviar

    This food

    Caviar

    VS50% alike
    Truffles

    Compare with

    Truffles

    Truffles are virtually calorie-free flavor enhancers, while caviar is a calorie-dense nutritional powerhouse.

    Truffles are used for zero-calorie flavor, while caviar adds significant calories, fats, and nutrients to a dish.

    Caviar vs Truffles
  • Caviar

    This food

    Caviar

    VS50% alike
    Lobster

    Compare with

    Lobster

    Lobster is a lean protein source, whereas caviar is a high-fat, high-sodium garnish.

    Lobster provides lean protein for muscle building, while caviar delivers concentrated fats and vitamins in smaller portions.

    Caviar vs Lobster
  • Caviar

    This food

    Caviar

    VS60% alike
    Shrimp

    Compare with

    Shrimp

    Shrimp is a low-calorie, high-protein staple, while caviar is a high-fat, nutrient-dense garnish.

    Shrimp is a lean, low-calorie protein source, while caviar is a high-fat, high-sodium delicacy best used in small amounts.

    Caviar vs Shrimp
  • Caviar

    This food

    Caviar

    VS60% alike
    Tuna

    Compare with

    Tuna

    Tuna offers lean protein for everyday fitness, while caviar provides omega-3s and B12 as a luxury garnish.

    Tuna is a lean, high-protein staple for muscle gain, while caviar is a fatty, sodium-rich delicacy with concentrated micronutrients.

    Caviar vs Tuna

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is caviar good for weight loss?

    Caviar is not ideal for weight loss due to its high calorie and fat density per gram, as well as its high sodium content which can cause water retention. However, it is typically eaten in very small quantities, so the caloric impact in a single serving is minimal.

  • Can you eat caviar on a keto diet?

    Yes, caviar is excellent for a keto diet. It contains virtually zero carbohydrates and is high in healthy fats and protein, making it a perfect low-carb garnish or snack.

  • Is caviar safe during pregnancy?

    Pregnant women should only eat pasteurized caviar. Unpasteurized caviar carries a risk of listeria and other foodborne illnesses, which can be dangerous during pregnancy.

  • Does caviar have a lot of omega-3?

    Yes, caviar is an excellent source of omega-3 fatty acids, specifically EPA and DHA, which are crucial for brain health and reducing inflammation.

  • Is caviar high in sodium?

    Yes, caviar is very high in sodium because salt is used as a primary curing and preserving agent. A single tablespoon can contain over 200mg of sodium.

  • Is caviar high in cholesterol?

    Caviar is high in dietary cholesterol, but for most people, dietary cholesterol has a minimal impact on blood cholesterol compared to saturated fats. Its omega-3 content may actually support healthy lipid profiles.

  • What is the difference between caviar and fish roe?

    Technically, true caviar comes only from sturgeon fish. Roe from other fish like salmon or trout is technically just fish roe, not caviar, though the terms are often used interchangeably in casual contexts.

  • Can diabetics eat caviar?

    Yes, diabetics can safely eat caviar. It contains almost zero carbohydrates and will not spike blood sugar levels, though the high sodium content should be monitored.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

90

Nutrition data

85

Health analysis

80

Food safety

85

Comparisons