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Like most foods, caviar when eaten in moderation, has a long list of benefits:

  • Caviar is an excellent source of protein, calcium, and phosphorus. 
  • It contains an array of vitamins B2, B6, B12, C and it is a rich source of Vitamins A and D. 
  • It contains the essential amino acids, arginine, histidine, lysine, isoleucine, and methionine.
  • Caviar contains around 10% of the daily requirement for iron, as well as helpful amounts of selenium, magnesium.
  • It is high in Omega-3 fatty acids, which fight heart disease and helps fight depression. 

Caviar is however, high in sodium and cholesterol, so those concerned about either of these should restrict their overall caviar intake (the recommended servings in this case is 30-50 grams). 

The following Nutritional facts are based on 15mg of caviar (approximately 1 TBSP)

Calories: 40

Protein: 24.3 mg

Total Carbohydrates: 0.6 g

Saturated Fat: 0.6g

Monounsaturated Fat: 0.7 g

Polyunsaturated Fat: 1.2 g

Cholesterol: 93 mg
Sodium: 238 mg

Vitamin A: 146 IU

Vitamin B2: 3.5 mcg

Vitamin B6: 0.1 mcg

Vitamin B12: 3.5 mcg
Vitamin D: 37 IU
Vitamin E: 0.3 mg

Vitamin K: 0.1 mcg

Calcium: 45 mg

Choline: 78.6 mg

Folate: 8 mcg

Iron: 1.9 mg

Magnesium: 47 mg

Phosphorus: 57 mg

Potassium: 29 mg

Selenium: 10.5 mcg

Zinc: 0.2 mg

Pantothenic Acid: 0.6 mg

Omega-3 fatty Acids: 1085 mg

Omega-6 Fatty Acids: 13 mg

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