Masago sushi is sushi rolled in, or topped with, masago: the tiny salted eggs of the capelin, a small fish in the smelt family. It adds colour, a light crunch and a salty, slightly sweet taste. This guide explains what masago is, what it actually contains, and who should skip it.
Quick Answer: Masago is cured capelin roe, usually sold salted, sweetened and dyed. Plain fish roe is rich in vitamin B12, but packaged masago is mainly a salty garnish eaten in small amounts. It is not cooked, so people who are pregnant, older adults, young children and anyone with a weakened immune system are advised to avoid it unless it is cooked into a hot dish.
What Is Masago?
Masago comes from capelin (Mallotus villosus), a forage fish in the smelt family, Osmeridae. Most capelin are about 15 cm long. Females are valued for their roe, while males are mostly processed into fishmeal, according to FishBase.
The natural colour of the eggs is a dull yellow-orange. Producers dye most masago bright orange, red, green or black. In addition, packs are seasoned. A typical ingredient list reads: capelin roe (about 88 to 89%), sugar or sugar syrup, salt, soy sauce, a flavour enhancer such as E621 (monosodium glutamate) and colourings.
Masago vs Tobiko vs Caviar
These three roes look alike once dyed, so menus often mix them up. However, they come from different fish and sit at very different price points.
| Roe | Source fish | Texture and use |
|---|---|---|
| Masago | Capelin (smelt family) | Smallest eggs, softer crunch, usually dyed. The cheapest option and common on rolls. |
| Tobiko | Flying fish | Slightly larger eggs with a firmer pop. Costs more, so masago is often used in its place. |
| Caviar | Sturgeon | Strictly, the word refers to sturgeon roe. Other roes are usually sold with a qualifier, such as capelin caviar. |
Masago Sushi Nutrition per Ounce
USDA FoodData Central has no separate entry for capelin roe. The closest match is raw fish roe from mixed species. The table below scales that entry to 1 ounce (28 g). Keep in mind that a sushi garnish is usually a teaspoon or two, which is far less than an ounce.
| Nutrient (per 28 g raw fish roe) | Amount | % Daily Value |
|---|---|---|
| Calories | 40 kcal | n/a |
| Protein | 6.2 g | 12% |
| Total fat | 1.8 g | 2% |
| Carbohydrate | 0.4 g | under 1% |
| Cholesterol | 105 mg | 35% |
| Sodium (unsalted roe) | 25 mg | 1% |
| Vitamin B12 | 2.8 mcg | 117% |
| Selenium | 11.3 mcg | 21% |
| Riboflavin (B2) | 0.21 mg | 16% |
| Vitamin E | 2.0 mg | 13% |
| Phosphorus | 113 mg | 9% |
| Folate | 22 mcg | 6% |
| Vitamin C | 4.5 mg | 5% |
| Omega-3 (EPA + DHA) | 0.66 g | no DV set |
Two points stand out. First, roe is a dense source of vitamin B12. Second, it is high in dietary cholesterol for its weight, much like calories and nutrients in boiled eggs. The protein is complete, but at garnish portions it adds very little to your balance of protein, carbs and fats.
Why Masago Sushi Labels Disagree
Most websites quote the USDA figures above as if they describe the masago on your sushi. They do not. The USDA entry is plain, unseasoned roe. Masago is seasoned roe, so the label on a real pack looks very different.
| Per 100 g | Raw fish roe (USDA) | Seasoned masago (UK pack label) |
|---|---|---|
| Calories | 143 kcal | 122 kcal |
| Protein | 22.3 g | 7.3 g |
| Fat | 6.4 g | 4.1 g |
| Carbohydrate | 1.5 g | 14 g (all sugars) |
| Sodium | 91 mg | about 1,400 mg (3.5 g salt) |
Sugar and salt explain most of the gap. For example, the seasoned pack carries about 15 times the sodium of plain roe. Its carbohydrate is almost entirely added sugar.
The protein gap is harder to explain. Dilution with 11% seasoning cannot turn 22 g into 7 g. Instead, the difference likely reflects the species, since the USDA sample is mixed roe rather than capelin, plus different lab methods. We could not find a published government analysis of capelin roe itself. So treat any single masago protein figure with caution, and check the label on the pack you buy. Our guide on how to read nutrition labels explains how to compare packs fairly.
What Masago Can and Cannot Do for Your Health
Many pages credit masago with heart, joint and muscle benefits. Here is where each common claim actually stands.
| Claim | Where it stands |
|---|---|
| Rich in vitamin B12 | Supported for fish roe. An ounce of plain roe exceeds the daily value, but a garnish supplies far less. |
| Good source of omega-3 fats | Supported per ounce of plain roe. Overstated at the amounts used on sushi. |
| Low in mercury | Supported. Smelt is on the FDA Best Choices list for mercury, and capelin belongs to the smelt family. |
| Lowers blood pressure or cholesterol | Not supported. Seasoned masago is high in salt, and roe is high in dietary cholesterol. |
| Eases arthritis, builds muscle, protects eyes or bones | Not supported. No trials have tested masago for any of these outcomes. |
| A low-calorie health food | Overstated. It is low in calories because portions are tiny, and packs contain added sugar and salt. |
| Capelin is endangered | Not supported. The IUCN has not evaluated capelin, and FishBase rates its vulnerability to fishing as low to moderate. Stocks vary by region, so look for MSC-certified packs if sustainability matters to you. |
Omega-3 fats do matter for health, but oily fish such as salmon or sardines deliver far more per meal. Our guide to foods that reduce inflammation covers those options in more depth.
Is Masago Sushi Safe? Raw Fish Rules in the US and UK
Masago is never cooked. Instead, it is salted, seasoned and usually sold frozen, ready to eat once thawed. That shapes the safety picture in three ways: parasites, bacteria and allergens.
Parasites and freezing
In the US, FDA guidance for fish served raw sets three freezing options. These are -20°C (-4°F) for 7 days in total, or -35°C (-31°F) until solid and then 15 hours at that temperature, or -35°C until solid and then 24 hours at -20°C.
In the UK, the retained EU rules are shorter. Fish for raw eating must reach -20°C for at least 24 hours, or -35°C for at least 15 hours. The two systems therefore differ by days, not degrees.
For roe, the FDA adds a useful detail. Eggs removed from the sac and rinsed are not likely to contain parasites. Masago is processed this way, so parasites are a lower concern than bacteria. Even so, the FDA warns that freezing does not kill all harmful germs.
Pregnancy, older adults and weakened immunity
The FDA advises people who are pregnant, children, older adults and people with weakened immune systems to avoid raw or undercooked fish, including some sushi. The NHS goes further for pregnancy. It advises avoiding sushi made with raw fish even if it was frozen first, and avoiding raw, cold-smoked and cured fish because of Listeria, unless it is cooked until steaming hot.
Masago is uncooked, cured roe. As a result, both sets of advice point the same way: skip it during pregnancy unless it is cooked into a hot dish. The CDC notes that Listeria infection is rare, at about 1,600 US cases a year, but it is far more serious for these groups.
Fish and roe allergy
Masago packs typically declare fish, soy and wheat, because soy sauce is a common ingredient. Notably, roe allergy can occur on its own. A 2022 case report described a two-year-old with anaphylaxis to salmon and lumpfish roe who tested negative for fish. The main culprit is a yolk protein derived from vitellogenin. Fish roe allergy is most often reported in Japan. So if you react to any roe, avoid masago and ask about it in rolls, where it is easy to miss.
Children, colourings and salt
Some UK packs use the colours E110 and E129. These carry the label warning that they may have an adverse effect on activity and attention in children. US packs do not carry this warning. Also, because seasoned masago is so salty, people limiting sodium for blood pressure or kidney health should treat it as a garnish, not a filling. Our list of foods that are bad for heart health explains why sodium adds up quickly.
How to Make Masago Sushi at Home
Masago works best on an inside-out roll, where the rice faces outward and the roe sticks to it. This version makes two rolls.
Ingredients
- 1 cup short-grain sushi rice and 1 cup water
- 1.5 tbsp rice vinegar, 0.5 tbsp sugar and 0.5 tsp salt
- 2 sheets of nori seaweed
- 4 oz (113 g) imitation crab (surimi, which is made from fish)
- Half an avocado, thinly sliced
- 1 tbsp masago, kept frozen until needed
Method
- Rinse the rice until the water runs clear, then cook it with the water.
- Stir the vinegar, sugar and salt together. Fold the mixture into the warm rice and let it cool.
- Cover a bamboo mat with cling film. Lay a nori sheet on top, shiny side down.
- Spread half the rice evenly over the nori with damp hands.
- Flip the sheet so the rice faces the mat. Lay crab and avocado along the near edge.
- Roll it away from you, pressing gently to keep it tight.
- Spoon half the masago over the roll and press it on with the mat.
- Slice into 8 pieces with a wet knife. Repeat with the second sheet.
For food safety, thaw masago in the fridge rather than on the counter. Keep finished rolls chilled and eat them the same day.
What to Serve With Masago Sushi
- Miso soup
- Edamame
- Wakame (seaweed) salad
- Tamagoyaki (rolled omelette)
- Tsukemono (Japanese pickles)
- Gyoza or vegetable tempura
- Green tea
Masago also suits poke bowls, noodle dishes and rice bowls. If you want it during pregnancy, add it to a dish that is cooked until steaming hot.
Frequently Asked Questions About Masago Sushi
Masago is the salted, seasoned roe of capelin, a small fish in the smelt family. It is used as a colourful, crunchy topping on sushi rolls and is usually dyed orange, red, green or black.
Yes. Masago is cured with salt and seasoning but it is not cooked. It is usually sold frozen and is ready to eat once thawed.
The FDA advises people who are pregnant to avoid raw or undercooked fish, and the NHS advises avoiding raw and cured fish because of Listeria. Masago is uncooked cured roe, so skip it during pregnancy unless it is cooked into a dish until steaming hot.
No. Masago comes from capelin and tobiko comes from flying fish. Tobiko eggs are slightly larger, firmer and more expensive, which is why masago is often used as a cheaper substitute.
Not strictly. The word caviar refers to sturgeon roe. Masago is capelin roe, and when it is sold as caviar it is normally labelled with a qualifier such as capelin caviar.
Plain fish roe is low in sodium, but seasoned masago is not. One UK pack lists 3.5 g of salt per 100 g, which is about 1,400 mg of sodium. Check the label, because brands vary.
No. Capelin is a small fish in the smelt family, and smelt is on the FDA Best Choices list for low mercury. Mercury is not the main safety concern with masago. Salt, allergens and Listeria matter more.
No. Masago is a fish product and packs usually declare fish, soy and wheat. Roe allergy can also occur in people who tolerate fish, so anyone who has reacted to any roe should avoid it.
Natural capelin roe is a dull yellow-orange. Producers add colourings to make it bright orange, red, green or black, and some packs are also flavoured with wasabi or squid ink.
Related Reading
- How to Read Nutrition Labels: A Practical Guide
- Blood Lipids and Heart Disease: LDL, HDL and Triglycerides
- Ultra-Processed Foods and Inflammation: What the Evidence Shows
- Foods That Boost the Immune System: What Actually Works
Sources
- USDA FoodData Central. Fish, roe, mixed species, raw. FDC ID 175132 (SR Legacy).
- FDA. Fish and Fishery Products Hazards and Controls Guidance, Chapter 5: Parasites
- FDA. Selecting and Serving Fresh and Frozen Seafood Safely
- FDA. Advice About Eating Fish
- CDC. Preventing Listeria Infection
- NHS. Foods to avoid in pregnancy
- Food Standards Scotland. Freezing fish and fishery products
- Fish Roe-Induced Anaphylaxis in Italy: A Pediatric Case Report. Pediatric Reports, 2022
- FishBase. Mallotus villosus, Capelin
- JJ Foodservice. Masago Orange product label (example UK pack, retailer data)
Disclaimer: This article is for general information and does not replace advice from a doctor, dietitian or allergist. If you are pregnant, have a food allergy or a weakened immune system, ask your healthcare provider about raw fish and roe.
Last reviewed and rewritten November 2026.
