Roe
Pregnancy nutrients in 100 g
100 g gives about 453% of daily DHA, 385% of daily vitamin B-12 and 81% of daily vitamin D needed in pregnancy.
- DHA 1.36 g
- Vitamin B-12 10 mcg
- Vitamin D 484 IU
- Choline 335.4 mg
- Riboflavin 0.74 mg
- Protein 22.32 g
- Vitamin C 16 mg
- Folate (DFE) 80 mcg
- Zinc 1 mg
- Vitamin B-6 0.16 mg
- Potassium 221 mg
- Iron 0.6 mg
- Calcium 22 mg
Show full nutrient table
| Nutrient | In 100 g | Daily reference |
|---|---|---|
| Calcium | 22 mg | 1000 mg |
| Choline | 335.4 mg | 450 mg |
| DHA | 1.36 g | 0.3 g |
| Folate (DFE) | 80 mcg | 600 mcg |
| Iron | 0.6 mg | 27 mg |
| Potassium | 221 mg | 2900 mg |
| Protein | 22.32 g | 70 g |
| Riboflavin | 0.74 mg | 1.4 mg |
| Vitamin B-12 | 10 mcg | 2.6 mcg |
| Vitamin B-6 | 0.16 mg | 1.9 mg |
| Vitamin C | 16 mg | 85 mg |
| Vitamin D | 484 IU | 600 IU |
| Zinc | 1 mg | 11 mg |
Pregnancy guidance
Safe with precautionsFish roe is safe during pregnancy only if it is commercially pasteurized or thoroughly cooked. It delivers concentrated omega-3 fatty acids, choline, and vitamin B12, but raw or chilled roe carries a serious risk of Listeria monocytogenes. The FDA and CDC recommend avoiding unpasteurized refrigerated fish roe found in sushi or deli counters. Choose jarred pasteurized roe or cook fresh fish eggs thoroughly in hot soups or sauces.
How to read this
During pregnancy you need more of certain nutrients each day, like folate, iron and choline. Each bar shows how much of that daily amount 100 g of Roe provides. 100% means 100 g alone covers the whole day; smaller numbers show its share. A ✓ marks 100% or more.