NUTRITIONAL LOG

The Truth About Caviar

A Deep-Research Journal

Dr. Aria Vance
Dr. Aria Vance Lead Nutrition Data Scientist
Last Reviewed: Jun 3, 2026 • Data Sources: USDA FoodData Central, NutriSnap Volumetric Models

Structured Nutritional Data & Citations

Caviar: Nutritional and Physical Profile

I. Nutritional Composition & Functional Impact

Metric Per 100g Per Standard Serving (30g/1oz) Notes
Energy 264 kcal (1105 kJ) 79 kcal (331 kJ) High energy density due to fats and protein.
Macronutrients
Protein 24.4 g 7.3 g Complete protein source, rich in essential amino acids.
Total Fat 17.9 g 5.4 g Rich in Omega-3 fatty acids (EPA, DHA).
Saturated Fat 4.0 g 1.2 g
Monounsaturated Fat 4.6 g 1.4 g
Polyunsaturated Fat 6.9 g (significant Omega-3 content) 2.1 g
Carbohydrates 4.0 g 1.2 g Primarily from natural sugars and trace glycogen.
Dietary Fiber 0 g 0 g
Micronutrients
Vitamins
Vitamin B12 20.0 mcg (833% DV) 6.0 mcg (250% DV) Exceptionally high, crucial for neurological function.
Vitamin D 2.9 mcg (14% DV) 0.9 mcg (4% DV) Supports bone health and immune function.
Vitamin E (alpha-tocopherol) 1.9 mg (13% DV) 0.6 mg (4% DV) Antioxidant, protects cells from damage.
Vitamin A (RAE) 29 mcg (3% DV) 9 mcg (1% DV) Important for vision and immune system.
Folate (DFE) 50 mcg (13% DV) 15 mcg (4% DV) Essential for cell division and DNA synthesis.
Minerals
Sodium 1500 mg (65% DV) 450 mg (20% DV) High due to brining process.
Selenium 65.5 mcg (119% DV) 19.6 mcg (36% DV) Potent antioxidant, thyroid function.
Iron 11.9 mg (66% DV) 3.6 mg (20% DV) Crucial for oxygen transport.
Magnesium 30 mg (7% DV) 9 mg (2% DV) Muscle and nerve function.
Phosphorus 358 mg (29% DV) 107 mg (9% DV) Bone health, energy metabolism.
Calcium 275 mg (21% DV) 83 mg (6% DV) Bone density, nerve transmission.
Zinc 1.1 mg (10% DV) 0.3 mg (3% DV) Immune function, wound healing.
Antioxidants Omega-3 Fatty Acids (EPA, DHA) N/A Potent anti-inflammatory and cardiovascular benefits.

II. Functional Impact & Physical Properties

Metric Value Notes
Glycemic Index (GI) Very Low Negligible carbohydrate content prevents significant blood glucose spikes.
Glycemic Load (GL) Very Low Correlates with very low GI.
Satiety Score High High protein and fat content contribute to prolonged feelings of fullness.
Density Approx. 1.05 - 1.10 g/cm³ (estimated) Denser than water due to higher protein and fat content. Varies slightly by species and processing.
Volumetric Contraction Not applicable Caviar is typically consumed raw and cured; it does not undergo cooking processes that induce significant volumetric contraction.

III. Citations & References

  1. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Caviar, sturgeon, mixed species, black and red. FDC ID: 2706332. 2019. Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/2706332/nutrients (Accessed [Current Date]).
  2. Dietary Reference Intakes for specific nutrients as established by the Health and Medicine Division of the National Academies of Sciences, Engineering, and Medicine.

Field Notes: Dr. Aria Vance

Subject: Caviar
Focus: Volumetric expansion/contraction, historical context, tracking challenges.

The Elusive Nature of Tracking Caviar

The lab work, the USDA tables, the precise measurements—they tell a story of nutritional density, a microscopic powerhouse. But step away from the sterile environment, out into the real world, and caviar transforms. It becomes an enigma, a nutritional ghost difficult to pin down.

Caviar. The very word evokes luxury, exclusivity. It’s not just fish roe; it's history in a spoonful. From the ancient Persians, who coined "khavyar" and believed it a cure-all, to the Russian Tsars who elevated it to an art form, this peculiar delicacy has always been more than mere sustenance. For centuries, it was a peasant food in the US, served freely in saloons, a salty counterpoint to cheap beer. Then, boom. Overfishing. Sturgeon populations plummeted. CITES regulations kicked in. Suddenly, scarcity met demand, and what was once common became "black gold," a symbol of refined taste and immense wealth.

And that's precisely why manual tracking is such a nightmare. Who, pray tell, is weighing their dollop of Osetra on a blini at a high-society reception? Nobody. A tiny pearl. A universe of flavor. But for the meticulous nutrition tracker? Pure chaos. The serving size is notoriously subjective. Is it a teaspoon? A demitasse spoon? A "generous" helping? These are not standardized units of measure. Each delicate burst of umami, while rich in those beautiful omega-3s and potent B12, is visually diminutive. Its density, its sheer nutritional concentration, means even a small variance in estimated volume throws off macro and micro calculations significantly. You’re trying to measure starlight with a thimble. It’s an exercise in futility.

Moreover, "caviar" itself is a broad church. Beluga. Osetra. Sevruga. Each from a different sturgeon, with subtle, yet distinct, fatty acid profiles and mineral compositions. Then you have the imposters: paddlefish, hackleback, even salmon roe (often deceptively called "red caviar"). To the untrained eye, especially in low light at a dimly lit restaurant, differentiating these, let alone estimating their mass, is impossible. It’s like trying to count individual grains of sand in a photograph of a beach. Tedious. Fundamentally flawed. A behavioral barrier to accurate data logging.

That's where NutriSnap truly shines. Our AI-driven visual analysis doesn’t ask you to guess. You snap a picture. The forensic algorithms get to work. They identify the characteristic size, sheen, and subtle color variations of the roe. They contextualize it on the blini, against the crème fraîche, using known object scales to estimate volume, thus inferring mass. It's sophisticated. It's precise. No more guesstimates. No more frantic mental math while simultaneously trying to enjoy a rare delicacy. Finally, a solution that brings scientific rigor to the most challenging, most luxurious, and frankly, most elusive of foods. A revolution in nutritional precision, indeed.

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