Caviar: Nutritional Facts, Health Benefits, and More

Parul Dube

August 2, 2023

Caviars are the cured eggs of a large male fish that you can consume. Caviars are generally quite expensive. However, they are well known as a seafood delicacy. They are the eggs of various varieties of sturgeon fish. The most common types are beluga and sevruga. The other varieties include hackleback, sterlet, osetra, and Kaluga. Caviars have a slimy texture and are salty tasting, making them pop in the mouth. Therefore, people use them as a topping on plain crackers, toast, cucumber sticks, and garnish. However, people generally serve them in small quantities. 

During a certain period, people consumed too much caviar. Then, the Soviet Union fell apart, reducing its control of beluga caviar. As a result, overfishing and market exchanges rose. Thus, these species grew endangered over time. That is why the United States has prohibited the import of this delicacy.

The colour and size of caviar depend on the variety. In general, it appears like tiny pearls. They come in different colours that range from pale green to black. Salmon roe is the red caviar. However, it isn’t truly caviar. Apart from being a culinary joy, caviar provides various health benefits.

Nutritional Value of Caviar

Caviars have a rich nutritional profile. For example, a single serving of caviar provides almost double the required daily intake of vitamin B1. This vitamin helps in the development and function of our nervous system. They also help in the production of DNA and RBCs. 

It also provides small amounts of vitamins and minerals, including calcium, vitamins A, D, and E. Furthermore, it is a source of omega-3 fatty acids. Although unexpectedly, these fatty acids are the reason for most of their potential health benefits.

One hundred grams of caviar contains:

  • Calories: 264kCal
  • Protein: 24.6g
  • Carbohydrates: 4g
  • Fats: 17.9g
  • Water: 47.5g
  • Vitamin A: 905IU
  • Vitamin B12: 20mg
  • Potassium: 181mg
  • Magnesium: 300mg
  • Calcium: 275mg
  • Vitamin E: 1.89mg
  • Sodium: 1500mg
  • Iron: 11.88mg
  • Zinc: 0.6mg

Health Benefits of Caviar

1. Anti-ageing Effect

Since they are rich in omega-3 fatty acids, caviars improve skin. A study proves that DHA from caviars produces adiponectin, which is anti-inflammatory. It also helps in wound healing. Additionally, it promotes collagen production and prevents damage to collagen. Collagen is vital to reduce signs of skin ageing. 

A study suggests that caviar slows down skin ageing. It helps in improving skin firmness. It also reduces dryness. Therefore, it promotes smoothness and fine lines.

2. Improves Mental Health

Maintaining a healthy mind is essential. Research suggests that EPA improves mood disorders. At the same time, DHA helps in maintaining brain structure. In addition, caviar is rich in omega-3 fatty acids and improves mental health. Omega-3 fatty acids help in fighting away inflammation. Studies suggest that reducing inflammation improves mental health. For example, they reduce the cognitive decline seen in Alzheimer’s disease. Low amounts of omega-3 increase the risk of depression.

3. Improves Heart Health

Heart diseases are one of the most common causes of death. Omega-3 fatty acids can act as a preventive measure and help manage risk factors. In addition, certain studies suggest that they improve the risk factors.

4. Prevents Platelet Formation 

These healthy fatty acids help in preventing clots. They do so by reducing platelets from clumping up. Clots disturb blood flow in the heart, a risk factor for several heart diseases. Therefore, by preventing clots, they reduce the risk of stroke.

5. Lowers Blood Pressure 

Studies suggest that Omega-3 fatty acids help in reducing heart rate. They reduce stiffness in blood vessels. By promoting smooth blood flow, they lower blood pressure.

6. Improves Blood Cholesterol

Studies suggest that Omega 3 lowers triglyceride levels in the blood. Additionally, it increases good cholesterol levels. It also prevents blood clotting. Therefore, reducing the risk of high blood pressure. Additionally, they have antioxidant properties. Excess free radicals cause oxidative stress. 

Consequently, they prevent oxidative damage to the heart. In addition, omega-3 fats reduce inflammation in the heart. They do so by lowering the immune response. Thus, they prevent several diseases like hypertension and stroke.

7. Improves Fertility

Research shows that these healthy fatty acids improve fertility. They particularly enhance male fertility. Sperms have a subsequently high DHA content. Low levels of DHA might reduce the quality of sperm. Therefore, a deficiency of DHA causes infertility in men.

Omega-3-rich foods enhance sperm health. They improve fluidity, sperm shape, and structure, helping the sperm to bind to eggs easily. Therefore, it improves the chances of conception.

8. Supports Immune System

Selenium and omega-3 fatty acids improve immunity. Caviars are rich in both these nutrients. Therefore, they help improve immune function. In addition, omega-3 fatty acids help in reducing inflammation. They also restore our skin’s barrier. Thus, protecting the lungs and intestines and restricting the entry of harmful pathogens.Besides, they help repair damaged white blood cells. Selenium aids in regulating immune responses. Studies suggest that selenium improves the function of antibodies. They increase the production of antibodies and macrophages, which are immune cells that protect our bodies. They fight infections and keep us healthy.

9. Anticancer Effect

As we know, caviars are an excellent source of selenium. Studies show that selenium has anti-cancer properties. They prevent the growth of cancer cells. They do so by getting rid of harmful substances in the body and reducing toxins in the body. Selenium also protects the DNA from cancer-causing substances. 

They are also known for their antioxidant properties. In addition, they prevent free radical damage to cells and organs, reducing the risk of cancer.


Caviar offers a range of health benefits due to its rich content of omega-3 fatty acids and selenium. Its anti-ageing effect is attributed to omega-3 fatty acids, which promote collagen production, and wound healing, and reduce skin ageing signs. The omega-3s also contribute to improved mental health by reducing inflammation and enhancing brain function. Moreover, caviar supports heart health by managing risk factors, preventing platelet formation and lowering blood pressure and cholesterol levels. Additionally, it enhances fertility in men and bolsters the immune system by providing selenium and omega-3s, which improve immune function and protect against infections. Lastly, caviar’s selenium content exhibits anticancer properties by preventing the growth of cancer cells and protecting DNA from harmful substances.

Healthy Recipes Using Caviar

Caviar Eggs

Caviar: Nutritional Facts, Health Benefits, and More- HealthifyMe


    • Caviar: 30g
    • Eggs: 2
    • Chives (chopped): ¼ cup
    • Yoghurt: 2tsp 


    1. Hard boil the eggs in a pan.
    2. Separate the egg yolk from the hard-boiled egg.
    3. Mash the boiled eggs and mix them with yoghurt. 
    4. Add in chives and garnish them with the caviars.
    5. Enjoy!

    Caviar and Cucumber Bites


    • English cucumber – ½
    • Sour cream – 4 tbsp
    • Caviar – 25 g
    • Chives – 2 tbsp


    1. Slice the cucumber into 8 slices.

    2.  Add sour cream to each cucumber slice, then place a little spoonful of caviar onto the top of each one.

    3. Finish with fresh chives on top. Enjoy!

    Potential Side Effects of Caviar

    Food Poisoning

    Studies suggest that infected seafood leads to several side effects. Bacterial contamination results in illnesses. Seafood consumption is one of the most common causes of food poisoning, which leads to many side effects. It causes adverse outcomes such as:

    • Acute gastroenteritis
    • Diarrhoea
    • Vomiting
    • Stomach pain
    • Fever
    • Urinary tract infections

    Therefore, it is essential to purchase seafood from hygienic sources. Consult a physician if you develop any of these symptoms. 

    Metal Toxicity

    Seafood like caviars contains harmful metals. It primarily occurs in fishes that live in polluted water bodies. They contain substances like polychlorinated biphenyls, which can cause nervous system disorders, foetal damage, and liver damage. 

    Studies suggest that specific harmful contaminants like cadmium and lead cause health-impaired mental development. Additionally, they also cause cancer and kidney damage. High levels of mercury increase the risk of autism, Parkinson’s, and Alzheimer’s.

    HealthifyMe Suggestion 

    Caviar is an expensive affair. Therefore it should be stored in ideal conditions to prevent spoilage and wastage. The ideal temperature for storing caviar is 28°– 34° to preserve optimal quality. This is best achieved by keeping it on ice in your refrigerator. If continually keeping it on ice isn’t practical, store your caviar in the coldest part of your refrigerator. Unopened, caviar will last 5 weeks. Once opened, enjoy your caviar within 5 days. You should remove your caviar from the refrigerator no more than 5 minutes before serving to ensure freshness and the desired pop. If unable to finish your caviar in one sitting and need to store it, it is recommended to gently place a layer of plastic wrap on the surface of the caviar before applying the lid. This will minimize the caviar’s contact with air, slowing down its oxidation process which will increase its shelf life.


    Caviars are the eggs or the roe from different varieties of fish sturgeon like beluga, sevruga, hackleback, sterlet, osetra, and Kaluga. They are a type of delicacy which is highly nutritious. For example, caviars contain omega-3 fatty acids, selenium, vitamin B12 etc., responsible for their various potential health benefits.

    Caviars help improve skin health, brain function and lower cholesterol levels. The omega-3 fatty acids in caviar help boost male fertility. They support the immune system and prevent infections. However, they possess a risk of bacterial contamination due to contaminated water from water bodies. It might increase the risk of developing certain disorders such as Autism and Parkinson’s disease and anxiety and depression. Remember to cure the Caviar well and consume within recommended quantities to receive health benefits.

    Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here

    Frequently Asked Questions (FAQs) 

    Q. What does caviar do to the body?

    A. Caviar is quite beneficial to the human body. They have anti-cancer and anti-ageing effects, improve heart and mental health, and increase fertility. Additionally, they provide the body with essential nutrients like vitamin B12 and fatty acids. However, some people may experience allergic reactions to its consumption.

    Q. Can I eat caviar every day?

    A. Yes, you may eat caviar daily. Caviars are a healthy option since they include various critical elements such as minerals and vitamins. This delicacy is high in omega-3 fatty acids and tastes delicious. However, its consumption should not exceed 30 to 50 grams daily.

    Q. Is caviar healthier than fish?

    A. Caviar and fish are both natural sources of Omega-3s, which helps reduce the risk of depression, cardiovascular and brain health, infertility, and many chronic diseases. Omega-3s are abundant in the gonads of most animals. So, Caviar is higher in Omega-3s and thus healthier than fish. Omega-3 has numerous health benefits. These include brain health, good eyesight, reduced stress and anxiety etc.

    Q. Does caviar increase testosterone?

    A. Caviar has been known as aphrodisiac food for centuries because it contains many lean, easily-digestible proteins, which deliver the sustained energy needed for sexual activity. Not just that, It also improves blood flow and is said to stimulate the production of sex hormones like testosterone.

    Q. Is caviar good for fertility?

    A. Since they are rich in omega-3 fatty acids, caviar improves male fertility. In addition, it enhances sperm structure, shape, and fluidity, which helps sperm bind more easily to eggs and thus increases fertility.

    Q. Is caviar A Superfood?

    A. Yes. Caviar is one of the most nutritious foods in the world. It offers a vast list of vitamins, minerals, and healthy fats and helps boost your immune system. Additionally, it is beneficial for people suffering from depression due to its high omega-3 content, which helps boost your mood.

    Q. What does caviar do for the skin?

    Ans. Caviar is the go-to food for you if you like maintaining your skin through natural extracts. Due to its antioxidant properties, notably vitamin E and selenium, it improves all angles of skin texture. From locking your skin’s moisture to reducing inflammation, it provides a healthy glow to your skin.

    Q. Does caviar have collagen?

    Ans. Yes, Caviar contains essential amino acids that form proteins such as collagen. Collagen is the most abundant protein in the human body. Collagen helps rejuvenate the skin’s appearance and replaces and repairs dead skin cells.

    Q. Is caviar good for wrinkles?

    Ans. Caviar is full of antioxidants, which assist in preventing the breakdown of collagen and elastin. These are two proteins present in the skin that are the main perpetrators of visible symptoms of ageing. Thus, caviar helps reduce or prevent wrinkles.

    Reference Links 

    1. Caviar Extract and Its Constituent DHA Inhibits UVB-Irradiated Skin Aging by Inducing Adiponectin Production:
    1. Novel Facial Treatment Regimen Improves Aging Skin Appearance:
    1. The role of omega-3 polyunsaturated fatty acids eicosapentaenoic and docosahexaenoic acids in the treatment of major depression and Alzheimer’s disease: Acting separately or synergistically?:
    1. Reprint of: Marine OMEGA-3 fatty acids in the prevention of cardiovascular disease:
    1. Dietary n-3 PUFA and CVD: a review of the evidence:
    1. Omega-3 fatty acids and cardiovascular disease: epidemiology and effects on cardiometabolic risk factors:
    1. Relationship of omega-3 and omega-6 fatty acids with semen characteristics, and anti-oxidant status of seminal plasma: a comparison between fertile and infertile men:
    1. Selenium–Fascinating Microelement, Properties and Sources in Food:
    1. Selenium for preventing cancer:

    About the Author

    Parul holds a Masters of Medical Science in Public Health Nutrition from the University of Glasgow, Scotland, and has worked across the globe from the U.K to New Zealand (NZ) gaining her License with the Health Professionals Council (HPC, UK) and the NZ Nutrition Council. From being a Gold medalist in Clinical Nutrition to being awarded an internship with World Health Organisation (WHO, Cairo, Egypt) and Contracts with CDC Parul has had a wide spectrum of work experiences. She is very passionate about Nutrition and Fitness and holds strong to her guiding mantras ‘ Move more’ and ‘Eat Food that your grandmother can recognize’!

    Related Articles


    Add Your Comment

    Your email address will not be published. Required fields are marked *

    Your health is our priority. Talk to one of our experts and get the best plan for you today.
    Chat With Us