Roe is a dense, high-protein food — 24.6 g protein per 100 g. Protein synthesis plateaus at 1.6 g/kg/day (Morton, Br J Sports Med 2018). Per 100 g: 264 kcal, 1500 mg sodium. Roe is eaten in small amounts — 10–30 g is a realistic portion.
How should I track Caviar, black and red, granular?
Caviar, black and red, granular is high in magnesium. For the most accurate tracking of Caviar, black and red, granular, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.