Roe is a dense, high-protein food — 22 g protein per 100 g. Protein synthesis plateaus at 1.6 g/kg/day (Morton, Br J Sports Med 2018). Per 100 g: 143 kcal, 1500 mg sodium. Roe is eaten in small amounts — 10–30 g is a realistic portion.
How should I track Fish Roe (processed)?
Fish Roe (processed) is high in magnesium. For the most accurate tracking of Fish Roe (processed), 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.