How Many Calories in Caviar? Nutrition Facts & Macros

Caviar is exceptionally nutrient-dense. A single tablespoon (16 g) delivers 3.2 µg of vitamin B12 (over 133 % of the daily value), 1.0 g of omega-3 fatty acids (EPA + DHA — more than most fish oil capsules), and 10.5 µg of selenium. The 24.6 g of protein per 100 g is complete, containing all essential amino acids. The main concern is sodium: 1,500 mg per 100 g (240 mg per tablespoon), so people monitoring salt intake should keep portions small.

Caviar contains 24.6 g of protein per 100 g — higher than most fish and comparable to lean chicken breast. A tablespoon (16 g) provides about 3.9 g of protein. The protein is complete, meaning it supplies all nine essential amino acids, with particularly high leucine (2.1 g per 100 g), which is important for muscle protein synthesis.

Yes, caviar is keto-friendly. With only 4 g of carbs per 100 g and 17.9 g of fat, it fits well within ketogenic macros. A tablespoon (16 g) adds just 0.6 g of carbs. The high fat content (including 7.4 g polyunsaturated omega-3s) and substantial protein make it an excellent keto snack. Serve on cucumber slices or endive leaves instead of traditional blini or toast to keep carbs minimal.

Black caviar comes from sturgeon species (Beluga, Osetra, Sevruga) and is generally more expensive and intensely flavored. Red caviar (ikra) comes from salmon and is more widely available and affordable. Nutritionally they are very similar — the USDA groups them together at 264 kcal per 100 g with the same macronutrient profile. The main differences are flavor (black is more complex and briny, red is more buttery and slightly sweeter) and price.

Wild sturgeon caviar is expensive because sturgeon take 8–20 years to mature before producing eggs, wild populations are severely depleted, and most species are protected under CITES regulations. Farm-raised sturgeon caviar is less expensive but still premium because of the long maturation cycle. Salmon roe (red caviar) is significantly more affordable — typically 5–10× cheaper — and widely available in Scandinavian and Japanese markets.

Caviar contains 1,500 mg of sodium per 100 g — about 65 % of the recommended daily limit (2,300 mg). A tablespoon (16 g) has 240 mg, which is manageable. The sodium comes from the salt-curing process (malossol means 'little salt' — 3–5 % salt). For comparison, a slice of processed cheese has about 300 mg. If you are watching sodium, stick to one tablespoon and balance with low-sodium foods for the rest of the meal.