Fish eggs or roes come in a variety of sizes, shapes and colors. It can be obtained from all different kinds of fish, most notably the beluga, other types of sturgeons, salmon and carp. Each type of roe has distinct flavors and uses, though there are also many similarities between them.
Roe, in general, is relatively beneficial for health, as it is low in calories and high in healthful fatty acids that support the body and reduce inflammation. The downside is that prepared roe may be high in cholesterol, sodium or other potential added ingredients.
Roe contains numerous healthful minerals and nutrients, such as magnesium， selenium and vitamin-B12. It also contains healthful unsaturated fatty acids such as omega-3, which may help reduce inflammation, and protect the brain and other bodily systems from the effects of oxidative damage.
Fish eggs are also one of the few sources of fat-soluble vitamin D which works together with omega-3 fats. The vitamin helps healthy fats get absorbed and used by the body.
However, fish eggs are also high in cholesterol. Also, the natural high sodium component of fish roe plus additional salt soaking during processing drives up the saltiness of this food. At the end of the day, moderation is the key to enjoying this delicacy.
Tobiko，the name of the roe from the flying fish species，is found in sushi restaurants. Tobiko eggs are very small, typically under 1 millimeter in diameter. It is traditionally salt-cured and will typically have a smoky, salty taste.
Tobiko is high in proteins, omega-3 fatty acids, and other nutrients. Flying fish roe, similar to salmon roe, is very high in phospholipid fats. These fats may help protect the heart and liver, reduce inflammation, and improve learning capacity.
An important point to take note is that tobiko is high in cholesterol. However, for many diners, this is not usually an issue in moderation, as the serving size for tobiko is typically very small.
