Calories in roe: 104 kcal per 100 g

What’s in a 300 g serving

More than half of a serving is water, which is why the calories stay low. What is left is mostly protein.

5.7 gFat

65.1 gProtein

221 gWater

8.1 gMinerals and the rest

5.7 gFat
65.1 gProtein
221 gWater
8.1 gMinerals and the rest

Below average for dishes

Roe is 104 kcal per 100 g. The 603 dishes in this database average 180.

Roe104

Dishes average180

Low in sugar and salt

Low sugars and low salt by UK labelling rules, per 100 g.

Sugars, per serving0 g

Salt, per serving0.83 g

Vitamins and minerals in roe

Nine of the 19 reach the “high in” level, led by vitamin B12.

1200 %

Vitamin B12

0.03 mg in a 300 g serving

5th of 490 dishes

Vitamin B12 contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.

Vitamin D0.054 mg1080 %

Thiamin (vitamin B1)2.3 mg213 %

Vitamin E18.6 mg155 %

Pantothenic acid (vitamin B5)9 mg150 %

Phosphorus960 mg137 %

Also high in

A source of

Only a trace

Vitamin C

Show all 19 with amounts

Vitamin B120.03 mg, 1200 %

Vitamin D0.054 mg, 1080 %

Thiamin (vitamin B1)2.3 mg, 213 %

Vitamin E18.6 mg, 155 %

Pantothenic acid (vitamin B5)9 mg, 150 %

Phosphorus960 mg, 137 %

Riboflavin (vitamin B2)1.5 mg, 105 %

Zinc10.5 mg, 105 %

Niacin (vitamin B3)15.6 mg, 98 %

Chloride660 mg, 83 %

Biotin0.039 mg, 78 %

Copper0.72 mg, 72 %

Vitamin B60.96 mg, 69 %

Vitamin A0.237 mg, 30 %

Potassium510 mg, 26 %

Iron3 mg, 21 %

Manganese0.36 mg, 18 %

Magnesium27 mg, 7.2 %

Calcium33 mg, 4.1 %

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What roe doesn’t give you. And where to find it.

No recorded vitamin C, and only 2.4 % of the magnesium reference intake and 7.1 % of the iron reference intake per 100 g.

Vitamin C

Tracein roe

Find it inCherries, West Indian2150 % per 100 g

Magnesium

2.4%in roe, per 100 g

Find it inCoriander leaves, dried184 % per 100 g

Iron

7.1%in roe, per 100 g

Find it inThyme, dried, ground883 % per 100 g

Immufix Daily Immune Support pouch, orange flavour

100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

Or one scoop of Immufix

Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.

Try it for 30 days See what’s in the scoop

30-day money-back on your first pouch. 75 kcal and 9.9 g of sugars a scoop.

Try your first pouch

30-day money-back guarantee on your first qualifying pouch, less £10 shipping and handling.

Tracked UK delivery

Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Roe against other dishes

Roe comes second for vitamin B12 here, just behind liver and onions (stewed).

0.0299mg

0.01mg

0.006mg

0.0038mg

0.0025mg

Liver and onions, stewed+0.0199 mg

Roe, cod, hard, rawthis page

Faggots in gravy, retail, reheated−0.004 mg

Casserole, rabbit−0.0062 mg

Salmon, farmed, baked−0.0075 mg

All values per 100 g, from the same dataset. Differences are against roe.

Since that first introduction in 1998, Immufix has remained a constant in my life.

Paula Radcliffe, ambassador and co-owner. Read her story

Taken every morning since 1998.

Paula Radcliffe has taken the same formula since she was 24. Customers rate Immufix 4.8 out of 5 from 89 reviews.

2:15:25World record, 2003

28Years, same routine

6London and New York wins

★★★★★

“High quality product with premium active ingredients”

Simon B · 20 August 2026

Questions about roe

What the numbers say to the questions people actually search.

How many calories are in a portion of roe?

A typical portion (300 g, one serving) gives 312 kcal. Per 100 g the figure is 104 kcal.

Is roe high in vitamin B12?

Yes. Roe, cod, hard, raw has 0.01 mg vitamin B12 per 100 g, 400 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does roe have most of?

By share of the daily reference intake: vitamin B12 (0.01 mg, 400 %), vitamin D (0.018 mg, 360 %) and thiamin (0.78 mg, 71 %) per 100 g.

Is roe a good source of protein?

Roe, cod, hard, raw has 21.7 g protein per 100 g, 84 % of the energy, which meets the UK threshold for “high protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-299, Roe, cod, hard, raw, 6 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: LGC, Fish and fish products, 1986-1987. Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 603 dishes kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Fish Roe). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.