Calories in roe: 91 kcal per 100 g

What’s in a 300 g serving

More than half of a serving is water. The rest is 50.4 g protein and 7.8 g fat.

7.8 gFat

50.4 gProtein

240 gWater

1.8 gMinerals and the rest

7.8 gFat
50.4 gProtein
240 gWater
1.8 gMinerals and the rest

Below average for dishes

Roe is 91 kcal per 100 g. The 603 dishes in this database average 180.

Roe91

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 serving0.9 g

Vitamins and minerals in roe

Three of the 15 recorded reach the “high in” level. Vitamin B12 leads by a long way.

600 %

Vitamin B12

0.015 mg in a 300 g serving

9th 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.

Phosphorus1860 mg266 %

Vitamin D0.012 mg240 %

Niacin (vitamin B3)13.2 mg83 %

Vitamin E8.4 mg70 %

Chloride540 mg68 %

A source of

Riboflavin

Only a trace

Vitamin C
Thiamin

Show all 15 with amounts

Vitamin B120.015 mg, 600 %

Phosphorus1860 mg, 266 %

Vitamin D0.012 mg, 240 %

Niacin (vitamin B3)13.2 mg, 83 %

Vitamin E8.4 mg, 70 %

Chloride540 mg, 68 %

Riboflavin (vitamin B2)0.87 mg, 62 %

Potassium600 mg, 30 %

Pantothenic acid (vitamin B5)1.5 mg, 25 %

Zinc2.4 mg, 24 %

Copper0.21 mg, 21 %

Iron1.5 mg, 11 %

Magnesium15 mg, 4 %

Calcium15 mg, 1.9 %

Manganese0.03 mg, 1.5 %

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 or thiamin, and only 1.3 % of the magnesium reference intake per 100 g.

Vitamin C

Tracein roe

Find it inCherries, West Indian2150 % per 100 g

Thiamin (vitamin B1)

Tracein roe

Find it inWheatgerm164 % per 100 g

Magnesium

1.3%in roe, per 100 g

Find it inCoriander leaves, dried184 % per 100 g

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0.075 mgSelenium, 136 %

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Made in Cambridgeshire

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

Roe against other dishes

Per 100 g, roe has the most vitamin B12 of the 6 here, ahead of salmon (farmed, baked).

0.005mg

0.0025mg

0.0022mg

0.0018mg

0.0015mg

Roe, herring, soft, rawthis page

Salmon, farmed, baked−0.0025 mg

Beanburger, butter bean, fried−0.0028 mg

Kedgeree−0.0032 mg

Fish fingers, cod, grilled/baked−0.0035 mg

Scampi, coated in breadcrumbs, baked−0.0035 mg

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

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Questions about roe

The questions people ask about roe, answered from the dataset.

How many calories are in a portion of roe?

A typical portion (300 g, one serving) gives 273 kcal. Per 100 g the figure is 91 kcal.

Is roe high in vitamin B12?

Yes. Roe, herring, soft, raw has 0.005 mg vitamin B12 per 100 g, 200 % 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 (0.005 mg, 200 %), phosphorus (620 mg, 89 %) and vitamin D (0.004 mg, 80 %) per 100 g.

Is roe a good source of protein?

Roe, herring, soft, raw has 16.8 g protein per 100 g, 74 % 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 16-302, Roe, herring, soft, raw, 10 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: LGC, Nutritional survey 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.