Can Pregnant Women Eat Masago?


Pregnancy is a time of profound care and consideration, especially when it comes to dietary choices. Expectant mothers often find themselves reevaluating their eating habits, and seafood, in particular, can pose questions about safety. Masago, a type of fish roe commonly used in sushi and other dishes, is one such ingredient that raises concerns: Can pregnant women safely consume masago?

What Is Masago?

Masago is a popular ingredient in Japanese cuisine, known for its tiny, orange-hued eggs that come from capelin fish. It’s a versatile component frequently used to garnish sushi rolls, providing not only an eye-catching pop of color but also a delicate, slightly sweet flavor that enhances a wide range of dishes.

Nutritional Composition

Delving deeper into the topic, it’s essential to understand the nutritional composition of masago. This ingredient is a nutritional powerhouse, boasting a rich profile of essential nutrients. It’s packed with protein, vitamins, and minerals, making it a valuable addition to any diet. Furthermore, masago stands out as a notable source of omega-3 fatty acids, which are renowned for their numerous health benefits.

To break it down further, a single tablespoon of masago typically contains around 40 calories, 4 grams of protein, and 1 gram of healthy fats. Additionally, it provides essential micronutrients such as vitamin B12, selenium, and iodine. This nutrient profile is particularly appealing, given that these elements are crucial for overall health, and they play vital roles during pregnancy.

Safety Concerns During Pregnancy

Pregnancy brings a heightened awareness of food safety. Seafood, in particular, can be a concern due to potential exposure to contaminants like mercury and bacteria. Expecting mothers must strike a balance between meeting their nutritional needs and safeguarding their baby’s health.

Mercury Levels in Masago

When discussing seafood consumption during pregnancy, the issue of mercury levels comes to the forefront. High levels of mercury in certain fish can harm the developing nervous system of the fetus. However, the good news is that masago, originating from small fish like capelin, typically contains lower mercury levels compared to larger predator fish, making it a safer option for expectant mothers.

It’s crucial to note that the U.S. Food and Drug Administration (FDA) classifies masago as a low-mercury seafood, which means it can be consumed safely during pregnancy. Nonetheless, moderation remains key, as excessive intake of any food can have adverse effects.

Benefits of Omega-3 Fatty Acids

Masago’s omega-3 fatty acids are worth special consideration during pregnancy. These essential fatty acids play a vital role in the development of the fetal brain and eyes. They have also been associated with a reduced risk of preterm birth. While these benefits are significant, it’s essential to balance them with safety considerations.

Moderation and Recommendations

While masago can provide valuable nutritional benefits, moderation is key during pregnancy. The American Pregnancy Association recommends that pregnant women limit seafood consumption to 2-3 servings per week, which includes masago. This ensures that they receive the advantages of omega-3 fatty acids while minimizing potential risks associated with excessive seafood intake.

To put this into perspective, a sensible approach is to enjoy masago as a garnish or ingredient in a sushi roll rather than consuming it in large quantities. This allows you to savor its unique flavor and reap the nutritional rewards without overindulging.

Alternative Options

If the idea of consuming masago during pregnancy raises concerns, rest assured that there are alternative sources of omega-3 fatty acids to consider. These alternatives include flaxseeds, chia seeds, and walnuts, all of which are readily available and can be easily incorporated into a pregnancy-friendly diet.

Flaxseeds, for instance, are an excellent source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that the body can convert into the more active forms (EPA and DHA) found in fish. Chia seeds offer a similar benefit, providing ALA in abundance. Walnuts, on the other hand, provide a convenient and tasty way to boost your omega-3 intake.

Consulting a Healthcare Professional

In the end, the decision to include masago in your diet during pregnancy should always involve consultation with your healthcare provider. They are equipped to provide personalized guidance based on your specific health needs and concerns. Your healthcare provider will take into account factors such as your overall diet, any existing medical conditions, and potential allergies when offering dietary advice.

Moreover, they can monitor your pregnancy’s progress and adjust recommendations as needed to ensure the well-being of both you and your baby. Their expertise is invaluable in making informed choices that support a healthy and safe pregnancy.


In conclusion, pregnant women can indeed enjoy masago in their diet, provided it’s done in moderation and with careful consideration of overall seafood intake. Masago offers valuable nutritional benefits, especially in the form of omega-3 fatty acids, which can be advantageous during pregnancy. However, safety should always be a top priority.

By adhering to guidelines that limit seafood consumption to 2-3 servings per week and consulting with a healthcare professional, pregnant women can make informed dietary choices that promote a healthy pregnancy journey. Masago, when enjoyed responsibly, can be a delightful and nutritious addition to a well-balanced pregnancy diet.


Is it safe for pregnant women to consume masago in sushi rolls?

Yes, it can be safe for pregnant women to enjoy masago as part of sushi rolls when done in moderation and following guidelines for seafood consumption during pregnancy.

Can masago be beneficial for the developing fetus during pregnancy?

Yes, masago contains omega-3 fatty acids that play a crucial role in fetal brain and eye development, making it potentially beneficial when consumed in moderation.

Are there any specific recipes or dishes that incorporate masago for pregnant women?

Yes, pregnant women can include masago in various sushi rolls, poke bowls, or as a garnish for salads to enjoy its unique flavor and nutritional benefits.

Are there any potential allergic reactions associated with masago consumption during pregnancy?

Like any food, masago can trigger allergies in some individuals. If you have a known seafood allergy or experience allergic symptoms after consuming masago, you should avoid it during pregnancy.

Can masago be safely consumed throughout all trimesters of pregnancy?

While masago can be included in a pregnancy diet, it's essential to consult with your healthcare provider throughout all trimesters to ensure that it aligns with your specific health needs and the development of your baby.