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Bottarga Calories, Macros & Key Nutrients

Bottarga contains 330 kcal per 100g, with 40.0g of protein, 0.0g of carbohydrates, and 20.0g of fat. High in protein with a low-carb profile, making it popular on ketogenic diets.

  • Contains: Fish
  • Dietary: Keto, Paleo, Halal, Kosher
  • Key Micronutrients (per 100g): Iron 5.50mg, Calcium 120.0mg, Vitamin C 0.0mg
A tablespoon of shaved bottarga is about 50 kcal, not the 330 kcal shown per 100g, since it's eaten in small shavings. Here's the real breakdown, and whether it's actually healthy.

Bottarga Calories by Serving Size

ServingWeightCaloriesProteinCarbsFat
Per 100g100g330 kcal40.0g0.0g20.0g
1 tbsp shaved15g50 kcal6.0g0.0g3.0g

These figures scale directly from our own tested bottarga value (330 kcal per 100g). It's usually grated or shaved over pasta in small amounts, so 15g is a realistic single serving, not 100g.

Is Bottarga Healthy?

Bottarga, dried and salt-cured roe from grey mullet or tuna, is a genuinely nutrient-dense food in small amounts: it's a strong source of protein (40.0g per 100g) and a real concentrated source of omega-3, about 4,000mg per 100g, split between EPA and DHA. The real catch is the salt from how it's preserved, 5.8g per 100g, so even a single tablespoon (15g) carries close to 0.9g of salt, worth keeping in mind if you eat it often. Carbohydrate-free and fat comes mostly from the fish itself. Fish roe like this is naturally halal and kosher, since both grey mullet and tuna are permitted fish for either, and it's flagged for fish as its allergen.

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Nutritional Overview

Bottarga is a seafood item valued for its nutritional profile and versatility in cooking. Per 100g serving, it provides 330 kcal of energy, 40.0g of protein, 0.0g of carbohydrates, and 20.0g of fat.

It is a good source of protein, providing 40.0g per 100g (around 48% of its energy), approximately 80% of the UK Reference Nutrient Intake of 50g per day. Under UK/EU nutrition-claim rules, that meets the "high protein" threshold of at least 20% of energy from protein. Protein plays a key role in muscle repair, immune function, and keeping you feeling full for longer.

Under UK FSA traffic-light labelling, this food is classified as high in fat with 20.0g per 100g (5.0g of which is saturated). The NHS recommends that fat makes up no more than 35% of daily energy intake. Portion awareness is advisable when including it regularly.

With only 0.0g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

It provides 4,000mg of omega-3 fatty acids per 100g. The British Nutrition Foundation recommends eating at least one portion of oily fish (including Caviar (black, sturgeon) and Sevruga Caviar) per week for heart health. Omega-3s, particularly EPA and DHA, are linked to reduced inflammation, improved cardiovascular function, and cognitive benefits.

This food is a useful source of iron, providing 5.5mg per 100g. The UK recommended intake is 8.7mg for men and 14.8mg for women per day. Iron is essential for producing haemoglobin, which carries oxygen in the blood. Low iron intake is the most common nutritional deficiency in the UK.

With 120mg of calcium per 100g, it contributes meaningfully to daily calcium needs (the UK recommendation is 700mg for adults). Calcium is vital for maintaining strong bones and teeth, as well as supporting normal muscle and nerve function.

Bottarga is suitable for ketogenic (with only 0.0g of carbs per 100g), halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. Rather than guess, the real number for Bottarga is 330 kcal per 100g. Our nutrition label calculator keeps that logged accurately alongside everything else.

Frequently Asked Questions

How many calories are in Bottarga?

Bottarga contains 330 kcal per 100g, which is approximately 17% of the recommended daily intake of 2,000 kcal for an average adult.

Is Bottarga high in protein?

Yes, Bottarga provides 40.0g of protein per 100g (around 48% of its energy), meeting the UK/EU "high protein" nutrition-claim threshold of at least 20% of energy from protein. The UK Reference Nutrient Intake for protein is around 50g per day for adults. A 100g serving of Bottarga provides 80% of this.

Is Bottarga high in fat?

Yes, according to FSA traffic-light guidelines, Bottarga is classified as high in fat with 20.0g per 100g (the threshold is 17.5g). Of this, 5.0g is saturated fat.

Is Bottarga low in sugar?

Yes, Bottarga has only 0.0g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Bottarga high in salt?

Bottarga contains 5.80g of salt per 100g, which the FSA classifies as high (above 1.5g per 100g). The recommended daily maximum for adults is 6g. A 100g serving provides 97% of this.

Is Bottarga keto-friendly?

Yes, with only 0.0g of carbohydrates per 100g, Bottarga fits within a standard ketogenic diet that typically limits carbs to 20-50g per day.

Is Bottarga halal?

Yes, Bottarga is considered halal. However, preparation methods and cross-contamination may vary, so always verify with the specific brand or supplier.

Does Bottarga contain any allergens?

Yes, Bottarga contains the following allergens: fish. Under UK food labelling regulations, these must be clearly declared. Always check the product label if you have food allergies or intolerances.

Is Bottarga a good source of iron?

Bottarga contains 5.50mg of iron per 100g. The UK recommended daily intake is 8.7mg for men and 14.8mg for women. Iron is essential for red blood cell production and preventing anaemia.

Is Bottarga a good source of calcium?

Bottarga provides 120mg of calcium per 100g. The UK recommended daily intake is 700mg for adults. Calcium is vital for strong bones, teeth, and muscle function.

Does Bottarga contain omega-3 fatty acids?

Yes, Bottarga contains 4,000mg of total omega-3 fatty acids per 100g. Omega-3s are essential fats that support heart health, brain function, and may reduce inflammation.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. European Food Safety Authority (EFSA) — European dietary reference values and food safety science

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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