Nutritional Profile of Dried Roe (Mixed, Cooked with Dry Heat)
Dried roe, particularly when prepared through a cooking method such as dry heat, is a nutrient-dense food option that provides a rich source of protein and essential vitamins and minerals. Whether enjoyed as a part of a savory dish or as an ingredient in other culinary creations, this ingredient offers a blend of macronutrients and micronutrients beneficial for overall health. Below is a comprehensive breakdown of its nutritional content:
Nutritional Breakdown (per 100g serving)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 204.0 kcal | 10% |
| Protein | 28.62 g | 57% |
| Fat | 8.23 g | 13% |
| Saturated Fat | 1.87 g | 9% |
| Carbohydrates | 1.92 g | 1% |
| Fiber | 0.0 g | 0% |
| Sugar | 0.0 g | 0% |
| Calcium | 28.0 mg | 3% |
| Iron | 0.77 mg | 4% |
| Magnesium | 26.0 mg | 7% |
| Phosphorus | 515.0 mg | 52% |
| Potassium | 283.0 mg | 8% |
| Sodium | 117.0 mg | 5% |
| Zinc | 1.28 mg | 9% |
| Copper | 0.128 mcg | * |
| Manganese | 0.013 mg | * |
| Selenium | 51.7 mcg | 93% |
| Vitamin C | 16.4 mg | 27% |
| Thiamine (B1) | 0.277 mg | 23% |
| Riboflavin (B2) | 0.949 mg | 73% |
| Niacin (B3) | 2.192 mg | 14% |
| Vitamin B6 | 0.185 mg | 15% |
| Folate (B9) | 92.0 mcg | 23% |
| Vitamin B12 | 11.54 mcg | 192% |
| Vitamin A | 91.0 mcg | 10% |
| Vitamin E | 0.0 mg | 0% |
| Vitamin D2 | 0.0 mcg | 0% |
Health Benefits
- High in Protein: With over 28 grams of protein per 100 grams, dried roe is an excellent source of this essential macronutrient, supporting muscle growth, repair, and general body functions.
- Rich in Omega Fatty Acids: Dried roe provides a beneficial amount of fat, including omega-3 fatty acids, contributing to heart health and cognitive function.
- Packed with Essential Vitamins and Minerals: This ingredient is particularly high in Vitamin B12 (nearly 200% of the daily value), a crucial nutrient for energy production and maintaining a healthy nervous system. It is also an excellent source of Selenium, Phosphorus, and Vitamin A, all of which play roles in immune support, bone health, and vision.
- Supports Skin and Immune Health: With moderate amounts of Vitamin C, Zinc, and Copper, dried roe helps with collagen production and immune system function.
Allergen Information
- Contains Fish: Dried roe is derived from fish and may not be suitable for individuals with fish allergies. Ensure to verify specific ingredient sourcing or consult with a healthcare provider before consumption if fish allergens are a concern.
Dietary Preferences
- High-Protein: This ingredient is ideal for those following high-protein diets or looking to add more protein-rich foods to their meals.
- Low-Carb: The low carbohydrate content makes it suitable for those on low-carb or ketogenic diets.
- Naturally Gluten-Free: Dried roe contains no gluten, making it a safe option for those with gluten sensitivities or celiac disease.
Cooking Tips and Usage
- Versatile Ingredient: Dried roe can be enjoyed in a variety of dishes. It pairs well with rice, pasta, or savory vegetable dishes. It can also be incorporated into salads, soups, or as a topping for baked goods.
- Quick and Convenient: Since dried roe is already cooked and dehydrated, it can be rehydrated quickly in warm water or added directly to recipes, saving preparation time.
Conclusion
Dried roe, when prepared using dry heat, is a highly nutritious and versatile food option. It offers a robust profile of proteins, fats, vitamins, and minerals, making it a great addition to a balanced diet. Whether youβre looking to enhance a savory dish or add an extra nutritional boost to your meals, dried roe can help you achieve your dietary goals without compromising on flavor or health benefits.
