Masago, also known as smelt roe or capelin roe, is a type of fish egg often used as a topping on sushi. During pregnancy, there are many dietary restrictions and food safety concerns to consider. Masago’s safety during pregnancy depends on several factors.
What is Masago?
Masago is the edible roe (eggs) of the capelin fish (Mallotus villosus). The capelin is a small, oily fish that is found primarily in the North Atlantic, North Pacific, and Arctic oceans.
Masago eggs are very small, ranging from 0.5 to 2 mm in diameter. They have a reddish-orange color and a crunchy texture. The taste is often described as salty and umami.
Masago roe is produced by processing and preserving the egg sacs of female capelin. After harvesting, the egg sacs are rinsed, seasoned, and colored. Common seasonings include salt, sugar, citric acid, and food coloring. The most common color of masago is orange, but it also comes in red, green, black, and yellow varieties.
Masago is used as a topping and garnish in many types of sushi. It provides a pop of color, texture, and flavor. In addition to sushi, masago can be used to garnish seafood dishes, salads, pasta, rice, and more. It is also sometimes used in sashimi and scattered over rice as a topping.
Nutrition Facts of Masago
Masago is low in calories and fat compared to other fish roe options. A 1 tablespoon serving of masago contains approximately:
– 35 calories
– 1.5 g fat
– 4 g protein
– 330 mg omega-3 fatty acids
It also contains vitamins and minerals like:
– Vitamin B12
– Selenium
– Phosphorus
– Magnesium
– Vitamin B6
– Vitamin C
– Iron
– Calcium
– Vitamin A
The main nutritional benefit of masago is its high omega-3 fatty acid content. Omega-3s are important during pregnancy because they support fetal brain and eye development. Many types of seafood provide omega-3s, but options like masago are lower in mercury.
Is it Safe to Eat Masago When Pregnant?
Many women wonder if it is safe to eat masago while pregnant. Below are some key factors to consider.
Mercury Content
Mercury is a heavy metal that can be detrimental in high amounts during pregnancy. Certain types of seafood, like shark, swordfish, tilefish, and king mackerel are unsafe in pregnancy because they contain high mercury levels.
Masago has very low mercury levels compared to the fish mentioned above. The capelin fish stores mercury in its muscle, rather than the roe. So masago is a low mercury choice.
As long as masago intake is limited to recommended amounts, mercury levels should stay low and safe.
Foodborne Illnesses
Raw or undercooked seafood can pose a risk for foodborne illnesses like listeriosis, toxoplasmosis, and salmonella. These illnesses can cause pregnancy complications.
Because masago is processed and cured, the risk of foodborne illness is very low. Some brands of masago are treated with radiation or high heat to further eliminate pathogens and make it safe for consumption.
Pregnant women should still take care to buy masago from reputable sources and handle it properly. But masago is considered less risky than raw oysters, sashimi, and other raw seafood.
FDA Recommendations
The FDA provides guidelines on seafood consumption during pregnancy. They recommend pregnant women eat at least 8 to 12 ounces of a variety of fish per week.
Masago can be included within these recommended amounts. The FDA lists capelin roe as a “best choice” for pregnancy because it is low in mercury.
Allergy Risks
Those with known allergies to fish, seafood, or fish roe should avoid masago. An allergic reaction could occur.
For those without known allergies, trying a small amount of masago first is advisable. Discontinue use if any hypersensitivity or allergic symptoms develop.
Potential Benefits of Eating Masago When Pregnant
Here are some of the top benefits associated with eating masago in moderation during pregnancy:
– Provides omega-3 fatty acids DHA and EPA which support fetal brain and eye development.
– Low mercury risks compared to many other seafood sources. Mercury overexposure can harm fetal neurological development.
– Nutrient-dense source of vitamins and minerals like selenium, choline, and vitamin B12.
– Lean source of protein needed for increased maternal and fetal needs during pregnancy. The protein in masago also contains all essential amino acids.
– Small serving provides crunchy, salty addition to meals without much caloric impact.
– Offers an additional way to meet the FDA’s recommended seafood intake of 8-12 ounces per week during pregnancy.
– Can help vary dietary protein sources during pregnancy.
Recommended Intake
Most experts consider masago to be safe in moderation during pregnancy. The following recommendations can help minimize any potential risks:
– Eat no more than 2 to 3 servings of masago per week. A serving is around 1 tablespoon.
– Avoid eating daily or in large amounts. Restrict total intake to 2 to 3 ounces per week.
– Choose masago from reputable sushi suppliers and restaurants.
– Ensure proper storage and handling to avoid bacterial growth. Keep refrigerated until use.
– Masago is often served on sushi rolls containing additional raw seafood. Opt for vegetarian sushi or rolls with cooked ingredients like shrimp or crab sticks.
– Those with fish allergies or seafood hypersensitivities should avoid masago.
Risks and Side Effects
While moderate intake is considered safe for most, eating masago does come with some potential risks and side effects:
Mercury Poisoning
Excessive intake could lead to mercury buildup in maternal and fetal tissues. Mercury overexposure is linked to impaired neurological development and issues with cognition, memory, motor function, attention, and visual spatial skills in exposed children. Consuming a variety of low mercury seafood like masago can minimize this risk.
Allergic Reactions
Those with known allergies to fish, seafood, and fish roe should avoid masago due to risks of a hypersensitivity reaction. Symptoms like hives, swelling, vomiting, chest tightness, trouble breathing, and anaphylaxis can occur.
Gastrointestinal Symptoms
Overeating masago or eating poor quality masago could potentially lead to nausea, vomiting, diarrhea, and abdominal cramping. These symptoms may also indicate spoilage or foodborne illness if masago is contaminated with bacteria or microbial toxins.
Nutritional Imbalances
Eating very high amounts could theoretically lead to excess intake of omega-3s, vitamin A, sodium, cholesterol, and other nutrients. This could potentially lead to risks like blood thinning or liver damage in extreme cases. Variety and moderation are key to maintaining nutritional balance.
Foodborne Illness
Consuming poor quality, old, or contaminated masago could potentially expose pregnant women to bacteria like Listeria, Salmonella, Vibrio, or Clostridium botulinum. This could increase risks of complications like preterm delivery, miscarriage, or stillbirth. Properly handled, fresh masago from reputable retailers has minimal risks.
Tips for Safely Eating Masago When Pregnant
Here are some tips for safely incorporating masago into your diet during pregnancy:
– Stick to 2 to 3 servings of masago per week and limit total weekly intake to 2-3 ounces. This provides benefits while minimizing risks.
– Read labels carefully and check ingredient lists for potential allergens or hidden risks.
– Purchase masago from reputable seafood suppliers and sushi restaurants that follow proper food safety practices.
– Look for brands that treat masago with heat or radiation to kill pathogens. Refrigerated products are also less risky.
– Cook sushi rolls containing masago to at least 145°F internal temperature to reduce bacteria risks.
– Opt for vegetarian sushi rolls or those with lower mercury cooked seafood like shrimp or crab.
– Don’t eat sushi from self-service bars or buffets. The time out puts seafood at risk for bacterial growth.
– Practice proper storage and handling. Keep masago refrigerated until ready to eat or cook.
– Monitor for symptoms of foodborne illness or allergic reaction when first trying masago or a new brand. Discontinue use if these occur.
Frequently Asked Questions
Here are answers to some commonly asked questions about eating masago during pregnancy:
Can you get mercury poisoning from masago?
It is unlikely you will get mercury poisoning from eating masago in moderation during pregnancy. The capelin fish that masago comes from stores minimal amounts of mercury in its muscles, not the roe. Limiting intake to recommended amounts keeps mercury exposure low.
Is masago high in cholesterol?
Masago does contain a moderately high amount of cholesterol. A 1 tablespoon serving has around 14% of the daily value. But eaten in moderation as part of an overall healthy diet, masago is unlikely to have a significant impact on blood cholesterol levels. Those with high cholesterol should be more cautious.
Can you refrigerate masago?
Yes, masago should always be refrigerated for food safety and to maintain quality. Keep masago stored in an airtight container in the refrigerator at 40°F or below. Properly stored, it will maintain best quality for 7-10 days. Do not freeze masago as this alters the delicate texture.
Is masago safe to eat when pregnant if cooked?
Yes, thorough cooking helps reduce the risks associated with eating masago while pregnant. Cooking fish and seafood like masago to an internal temperature of at least 145°F kills potentially harmful bacteria like Listeria and Salmonella. Cooked sushi containing masago is safer than raw sushi.
Can you get parasites from masago?
It is highly unlikely. The curing, seasoning, and preparation process of masago essentially eliminates any parasite risks. The biggest risks with raw masago come from potential bacterial contamination during handling and storage. Proper food safety practices minimize these risks.
The Bottom Line
Masago can be part of a healthy pregnancy diet when consumed in moderation. The biggest risks come from mercury exposure and foodborne illnesses. But the FDA considers masago a “best choice” fish roe for pregnancy due to its low mercury levels. following the recommended intake limits, buying high-quality products from reputable sellers, and proper handling and cooking can minimize potential masago risks.
Incorporating some masago into your meals a few times per week offers nutritional variety. The omega-3s, protein, nutrients, and crunch of masago can be an appetizing addition to the prenatal diet. As with any food, be cautious with allergies and sensitivities. But for most pregnant women, some masago in moderation can be safely enjoyed.
