Though a luxurious seafood delicacy, caviar is renowned for offering several health benefits. One ounce or 28 grams of caviar is rich in protein, vitamin B12, selenium, iron and sodium. Vitamin B12 is essential, but your body cannot produce it. It helps with the normal function of your nervous system, the formation of red blood cells and the creation of DNA. Other than the vitamins A, D and E, caviar is an excellent source of omega-3 fatty acids.