Rainbow Smelt · Osmerus mordax
Fish, smelt, rainbow, cooked, dry heat
Nutrition facts per 100 g · edible portion
Aquatic Foods2 forms & preparations
Dietary labels are inferred automatically from Fish, smelt, rainbow, cooked, dry heat's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Very good nutrient density 48/100
How many beneficial nutrients Fish, smelt, rainbow, cooked, dry heat delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Fish, smelt, rainbow, cooked, dry heat come from — the split across carbs, fat & protein.
24% from fat
-
Carbs 0%0.0 g per serving
-
Fat 24%3.1 g per serving
-
Protein 76%22.6 g per serving
What Fish, smelt, rainbow, cooked, dry heat is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 0.0 g | |
| Dietary Fiber | 0.0 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 3.1 g | |
| Saturated Fat | 0.6 g | |
| Monounsaturated Fat | 0.8 g | — |
| Polyunsaturated Fat | 1.1 g | — |
| Omega-3 Fatty Acids | 63.0 mg | — |
| Omega-6 Fatty Acids | 58.0 mg | — |
| Lauric Acid | 3.0 mg | — |
| Myristic Acid | 100.0 mg | — |
| Palmitic Acid | 421.0 mg | — |
| Stearic Acid | 53.0 mg | — |
| Palmitoleic Acid | 255.0 mg | — |
| Oleic Acid | 522.0 mg | — |
| Gadoleic Acid | 36.0 mg | — |
| Erucic Acid | 1.0 mg | — |
| Linoleic Acid | 58.0 mg | — |
| Arachidonic Acid | 71.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 353.0 mg | — |
| Docosahexaenoic Acid (DHA) | 536.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 22.6 g | |
| Histidine | 665.0 mg | — |
| Isoleucine | 1,041.0 mg | — |
| Leucine | 1,837.0 mg | — |
| Lysine | 2,076.0 mg | — |
| Methionine | 669.0 mg | — |
| Phenylalanine | 882.0 mg | — |
| Threonine | 991.0 mg | — |
| Tryptophan | 253.0 mg | — |
| Valine | 1,164.0 mg | — |
| Alanine | 1,367.0 mg | — |
| Arginine | 1,352.0 mg | — |
| Aspartic Acid | 2,314.0 mg | — |
| Cystine | 242.0 mg | — |
| Glutamic Acid | 3,374.0 mg | — |
| Glycine | 1,085.0 mg | — |
| Proline | 799.0 mg | — |
| Serine | 922.0 mg | — |
| Tyrosine | 763.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 17.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | ~ | — |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.0 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 1.8 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 5.0 mcg | |
| Vitamin B12 | 4.0 mcg | |
| Pantothenic Acid (B5) | 0.7 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 77.0 mg | |
| Iron | 1.2 mg | |
| Magnesium | 38.0 mg | |
| Phosphorus | 295.0 mg | |
| Potassium | 372.0 mg | |
| Sodium | 77.0 mg | |
| Zinc | 2.1 mg | |
| Copper | 0.2 mg | |
| Manganese | 0.9 mg | |
| Selenium | 46.8 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 90.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 1.8 g | — |
About Fish, smelt, rainbow, cooked, dry heat
The rainbow smelt (Osmerus mordax) is a small, slender, silvery fish found in the cold coastal waters and lakes of North America, named for the iridescent sheen along its sides. A schooling fish that runs upstream to spawn in spring, it has long been a favorite catch, netted in great numbers during seasonal runs and celebrated at community smelt fries. Its flesh is delicate, mild, and slightly sweet with a soft texture, and because the fish is so small it is typically eaten whole, bones and all, after a quick cleaning.
Rainbow smelt is a nutritious, lean source of protein rich in omega-3 fats, calcium from the edible bones, vitamin B12, and other minerals. It is most often dredged in seasoned flour or cornmeal and pan-fried or deep-fried until crisp and golden, eaten like fries with a squeeze of lemon. Its small size makes it quick to cook through. Choose fresh smelt with a clean, sea-fresh smell and bright, firm bodies, and keep them well chilled on ice, cooking them within a day or freezing promptly.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Fish, smelt, rainbow, cooked, dry heat?
There are 124 calories in 100 g of Fish, smelt, rainbow, cooked, dry heat, or about 105 calories in 3 oz (85 g).
How much protein is in Fish, smelt, rainbow, cooked, dry heat?
Fish, smelt, rainbow, cooked, dry heat contains 22.6 g of protein per 100 g.
How many carbs are in Fish, smelt, rainbow, cooked, dry heat?
Fish, smelt, rainbow, cooked, dry heat has 0.0 g of carbohydrates per 100 g.
How much fat is in Fish, smelt, rainbow, cooked, dry heat?
Fish, smelt, rainbow, cooked, dry heat provides 3.1 g of total fat per 100 g.
What is Fish, smelt, rainbow, cooked, dry heat a good source of?
Fish, smelt, rainbow, cooked, dry heat is an excellent source of Vitamin B12 (165% DV), Selenium (85% DV), Protein (45% DV), Manganese (39% DV), Phosphorus (24% DV) and Copper (20% DV) and a good source of Zinc, Pantothenic Acid (B5), Riboflavin (B2), Niacin (B3) and Vitamin B6 (per 100 g). Daily Values are based on a 2,000-calorie diet.
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