Rainbow Smelt · Osmerus mordax
Fish, smelt, rainbow, raw
Nutrition facts per 100 g · edible portion
Aquatic Foods2 forms & preparations
Dietary labels are inferred automatically from Fish, smelt, rainbow, raw'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 49/100
How many beneficial nutrients Fish, smelt, rainbow, raw 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, raw come from — the split across carbs, fat & protein.
24% from fat
-
Carbs 0%0.0 g per serving
-
Fat 24%2.4 g per serving
-
Protein 76%17.6 g per serving
What Fish, smelt, rainbow, raw 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 | |
| Total Sugars | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 2.4 g | |
| Saturated Fat | 0.5 g | |
| Monounsaturated Fat | 0.6 g | — |
| Polyunsaturated Fat | 0.9 g | — |
| Omega-3 Fatty Acids | 49.0 mg | — |
| Omega-6 Fatty Acids | 45.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 2.0 mg | — |
| Myristic Acid | 78.0 mg | — |
| Palmitic Acid | 328.0 mg | — |
| Stearic Acid | 41.0 mg | — |
| Palmitoleic Acid | 199.0 mg | — |
| Oleic Acid | 407.0 mg | — |
| Gadoleic Acid | 28.0 mg | — |
| Erucic Acid | 1.0 mg | — |
| Linoleic Acid | 45.0 mg | — |
| Arachidonic Acid | 55.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 275.0 mg | — |
| Docosahexaenoic Acid (DHA) | 418.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 17.6 g | |
| Histidine | 519.0 mg | — |
| Isoleucine | 812.0 mg | — |
| Leucine | 1,433.0 mg | — |
| Lysine | 1,619.0 mg | — |
| Methionine | 522.0 mg | — |
| Phenylalanine | 688.0 mg | — |
| Threonine | 773.0 mg | — |
| Tryptophan | 197.0 mg | — |
| Valine | 908.0 mg | — |
| Alanine | 1,066.0 mg | — |
| Arginine | 1,055.0 mg | — |
| Aspartic Acid | 1,805.0 mg | — |
| Cystine | 189.0 mg | — |
| Glutamic Acid | 2,632.0 mg | — |
| Glycine | 846.0 mg | — |
| Proline | 623.0 mg | — |
| Serine | 719.0 mg | — |
| Tyrosine | 595.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 15.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 0.8 mcg | |
| Vitamin E | 0.5 mg | |
| Vitamin K | 0.1 mcg | |
| Thiamin (B1) | 0.0 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 1.5 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 4.0 mcg | |
| Vitamin B12 | 3.4 mcg | |
| Pantothenic Acid (B5) | 0.6 mg | |
| Choline | 65.0 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 60.0 mg | |
| Iron | 0.9 mg | |
| Magnesium | 30.0 mg | |
| Phosphorus | 230.0 mg | |
| Potassium | 290.0 mg | |
| Sodium | 60.0 mg | |
| Zinc | 1.7 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.7 mg | |
| Selenium | 36.5 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 70.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.4 g | — |
About Fish, smelt, rainbow, raw
Smelt are small, slender silvery fish, usually no longer than a finger, that run in huge numbers and are traditionally eaten whole. Because they are so small, the bones soften with cooking and are eaten along with the flesh, which gives smelt a nutritional advantage over filleted fish.
Rainbow smelt provide about 97 calories per 100 grams raw, with roughly 18 grams of protein and a little under 3 grams of fat that includes some omega-3s. Eaten whole, bones and all, they are also a useful source of calcium, and they supply vitamin B12 and selenium. Their small size and short lifespan keep them low in mercury.
Smelt are classically dredged in seasoned flour and fried until crisp, then eaten by the handful with a squeeze of lemon — a popular dish around the Great Lakes and in many coastal cuisines. They can also be grilled or pan-fried, and their delicate, slightly cucumber-like flavor needs little embellishment.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Fish, smelt, rainbow, raw?
There are 97 calories in 100 g of Fish, smelt, rainbow, raw, or about 82 calories in 3 oz (85 g).
How much protein is in Fish, smelt, rainbow, raw?
Fish, smelt, rainbow, raw contains 17.6 g of protein per 100 g.
How many carbs are in Fish, smelt, rainbow, raw?
Fish, smelt, rainbow, raw has 0.0 g of carbohydrates per 100 g.
How much fat is in Fish, smelt, rainbow, raw?
Fish, smelt, rainbow, raw provides 2.4 g of total fat per 100 g.
What is Fish, smelt, rainbow, raw a good source of?
Fish, smelt, rainbow, raw is an excellent source of Vitamin B12 (143% DV), Selenium (66% DV), Protein (35% DV) and Manganese (30% DV) and a good source of Phosphorus, Zinc, Copper, Pantothenic Acid (B5) and Choline (per 100 g). Daily Values are based on a 2,000-calorie diet.
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