Fish, smelt, rainbow, raw
FDC 175146oz (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 80 · +5 vs Fish & seafood medianRaw rainbow smelt scores 80 of 100, a Strong result and 20th of 60 in Fish & seafood, with protein at 35% DV the standout figure.
Smelt are small enough to be cooked and eaten whole, usually dredged and pan-fried or deep-fried until the bones soften, a common preparation for fish this size. A three-ounce (85 g) serving is typical for a plate of fried smelt, though anyone who prefers to remove bones and skin before eating should expect a somewhat different final nutrient count than the raw figures here.
See how this score is calculated, build a plate around fish, smelt, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 97 kcal | 5% |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.45 g | 2% |
| Cholesterol | 70 mg | 23% |
| Sodium | 60 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 18 g | 35% |
| Potassium | 290 mg | 6% |
| Calcium | 60 mg | 5% |
| Iron | 0.9 mg | 5% |
| Magnesium | 30 mg | 7% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 15 µg | 2% |
| Vitamin E | 0.5 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 82 kcal | 4% |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.38 g | 2% |
| Cholesterol | 60 mg | 20% |
| Sodium | 51 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 15 g | 30% |
| Potassium | 247 mg | 5% |
| Calcium | 51 mg | 4% |
| Iron | 0.77 mg | 4% |
| Magnesium | 26 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 13 µg | 1% |
| Vitamin E | 0.43 mg | 3% |
Source: USDA FoodData Central · Public domain
FDC 175146Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fish & seafood median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Fish, lingcod, rawDensity 81 vs 80Fish, anchovy, european, rawDensity 82 vs 80Crustaceans, shrimp, cookedDensity 83 vs 80Original analysis by NutriVerdict
In the kitchen and how to use it
Rainbow smelt are tiny, silvery fish usually cooked and eaten whole, bones, tail, and all, since their bones soften enough with quick frying or breading that they do not need to be removed. The classic preparation is a light dredge in flour or cornmeal followed by a hot pan-fry or deep-fry until crisp, served with lemon and tartar sauce as a casual seafood plate; smelt are also pickled in vinegar brine or smoked in some regional traditions. Their delicate, slightly sweet flavor and small size make them a quick-cooking option, usually done in just a couple of minutes per side, and they show up on ice-fishing menus and fish fries across the Great Lakes region.
Buy smelt as fresh as possible, they are highly perishable, with clear eyes and a clean ocean smell, and keep them on ice or refrigerated, cooking within a day or two of purchase; they also freeze well for longer storage. An ounce (28 g) has just 97 calories and 2.42 g of fat, with 17.6 g of protein, 35% of the daily value, per that portion, making a fried smelt plate a lean, high-protein alternative to heavier breaded fish fillets, especially when pan-fried in a thin coating rather than deep-fried in a heavy batter.
Frequently asked questions about fish, smelt
Do you eat the bones in smelt?
Yes, smelt bones soften enough with frying or breading that the whole fish, including tail and bones, is typically eaten.
How many calories are in raw smelt?
An ounce (28 g) of raw rainbow smelt has 97 calories and 17.6 g of protein.
How is smelt traditionally cooked?
It is most often dredged in flour or cornmeal and pan-fried or deep-fried until crisp, served with lemon.