Fried smelt

Seafood

Item Rating: 66/100

1 serving (85 grams) contains 200 calories, 15.0 grams of protein, 12.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (236.1g)

Calories		555.6
% Daily Value*
Total Fat		33.3 g	42%
	Saturated Fat	5.6 g	28%
	Polyunsaturated Fat	0 g
Cholesterol		138.9 mg	46%
Sodium		833.3 mg	36%
Total Carbohydrates		27.8 g	10%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		41.7 g	83%
Vitamin D		277.8 mcg	1389%
Calcium		138.9 mg	10%
Iron		2.8 mg	15%
Potassium		555.6 mg	11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 299 cal (51.9%)

Protein: 166 cal (28.9%)

Carbs: 111 cal (19.2%)

About Fried smelt

Fried smelt is a dish made by lightly battering and frying small, silvery fish called smelt, often consumed whole due to their soft, edible bones. Originating in northern regions like Scandinavia and popular in coastal cuisines such as the Mediterranean and Pacific Northwest, smelt is valued for its delicate flavor and crisp texture when fried. Nutritionally, smelt is a rich source of high-quality protein, omega-3 fatty acids, and essential vitamins and minerals like vitamin B12, selenium, and phosphorus. One 3-ounce serving (85g) of smelt provides approximately 15 grams of protein, 2.4 grams of omega-3s, and a significant portion of the daily recommended intake for vitamin B12. Fried smelt, while more calorie-dense than baked or grilled options, retains the fish's nutritional benefits, making it a nutrient-rich option when consumed in moderation alongside a balanced diet.

Health Benefits

• High-quality protein in smelt aids muscle repair and maintenance, offering around 15 grams per 3-ounce serving.
• Rich in omega-3 fatty acids, smelt supports heart health and brain function, with approximately 2.4 grams per serving.
• Contains vitamin B12, crucial for red blood cell production and energy metabolism, providing over 100% of the daily recommended intake.
• Selenium, an antioxidant found in smelt, helps protect cells from oxidative stress and supports thyroid health.
• Phosphorus, essential for strong bones and teeth, is abundantly present in smelt.

Dietary Considerations

Allergens: Contains Fish, Gluten (if fried with wheat-based batter)

Suitable for: Pescatarian, low-carb diets (with minimal batter), high-protein diets

Not suitable for: Vegetarian, vegan, gluten-free (unless prepared with a gluten-free batter)

Selection and Storage

Store fresh smelt in the refrigerator and consume within 1-2 days for optimal freshness. When frozen, smelt can last 2-3 months; thaw in the refrigerator before cooking.

Common Questions About Fried smelt Nutrition

Is fried smelt high in protein?

Fried smelt is a good source of protein, providing approximately 20 grams of protein per 3-ounce serving, depending on the preparation. Protein is essential for muscle repair and maintenance, making fried smelt a nutritious option for protein-focused diets.

Can I eat fried smelt on a keto diet?

Fried smelt can be keto-friendly if prepared with low-carb ingredients such as almond flour or coconut flour for breading. However, traditional frying methods that use wheat flour or breadcrumbs may add too many carbs, which could interfere with ketosis.

What are the health benefits or concerns of eating fried smelt?

Smelt is rich in omega-3 fatty acids, which support heart and brain health, as well as providing essential nutrients like vitamin B12 and selenium. However, frying can add significant calories and unhealthy fats, potentially diminishing its health benefits if consumed frequently or in large amounts.

What is the recommended portion size for fried smelt?

A typical serving size of fried smelt is about 3-4 ounces, which is roughly 6-8 small fish. This portion provides a balanced amount of protein and essential nutrients without excessive calories, especially when paired with a healthy side like steamed vegetables.

How does fried smelt compare to other fried fish?

Fried smelt tends to have a lighter, more delicate flavor compared to larger fish like cod or tilapia, and its thin bones are edible when fried, making it unique. However, the calorie and fat content are comparable to other fried fish, especially if breaded and cooked in oil.

Data Sources & Scientific References