1 serving (100 grams) contains 97 calories, 17.6 grams of protein, 2.4 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
231.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.7 g | 7% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 166.7 mg | 55% | |
| Sodium | 142.9 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 41.9 g | 83% | |
| Vitamin D | 476.2 mcg | 2381% | |
| Calcium | 142.9 mg | 10% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 714.3 mg | 15% | |
* 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
Source of Calories
About Smelt
Smelt is a small, silvery fish found in cold waters of the Northern Hemisphere and commonly enjoyed in North American, European, and Asian cuisines. Often pan-fried or baked, smelt has a delicate texture and is consumed whole due to its small size. It is nutritionally dense, offering a low-calorie protein source with 97 calories, 17.6g of protein, and just 2.4g of fat per 100g serving. Smelt is an excellent source of Vitamin D (200 IU per 100g), calcium, and iron, while being naturally carbohydrate-free. Its nutrient profile makes it a valuable addition to a balanced diet, particularly for those seeking low-fat, protein-rich foods.
Health Benefits
- High in protein (17.6g per 100g), supporting muscle growth and repair.
- Rich in Vitamin D (200 IU per 100g), enhancing calcium absorption and bone health.
- Provides iron (1.1mg per 100g), essential for oxygen transport in the body.
Dietary Considerations
Selection and Storage
Smelt should be refrigerated immediately and consumed within 1-2 days for optimal freshness. Freeze for longer storage, ensuring it is cleaned and sealed in an airtight bag.
Common Questions About Smelt Nutrition
Is smelt high in protein?
Yes, smelt is high in protein, providing 17.6 grams per 100-gram serving. This makes it a great option for those looking to increase their protein intake while consuming low-fat and low-calorie foods.
Can I eat smelt on a keto diet?
Absolutely, smelt is ideal for a keto diet as it contains 0 grams of carbohydrates, making it a low-carb food that fits perfectly within ketogenic macronutrient guidelines.
What are the health benefits of eating smelt?
Smelt offers multiple health benefits: it is rich in protein for muscle repair and maintenance, low in calories for weight management, and contains omega-3 fatty acids that support heart health. Additionally, its low sodium content (60 mg per 100 grams) makes it suitable for people monitoring their sodium intake.
What is the recommended serving size for smelt?
A typical serving size for smelt is around 100 grams, which provides 97 calories, 17.6 grams of protein, 2.4 grams of fat, and no carbs. This serving size is ideal for balancing its nutrient content with other components of a meal.
How does smelt compare to sardines or anchovies?
Smelt has a milder flavor compared to sardines or anchovies and contains fewer calories per serving (97 vs. ~200 for sardines). Smelt provides similar protein levels but is much lower in sodium compared to anchovies, making it a better option for those keeping an eye on salt intake.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
