1 serving (50 grams) contains 105 calories, 12.0 grams of protein, 5.8 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
496.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.2 g | 34% | |
| Saturated Fat | 8.3 g | 41% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 165.6 mg | 55% | |
| Sodium | 946.4 mg | 41% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 56.8 g | 113% | |
| Vitamin D | 473.2 mcg | 2366% | |
| Calcium | 709.8 mg | 54% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 709.8 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 Sprats
Sprats are small, oily forage fish commonly found in the Baltic and North Seas. Popular in European, Mediterranean, and Baltic cuisines, these fish are often smoked, canned, or prepared fresh in various dishes. Nutritionally, sprats are highly regarded for their dense nutrient profile. They are a rich source of high-quality protein (24g per 100g), healthy fats (11.5g per 100g), and essential vitamins and minerals such as calcium (300mg), iron (2.9mg), and vitamin D (200 IU per 100g). They are low in carbohydrates and provide a concentrated source of omega-3 fatty acids, making them a heart-healthy dietary inclusion. With 210 calories per 100g serving, sprats are a nutrient-dense food that supports energy and overall well-being.
Health Benefits
- Supports bone health due to high calcium content (300mg per 100g).
- Promotes heart health with omega-3 fatty acids and vitamin D (200 IU per 100g).
- Aids in muscle repair and growth with 24g of protein per 100g.
- Enhances oxygen transport in the body from the iron content (2.9mg per 100g).
- Boosts immune system functionality with vitamin D present in significant amounts.
Dietary Considerations
Selection and Storage
Store fresh sprats in the refrigerator at 0-4°C and consume within 2-3 days. For longer storage, freeze them in an airtight container for up to 3 months.
Common Questions About Sprats Nutrition
Are sprats high in protein?
Yes, sprats are an excellent source of protein, containing approximately 24 grams of protein per 100 grams. This makes them a great choice for individuals looking to increase their protein intake, especially in a low-carb or high-protein diet.
Can I eat sprats on a keto diet?
Absolutely! Sprats are ideal for a keto diet as they contain zero carbs and provide 11.5 grams of healthy fats per 100 grams. Their high fat content and lack of carbohydrates make them highly compatible with ketogenic dietary requirements.
What are the health benefits of eating sprats?
Sprats are rich in omega-3 fatty acids, which support heart health and brain function. They are also high in essential nutrients like vitamin D and B vitamins, aiding in bone strength and energy metabolism. However, they contain 400 mg of sodium per 100 grams, so individuals monitoring sodium intake should consume them in moderation.
What is the recommended portion size for sprats?
A typical portion size for sprats is about 75-100 grams, which provides a balanced amount of protein (18-24 grams) and fats for most dietary needs. Due to their high sodium content, eating moderate portions is advisable.
How do sprats compare to sardines in nutrition and taste?
Sprats and sardines are nutritionally similar, both being high in protein and omega-3 fatty acids. However, sprats tend to have a stronger, richer flavor and are slightly smaller in size. Sardines may have slightly lower sodium levels, making them a better option for low-sodium diets.
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.
