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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, cooked rainbow smelt is highly nutritious. It is a lean source of high-quality protein and rich in heart-healthy omega-3 fatty acids, Vitamin D, and essential minerals like selenium and phosphorus.
A 100g serving of cooked rainbow smelt provides approximately 22.6 grams of protein. This makes it an excellent choice for muscle repair and maintaining satiety while remaining relatively low in calories.
Yes, cooked rainbow smelt is very keto-friendly as it contains 0g of carbohydrates per 100g. It provides healthy fats and high protein, making it ideal for low-carb and ketogenic diets, provided it is not breaded.
Yes, rainbow smelt are often eaten whole, including the bones, which become soft and edible after cooking. Consuming the bones significantly increases your intake of calcium and Vitamin D, which are vital for bone density.
Rainbow smelt has a mild, slightly sweet flavor with a delicate texture. It is unique for its fresh scent, which many compare to sliced cucumbers, and it lacks the heavy 'fishy' taste found in oilier species.
Cooked rainbow smelt should be stored in an airtight container in the refrigerator and consumed within 2 to 3 days. For longer storage, you can freeze it for up to 2 months, though the texture may become slightly softer upon thawing.
Naturally, cooked rainbow smelt is gluten-free. However, because it is frequently prepared breaded or fried, you must ensure gluten-free flour or coatings are used if you have a gluten sensitivity or celiac disease.
cooked rainbow smelt is a versatile ingredient found in cuisines around the world. With 124 calories per 100g and 22.6 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the seafood category with complete nutrition information.
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Browse recipes →No, rainbow smelt are generally low in mercury because they are small fish lower on the food chain. This makes them a safer seafood choice for regular consumption, including for pregnant women, compared to larger predatory fish.
Rainbow smelt are most commonly pan-fried, deep-fried, or baked until crispy. Because they are small, they cook very quickly—usually in just 2 to 4 minutes—and are often served as a snack or appetizer.
Yes, it is excellent for heart health due to its concentration of omega-3 fatty acids (EPA and DHA). These fats help reduce inflammation, lower blood pressure, and support overall cardiovascular and brain function.