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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, rainbow smelt is a highly nutritious seafood choice. It is a rich source of omega-3 fatty acids (EPA and DHA) for heart health, and provides essential nutrients like Vitamin D, calcium, and Vitamin B12 for bone and nerve health.
A 100g serving of raw rainbow smelt contains approximately 97 calories and 17.63g of protein. It is a lean protein source with only 2.42g of fat and zero carbohydrates.
Yes, rainbow smelt is excellent for weight loss because it is low in calories but high in protein. The high protein content helps promote satiety, which can reduce overall calorie intake throughout the day.
Rainbow smelt is perfectly suited for a keto or low-carb diet as it contains 0g of carbohydrates. It provides high-quality protein and healthy fats without interfering with ketosis.
Yes, rainbow smelt are typically small enough to be eaten whole, including the bones. Consuming the bones provides a significant boost of dietary calcium and phosphorus, which are vital for bone density.
The most common preparation is pan-frying or deep-frying them until crispy, often with a light coating of seasoned flour. They can also be grilled, baked, or even pickled, and they cook very quickly due to their small size.
Rainbow smelt has a mild, delicate, and slightly sweet flavor. A unique characteristic of very fresh smelt is that they often have a distinct aroma similar to freshly sliced cucumbers.
raw rainbow smelt is a versatile ingredient found in cuisines around the world. With 97 calories per 100g and 17.63 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the seafood category with complete nutrition information.
View all seafood →Discover 0 recipes featuring raw rainbow smelt with step-by-step instructions.
Browse recipes →Fresh smelt should be stored in the coldest part of your refrigerator, ideally on a bed of ice, and consumed within 1 to 2 days. For longer storage, they can be frozen in airtight containers for up to 4 months.
Look for fish with clear, bulging eyes and firm, shiny skin. Fresh smelt should smell clean or like cucumbers; avoid any fish that smells overly 'fishy' or has a slimy texture.
In its raw form, rainbow smelt is naturally gluten-free. However, because they are traditionally prepared breaded or floured and fried, you must use gluten-free flour substitutes if you have a gluten sensitivity.