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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, small whole fish are highly nutritious. They are rich in omega-3 fatty acids (EPA and DHA) for heart and brain health, and because they are low on the food chain, they typically contain much lower levels of mercury compared to larger predatory fish.
A 100g serving of small whole fish provides approximately 208 calories and 24.6g of high-quality protein. They contain 0g of carbohydrates and about 11.5g of healthy fats, making them a nutrient-dense protein source.
Yes, the bones in small fish like sardines, anchovies, or smelts are soft and safe to eat, especially when cooked or canned. Consuming the bones provides a significant amount of calcium, vitamin D, and phosphorus, which are vital for bone health.
Small whole fish are excellent for the ketogenic diet because they contain zero carbohydrates and are high in both protein and healthy fats. Their high omega-3 content also helps manage inflammation, which is a common goal for keto practitioners.
For very small fish like whitebait, they are usually eaten entirely whole. For slightly larger varieties like sardines or smelts, you can choose to remove the innards by making a small slit in the belly, though many traditional preparations cook them whole to preserve flavor.
They are best when grilled, pan-fried, or roasted. A popular method is to lightly coat them in flour and fry them until crispy, or simply toss them in olive oil and lemon juice before grilling for 2-3 minutes per side.
They generally have a rich, savory, and 'oceanic' flavor. Oily varieties like sardines have a bolder taste, while others like smelts are milder and slightly sweet. Their flavor is often balanced by acidic pairings like lemon, vinegar, or capers.
small whole fish is a versatile ingredient found in cuisines around the world. With 208 calories per 100g and 24.6 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the protein category with complete nutrition information.
View all protein →Discover 1 recipes featuring small whole fish with step-by-step instructions.
Browse recipes →Fresh small fish are highly perishable and should be stored on a bed of ice in the coldest part of the refrigerator. They should ideally be consumed within 24 to 48 hours of purchase. For longer storage, they can be frozen for up to 3 months.
Look for bright, clear, and bulging eyes rather than cloudy ones. The skin should be shiny and metallic, the flesh should feel firm to the touch, and the fish should have a fresh, salty smell like the sea rather than a strong 'fishy' odor.
In their natural state, small whole fish are 100% gluten-free. However, be careful with restaurant preparations or canned versions, as they may be dusted in wheat flour before frying or packed in sauces that contain gluten-based thickeners.