Fish (smelt, rainbow, raw) nutrition facts
Osmerus mordax (Mitchill)
100 grams of fish, smelt, rainbow, raw contain 97 calories, 18 g of protein, 0 g of carbohydrates and 2.4 g of fat. It is an excellent source of vitamin B12 (143% DV), selenium (66% DV), protein (35% DV) and manganese (30% DV). Most of its calories (76%) come from protein.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Vitamin B12143%
- Selenium66%
- Protein35%
- Manganese30%
- Phosphorus18%
- Zinc15%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0.8 µg | 4% |
| Vitamin A | 15 µg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin E | 0.5 mg | 3% |
| Vitamin K | 0.1 µg | 0% |
| Thiamin (B1) | 0.01 mg | 1% |
| Riboflavin (B2) | 0.12 mg | 9% |
| Niacin (B3) | 1.45 mg | 9% |
| Pantothenic acid (B5) | 0.64 mg | 13% |
| Vitamin B6 | 0.15 mg | 9% |
| Folate | 4 µg | 1% |
| Vitamin B12 | 3.44 µg | 143% |
| Choline | 65 mg | 12% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 60 mg | 5% |
| Iron | 0.9 mg | 5% |
| Potassium | 290 mg | 6% |
| Magnesium | 30 mg | 7% |
| Phosphorus | 230 mg | 18% |
| Zinc | 1.65 mg | 15% |
| Copper | 0.14 mg | 15% |
| Manganese | 0.7 mg | 30% |
| Selenium | 36.5 µg | 66% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.45 g | 2% |
| Monounsaturated fat | 0.64 g | - |
| Polyunsaturated fat | 0.89 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 78.8 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other finfish and shellfish products
| Per 100 g | Fish (smelt, rainbow, raw) | Category average | Difference |
|---|---|---|---|
| Calories | 97 | 134 | -28% |
| Protein | 17.6 g | 20.4 g | -14% |
| Total carbohydrate | 0 g | 1.29 g | -100% |
| Total fat | 2.42 g | 4.73 g | -49% |
| Dietary fiber | 0 g | 0.01 g | -100% |
| Total sugars | 0 g | 0.15 g | -100% |
| Sodium | 60 mg | 301 mg | -80% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 175146. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.