Rainbow smelt (cooked, dry heat) nutrition facts
Per 3 oz Β· 85 g
of a 2,000 cal day
- Protein19g77% of calories
- Carbs0g0% of calories
- Fat2.6g23% of calories
- β Protein-dense
- β Keto-friendly
- β Low fat
- β Low saturated fat
- β Low sodium
At a glance
One serving of Rainbow smelt (cooked, dry heat) (3 oz, 85 g) has 105 calories, with 19 g of protein, 0 g of carbohydrates and 2.6 g of fat. Most of its energy comes from protein (77% of calories). It is high in protein (38% DV), Vitamin B12 (141% DV) and phosphorus (36% DV). Keep an eye on cholesterol, which provides 26% of the daily value.
High in
20%+ of the daily value
- Protein38%
- Vitamin B12141%
- Phosphorus36%
- Manganese33%
- Selenium72%
Good source of
10β19% of the daily value
- Riboflavin (B2)10%
- Vitamin B611%
- Pantothenic acid13%
- Iron12%
- Zinc16%
- Copper17%
Watch
20%+ of the daily value
- Cholesterol26%
Vitamins & minerals
Amounts for 3 oz (85 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 14 ΞΌg | 2% |
| Vitamin C | 0 mg | 0% |
| Thiamine | 0 mg | 1% |
| Riboflavin (B2) | 0.1 mg | 10% |
| Niacin | 2 mg | 9% |
| Vitamin B6 | 0.1 mg | 11% |
| Folate (B9) | 4 ΞΌg | 1% |
| Vitamin B12 | 3 ΞΌg | 141% |
| Pantothenic acid | 1 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 65 mg | 7% |
| Iron | 1 mg | 12% |
| Potassium | 316 mg | 7% |
| Magnesium | 32 mg | 8% |
| Phosphorus | 251 mg | 36% |
| Zinc | 2 mg | 16% |
| Copper | 0.2 mg | 17% |
| Manganese | 1 mg | 33% |
| Selenium | 40 ΞΌg | 72% |
Full breakdown Β· 26 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | β |
| Arginine | 1 g | β |
| Aspartic acid | 2 g | β |
| Cystine | 0.2 g | β |
| Docosahexaenoic Acid (DHA) | 0.5 g | β |
| Docosapentaenoic Acid (DPA) | 0 g | β |
| Eicosapentaenoic Acid (EPA) | 0.3 g | β |
| Glutamic acid | 3 g | β |
| Glycine | 1 g | β |
| Histidine | 1 g | β |
| Isoleucine | 1 g | β |
| Leucine | 2 g | β |
| Lysine | 2 g | β |
| Methionine | 1 g | β |
| Monounsaturated fats | 1 g | β |
| Phenylalanine | 1 g | β |
| Polyunsaturated fats | 1 g | β |
| Proline | 1 g | β |
| Retinol | 14 ΞΌg | β |
| Serine | 1 g | β |
| Threonine | 1 g | β |
| Total omega 3 | 1 g | β |
| Total omega 6 | 0 g | β |
| Tryptophan | 0.2 g | β |
| Tyrosine | 1 g | β |
| Valine | 1 g | β |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
- 83 calRainbow smelt (raw)3 ozβ22 cal
- 90 calOmstead Freshwater Cleaned Smelt12 piecesβ15 cal
- 70 calGreat Value Wild Caught Smelt3 ozβ35 cal
- 100 calPurepac Cleaned Lake Smelt, Wild CaughtΒΌ packageβ5 cal
- 100 calPescatore Seafood Wild Caught Silverside Smelt3 ΒΉΒ³βββ ozβ5 cal
- 100 calPacific Smelt4 ozβ5 cal
Burning 105 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 20minWalking (3.5 mph)
- 13minCycling (moderate)
- 9minRunning (6 mph)
- 15minSwimming laps
Common questions
How many calories are in Rainbow smelt (cooked, dry heat)?
One serving of Rainbow smelt (cooked, dry heat) (3 oz) has 105 calories, which works out to 124 calories per 100 g. That is about 5.3% of a 2,000-calorie day.
Is Rainbow smelt (cooked, dry heat) high in protein?
Yes. It has 19 g of protein per serving, and 77% of its calories come from protein (18 g of protein per 100 calories).
Is Rainbow smelt (cooked, dry heat) keto-friendly?
It can fit a ketogenic diet: 0 g of net carbs per serving, with carbs making up 0% of calories.
How much sodium is in Rainbow smelt (cooked, dry heat)?
66 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
