Rainbow Smelt Nutrition: A Protein-Packed, Low-Calorie Seafood Delight
Smelt Rainbow (Raw)
Smelt rainbow is a delicate, lean fish known for its high protein content and beneficial nutrient profile. A 100g serving of raw rainbow smelt provides approximately 97 kcal, making it a great choice for those seeking a low-calorie, high-protein option. With 17.63g of protein and only 2.42g of total fat, this fish is a good source of essential nutrients without excessive calories or unhealthy fats.
Nutritional Information:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 97 kcal |
| Protein | 17.63 g |
| Total Fat | 2.42 g |
| Saturated Fat | 0.452 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 60.0 mg |
| Iron | 0.9 mg |
| Magnesium | 30.0 mg |
| Phosphorus | 230.0 mg |
| Potassium | 290.0 mg |
| Sodium | 60.0 mg |
| Zinc | 1.65 mg |
| Copper | 0.139 mcg |
| Manganese | 0.7 mg |
| Selenium | 36.5 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.01 mg |
| Riboflavin (B2) | 0.12 mg |
| Niacin (B3) | 1.45 mg |
| Vitamin B6 | 0.15 mg |
| Folate | 4.0 mcg |
| Vitamin B12 | 3.44 mcg |
| Vitamin A | 15.0 mcg |
| Vitamin E | 0.5 mg |
| Vitamin D2 | 0.8 mcg |
Allergen Information:
Smelt is a type of fish, which is considered a common allergen. Individuals with fish allergies should avoid this product.
Dietary Preferences:
Smelt rainbow is naturally gluten-free and low in carbohydrates, making it suitable for a variety of dietary preferences including keto, paleo, and low-carb diets. Its high protein content also makes it a favorable choice for muscle building or weight management.
Cooking Tips:
Rainbow smelt is versatile and can be enjoyed raw, smoked, grilled, or pan-fried. For a lighter meal, try it grilled with a sprinkle of herbs or as part of a seafood salad. Its mild flavor pairs well with tangy sauces or citrus-based dressings.
Conclusion:
Rainbow smelt offers a nutrient-dense, low-calorie option packed with essential vitamins and minerals like B12, selenium, and phosphorus. Whether you’re seeking a lean protein source or looking to diversify your seafood intake, smelt provides an excellent balance of health benefits and culinary flexibility.
