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[N]extrient

Fish Smelt Rainbow Dry Heat (Cooked)

SR Legacy·Comprehensive Reference Data

Fish, smelt, rainbow, cooked, dry heat

Finfish and Shellfish Products

A 100g serving covers 165% of the daily recommended Vitamin B12, making Fish Smelt Rainbow Dry Heat (Cooked) one of the more concentrated dietary sources of this nutrient. Fish Smelt Rainbow Dry Heat (Cooked) stands out for its lean protein profile — 22.6g of protein with only 3.1g of fat per 100g. At 124 calories per 100g, Fish Smelt Rainbow Dry Heat (Cooked) offers moderate energy density suitable for balanced meals. Sodium is modest at 77mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Fish Smelt Rainbow Dry Heat (Cooked) delivers meaningful amounts of 12 different vitamins and minerals above 10% of daily value.

Calories124KCAL
Protein22.6G
Fat3.1G
Carbs0G
Fiber0G

Calorie Distribution

118kcal
  • Protein76%22.6 g
  • Fat24%3.1 g
  • Carbs0%0 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water72.8G
Energy124KCAL
Protein22.6G
Total lipid (fat)3.1G
Carbohydrate, by difference0G
Fiber, total dietary0G
Cholesterol90.0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.01MG
Riboflavin0.15MG
Niacin1.8MG
Vitamin B-60.17MG
Folate, total5.0UG
Vitamin B-124.0UG
Vitamin A, RAE17.0UG
Calcium, Ca77.0MG
Iron, Fe1.1MG
Magnesium, Mg38.0MG
Phosphorus, P295MG
Potassium, K372MG
Sodium, Na77.0MG
Zinc, Zn2.1MG
Copper, Cu0.18MG
Manganese, Mn0.90MG
Selenium, Se46.8UG
Energy519kJ
Ash1.8G
Pantothenic acid0.74MG
Folic acid0UG
Folate, food5.0UG
Folate, DFE5.0UG
Retinol17.0UG
Vitamin A, IU58.0IU
Fatty acids, total saturated0.58G
SFA 12:00.003G
SFA 14:00.10G
SFA 16:00.42G
SFA 18:00.05G
Fatty acids, total monounsaturated0.82G
MUFA 16:10.26G
MUFA 18:10.52G
MUFA 20:10.04G
MUFA 22:10.001G
Fatty acids, total polyunsaturated1.1G
PUFA 18:20.06G
PUFA 18:30.06G
PUFA 18:40.03G
PUFA 20:40.07G
PUFA 20:5 n-3 (EPA)0.35G
PUFA 22:5 n-3 (DPA)0.02G
PUFA 22:6 n-3 (DHA)0.54G
Tryptophan0.25G
Threonine0.99G
Isoleucine1.0G
Leucine1.8G
Lysine2.1G
Methionine0.67G
Cystine0.24G
Phenylalanine0.88G
Tyrosine0.76G
Valine1.2G
Arginine1.4G
Histidine0.67G
Alanine1.4G
Aspartic acid2.3G
Glutamic acid3.4G
Glycine1.1G
Proline0.80G
Serine0.92G

Common Serving Sizes

ServingCalProteinFatCarbs
oz (85g)10519.2g2.6g0g

Scaled from Fish Smelt Rainbow Dry Heat (Cooked)'s per-100g values using USDA portion data.

More in Finfish and Shellfish Products

Mollusks Clam Mixed Species Drained Solids (Canned)

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Mollusks Clam Mixed Species Liquid (Canned)

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Fish Halibut Greenland Dry Heat (Cooked)

239 kcal18.4g protein

Mollusks Octopus Common Moist Heat (Cooked)

164 kcal29.8g protein

Fish Monkfish Dry Heat (Cooked)

97 kcal18.6g protein

Fish Trout Mixed Species (Raw)

148 kcal20.8g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Fish Smelt Rainbow (Raw)

97 kcal17.63g protein

Fish Sucker White Dry Heat (Cooked)

119 kcal21.49g protein

Fish Sucker White (Raw)

92 kcal16.76g protein

Veal Leg (top Round) (Raw)

117 kcal20.98g protein

Pork Fresh Loin Tenderloin (Raw)

109 kcal20.95g protein

Fish Wolffish Atlantic Dry Heat (Cooked)

123 kcal22.44g protein

Nutrient Highlights

  • Fish Smelt Rainbow Dry Heat (Cooked) is a excellent source of Protein (45% DV) — see top foods ranked by Protein
  • Fish Smelt Rainbow Dry Heat (Cooked) is a good source of Zinc (19% DV) — see top foods ranked by Zinc

Dietary Considerations

  • Fish Smelt Rainbow Dry Heat (Cooked) is naturally low in sodium at 77mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Fish Smelt Rainbow Dry Heat (Cooked) fits well in high-protein, low-carb eating patterns with 22.6g protein and only 0.0g carbs per 100g. See the High-Protein, Low-Carb Guide.

  • Fish Smelt Rainbow Dry Heat (Cooked) provides 47mcg of selenium per 100g, a mineral important for thyroid function. See the Thyroid Health Diet Guide.

Rankings Among 8,262 USDA Foods

  • Potassium: top 18% (#1,487 of 8,262)
  • Magnesium: top 18% (#1,487 of 8,262)
  • Protein: top 19% (#1,570 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories124
% Daily Value*
Total Fat 3.1G4%
Cholesterol 90.0MG30%
Sodium 77.0MG3%
Total Carbohydrate 0G0%
Dietary Fiber 0G0%
Total Sugars 0
Protein 22.6G45%
Vitamin D 0mcg0%
Calcium 77.0MG6%
Iron 1.1MG6%
Potassium 372MG8%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 175147.

View on USDA FoodData Central →