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[N]extrient

Fish Smelt Rainbow (Raw)

SR Legacy·Comprehensive Reference Data

Fish, smelt, rainbow, raw

Finfish and Shellfish Products

A 100g serving covers 143% of the daily recommended Vitamin B12, making Fish Smelt Rainbow (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (17.6g), fat (2.4g), and carbohydrates (0g) per 100g. At 97 calories per 100g, Fish Smelt Rainbow (Raw) offers moderate energy density suitable for balanced meals. Sodium is modest at 60mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Fish Smelt Rainbow (Raw) delivers meaningful amounts of 10 different vitamins and minerals above 10% of daily value.

Calories97KCAL
Protein17.6G
Fat2.4G
Carbs0G
Fiber0G

Calorie Distribution

92kcal
  • Protein77%17.6 g
  • Fat23%2.4 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

Water78.8G
Energy97.0KCAL
Protein17.6G
Total lipid (fat)2.4G
Carbohydrate, by difference0G
Fiber, total dietary0G
Total Sugars0G
Cholesterol70.0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.01MG
Riboflavin0.12MG
Niacin1.4MG
Vitamin B-60.15MG
Folate, total4.0UG
Vitamin B-123.4UG
Vitamin A, RAE15.0UG
Vitamin E (alpha-tocopherol)0.50MG
Vitamin D (D2 + D3)0.80UG
Vitamin K (phylloquinone)0.10UG
Calcium, Ca60.0MG
Iron, Fe0.90MG
Magnesium, Mg30.0MG
Phosphorus, P230MG
Potassium, K290MG
Sodium, Na60.0MG
Zinc, Zn1.6MG
Copper, Cu0.14MG
Manganese, Mn0.70MG
Selenium, Se36.5UG
Energy406kJ
Ash1.4G
Pantothenic acid0.64MG
Folic acid0UG
Folate, food4.0UG
Folate, DFE4.0UG
Choline, total65.0MG
Vitamin B-12, added0UG
Retinol15.0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU50.0IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units31.0IU
Vitamin D3 (cholecalciferol)0.80UG
Fatty acids, total saturated0.45G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00.002G
SFA 14:00.08G
SFA 16:00.33G
SFA 18:00.04G
Fatty acids, total monounsaturated0.64G
MUFA 16:10.20G
MUFA 18:10.41G
MUFA 20:10.03G
MUFA 22:10.001G
Fatty acids, total polyunsaturated0.89G
PUFA 18:20.04G
PUFA 18:30.05G
PUFA 18:40.03G
PUFA 20:40.06G
PUFA 20:5 n-3 (EPA)0.28G
PUFA 22:5 n-3 (DPA)0.02G
PUFA 22:6 n-3 (DHA)0.42G
Tryptophan0.20G
Threonine0.77G
Isoleucine0.81G
Leucine1.4G
Lysine1.6G
Methionine0.52G
Cystine0.19G
Phenylalanine0.69G
Tyrosine0.59G
Valine0.91G
Arginine1.1G
Histidine0.52G
Alanine1.1G
Aspartic acid1.8G
Glutamic acid2.6G
Glycine0.85G
Proline0.62G
Serine0.72G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
oz (85g)8215g2.1g0g

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

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Fish Halibut Greenland (Raw)

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Nutritionally Similar Foods

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

Fish Smelt Rainbow Dry Heat (Cooked)

124 kcal22.6g 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

Fish Wolffish Atlantic Dry Heat (Cooked)

123 kcal22.44g protein

Fish Wolffish Atlantic (Raw)

96 kcal17.5g protein

Nutrient Highlights

  • Fish Smelt Rainbow (Raw) is a excellent source of Protein (35% DV) — see top foods ranked by Protein
  • Fish Smelt Rainbow (Raw) is a good source of Zinc (15% DV) — see top foods ranked by Zinc

Dietary Considerations

  • Fish Smelt Rainbow (Raw) is naturally low in sodium at 60mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Fish Smelt Rainbow (Raw) fits well in high-protein, low-carb eating patterns with 17.6g protein and only 0.0g carbs per 100g. See the High-Protein, Low-Carb Guide.

  • Fish Smelt Rainbow (Raw) provides 37mcg of selenium per 100g, a mineral important for thyroid function. See the Thyroid Health Diet Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin D: top 7% (#578 of 8,262)
  • Magnesium: top 24% (#1,983 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 Vitamin DTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories97
% Daily Value*
Total Fat 2.4G3%
Cholesterol 70.0MG23%
Sodium 60.0MG3%
Total Carbohydrate 0G0%
Dietary Fiber 0G0%
Total Sugars 0G
Protein 17.6G35%
Vitamin D 0.80UG4%
Calcium 60.0MG5%
Iron 0.90MG5%
Potassium 290MG6%

* 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: 175146.

View on USDA FoodData Central →