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Food · Finfish and Shellfish Products

Smelt nutrition facts

A typical portion of smelt (3 oz; 85 g, fish, rainbow, cooked, dry heat) has 110 calories and 19g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 97 calories (fish, rainbow, raw) to 386 (dried).

Nutrition Facts

Serving size3 oz (85g)
Amount per serving
Calories110
% Daily Value*
Total Fat 2.5g3%
Saturated Fat 0g2%
Trans Fat not declared
Cholesterol 75mg26%
Sodium 65mg3%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Total Sugars not declared
Includes Added Sugars not declared
Protein 19g38%
Vitamin D not declared
Calcium 70mg5%
Iron 1mg5%
Potassium 320mg7%

* The % Daily Value (DV) 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. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Fish, smelt, rainbow, cooked, dry heat, scaled to the portion. Check the USDA record.

Protein per 100 g
22.6g
more than 81% of 8,218 USDA reference foods
Calories per 100 g
124
more than 35% of reference foods
Sodium per 100 g
77mg
more than 52% of reference foods

3 oz weighs 85 g in USDA's record for Fish, smelt, rainbow, cooked, dry heat (FDC 175147).

Where the calories come from: 0% carbohydrate, 24% fat and 76% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Vitamin B123.4 µg in 3 oz (85 g), 141% of the Daily Value
  • Selenium40 µg in 3 oz (85 g), 72% of the Daily Value
  • Manganese0.8 mg in 3 oz (85 g), 33% of the Daily Value
  • Phosphorus251 mg in 3 oz (85 g), 20% of the Daily Value
  • Copper0.2 mg in 3 oz (85 g), 17% of the Daily Value
  • Zinc1.8 mg in 3 oz (85 g), 16% of the Daily Value

Source: USDA FoodData Central (FDC 175147), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of smelt USDA describes

Dried (Alaska Native) has the most calories per 100 g (386); the fewest: Fish, rainbow, raw (97)

Calories per 100 g by USDA description of smeltFish, rainbow, cooked, dry heat124Dried (Alaska Native)386Fish, rainbow, raw97Calories per 100 g by USDA description of smeltFish, rainbow, cooked, dry heat124Dried (Alaska Native)386Fish, rainbow, raw97Calories per 100 g by USDA description of smeltFish, rainbow, cooked, dry heat124Dried (Alaska Native)386Fish, rainbow, raw97Calories per 100 g by USDA description of smeltFish, rainbow, cooked, dry heat124Dried (Alaska Native)386Fish, rainbow, raw97Calories per 100 g by USDA description of smeltFish, rainbow, cooked, dry heat124Dried (Alaska Native)386Fish, rainbow, raw97Calories per 100 g by USDA description of smeltFish, rainbow, cooked, dry heat124Dried (Alaska Native)386Fish, rainbow, raw97Calories per 100 g by USDA description of smeltFish, rainbow, cooked, dry heat124Dried (Alaska Native)386Fish, rainbow, raw97Calories per 100 g by USDA description of smeltFish, rainbow, cooked, dry heat124Dried (Alaska Native)386Fish, rainbow, raw97Calories per 100 g by USDA description of smeltFish, rainbow, cooked, dry heat124Dried (Alaska Native)386Fish, rainbow, raw97
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 3 USDA descriptions of smelt, per 100 g
USDA descriptionCaloriesProteinFatSodium
Fish, smelt, rainbow, cooked, dry heat12422.6 g3.1 g77 mg
Smelt, dried (Alaska Native)38656.2 g17.9 g420 mg
Fish, smelt, rainbow, raw9717.6 g2.4 g60 mg

Every nutrient in this record (67)

The portion is 3 oz (85 g); % DV is for that portion.

Energy, macronutrients and sugars (11)
NutrientPer portionPer 100 g% DV
Protein19.2 g22.6 g38%
Total lipid (fat)2.63 g3.10 g3%
Carbohydrate, by difference0 g0 g0%
Ash1.52 g1.79 g
Energy105 kcal124 kcal
Water61.9 g72.8 g
Fiber, total dietary0 g0 g0%
Cholesterol76.5 mg90.0 mg26%
Fatty acids, total saturated0.49 g0.58 g2%
Fatty acids, total monounsaturated0.70 g0.82 g
Fatty acids, total polyunsaturated0.96 g1.14 g
Minerals (10)
NutrientPer portionPer 100 g% DV
Calcium, Ca65.5 mg77.0 mg5%
Iron, Fe0.98 mg1.15 mg5%
Magnesium, Mg32.3 mg38.0 mg8%
Phosphorus, P251 mg295 mg20%
Potassium, K316 mg372 mg7%
Sodium, Na65.5 mg77.0 mg3%
Zinc, Zn1.80 mg2.12 mg16%
Copper, Cu0.15 mg0.18 mg17%
Manganese, Mn0.77 mg0.90 mg33%
Selenium, Se39.8 µg46.8 µg72%
Vitamins (13)
NutrientPer portionPer 100 g% DV
Retinol14.4 µg17.0 µg
Vitamin A, RAE14.4 µg17.0 µg2%
Vitamin C, total ascorbic acid0 mg0 mg0%
Thiamin0.0085 mg0.010 mg1%
Riboflavin0.12 mg0.15 mg10%
Niacin1.50 mg1.77 mg9%
Pantothenic acid0.63 mg0.74 mg
Vitamin B-60.14 mg0.17 mg9%
Folate, total4.25 µg5.00 µg
Vitamin B-123.37 µg3.97 µg141%
Folic acid0 µg0 µg
Folate, food4.25 µg5.00 µg
Folate, DFE4.25 µg5.00 µg1%
Amino acids (18)
NutrientPer portionPer 100 g% DV
Tryptophan0.22 g0.25 g
Threonine0.84 g0.99 g
Isoleucine0.88 g1.04 g
Leucine1.56 g1.84 g
Lysine1.76 g2.08 g
Methionine0.57 g0.67 g
Cystine0.21 g0.24 g
Phenylalanine0.75 g0.88 g
Tyrosine0.65 g0.76 g
Valine0.99 g1.16 g
Arginine1.15 g1.35 g
Histidine0.57 g0.67 g
Alanine1.16 g1.37 g
Aspartic acid1.97 g2.31 g
Glutamic acid2.87 g3.37 g
Glycine0.92 g1.08 g
Proline0.68 g0.80 g
Serine0.78 g0.92 g
Fatty acids (15)
NutrientPer portionPer 100 g% DV
SFA 12:00.0026 g0.0030 g
SFA 14:00.085 g0.10 g
SFA 16:00.36 g0.42 g
SFA 18:00.045 g0.053 g
MUFA 18:10.44 g0.52 g
PUFA 18:20.049 g0.058 g
PUFA 18:30.054 g0.063 g
PUFA 20:40.060 g0.071 g
PUFA 22:6 n-3 (DHA)0.46 g0.54 g
MUFA 16:10.22 g0.26 g
PUFA 18:40.027 g0.032 g
MUFA 20:10.031 g0.036 g
PUFA 20:5 n-3 (EPA)0.30 g0.35 g
MUFA 22:10.00085 g0.0010 g
PUFA 22:5 n-3 (DPA)0.020 g0.023 g

Source: USDA FoodData Central, FDC 175147: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in smelt?

110 in 3 oz (85 g) of fish, rainbow, cooked, dry heat; 97 to 386 per 100 g across USDA's descriptions.

How much protein is in smelt?

19g in 3 oz; 22.6 g per 100 g.

How much sodium is in smelt?

65mg in 3 oz; 77 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov