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Smelt fish Calories
Smelt fish is a small, lean freshwater fish, rich in protein and omega-3 fatty acids.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Smelt fish (30 g) has 27 calories. That works out to 90 calories per 100 g. It contains 0 g of carbs, 5.3 g of protein, 0.8 g of fat and 0 g of fiber. Its 0.8 µg of B12 covers 33% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Smelt fish Nutrition Facts
Selected: 1 piece (medium) · 30 g
27
KCAL / 30G
Carbs
0g
· 0% DV
Protein
5.3g
· 11% DV
Fat
0.8g
· 1% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 75% · Fat 25%
Smelt fish nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 27 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 21 mg | 1% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 5.3 g | 11% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Smelt fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 27 kcal |
| 1 piece (small) | 20 g | 18 kcal |
| 1 piece (large) | 50 g | 45 kcal |
| 1 cup (chopped) | 80 g | 72 kcal |
| 100 g | 100 g | 90 kcal |
| 5 piece (medium) | 100 g | 90 kcal |
| 1 serving (medium) | 120 g | 108 kcal |
| 1 serving (large) | 200 g | 180 kcal |
| 1 pack (whole) | 250 g | 225 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Smelt fish
What is smelt fish?
Smelt fish are small, slender fish found in coastal waters and, depending on the species, in freshwater too. They are often sold whole and cooked simply, especially by frying, because their small size makes them easy to prepare.
How do you cook smelt fish?
Smelt fish are commonly pan-fried or deep-fried until crisp. Pat them dry, season lightly, and coat with flour or cornmeal if you like; cook in batches so the oil stays hot and the fish browns rather than steams.
Can you eat smelt fish whole?
Yes, small smelt fish can often be eaten whole once thoroughly cooked, including their soft bones. Remove the head and innards if you prefer, and take care with any firmer bones, especially in larger fish.
What does smelt fish taste like?
Smelt fish have a mild, slightly sweet flavor and tender flesh. Fresh smelt may have a faint cucumber-like aroma, which is characteristic; a strong sour, ammonia-like, or unpleasant odor is a reason not to eat it.
Do you need to scale smelt fish?
Usually, smelt fish do not need scaling before cooking because their scales are tiny and often barely noticeable. Rinse them briefly, pat them dry, and remove the innards if desired; avoid prolonged washing, which can make them harder to crisp.
Where does smelt fish come from?
Smelt fish come from different habitats depending on the species: some live in freshwater, while others inhabit the sea and migrate into rivers to spawn. The fish sold in shops may therefore come from coastal fisheries, rivers, or lakes.
When is smelt fish in season?
Smelt fish season varies by species and location, and some fisheries are seasonal around spawning migrations. Check local fish-market availability and fishing rules rather than assuming the same season applies to smelt from every region.
Should you gut smelt fish before frying?
Gutting smelt fish is optional when they are very small, but many cooks remove the innards for a cleaner flavor. Make a small slit along the belly, pull them out, rinse briefly, and dry the fish well before frying.
Can you freeze smelt fish?
Yes, smelt fish can be frozen. Clean and dry them first, then seal them in an airtight freezer-safe package; thaw them in the refrigerator and cook promptly. Do not refreeze smelt fish after they have thawed.
How is smelt fish different from sardines?
Smelt fish and sardines are different kinds of small fish, with different habitats and flavors. Smelt are often associated with freshwater or coastal environments and a mild taste, while sardines are saltwater fish with a more pronounced, oily flavor.
Smelt fish Vitamins & Minerals
Vitamins
B12
0.78µg · 33% DV
B3
0.63mg · 4% DV
B5
0.18mg · 4% DV
Vitamin D
0.66µg · 3% DV
Minerals
Selenium
5.4µg · 10% DV
Phosphorus
54mg · 8% DV
Iodine
7.5µg · 5% DV
Potassium ⭐
96mg · 3% DV
Sodium
21mg · 1% DV
Smelt fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Smelt fish
To burn the 27 calories in 1 piece (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Smelt fish?
Smelt fish are small freshwater fish, often cooked whole because they need little preparation. In places where smelt is commonly eaten, it is typically pan-fried or lightly battered until crisp, then served hot with lemon; it also works well alongside potatoes, salad or bread. The flesh is delicate and mild, with a crisp exterior when fried, making these little fish a straightforward option for a casual meal or shared plate.
Smelt fish is lean and protein-rich, with no carbohydrates. For a lighter meal, cook it in a little oil rather than deep-frying, and pair it with vegetables or a fresh salad.
How Nutritious Is Smelt fish?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Smelt fish Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Smelt fish Contain Allergens?
Contains these allergens:
Which Diets Is Smelt fish Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Smelt fish Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.21g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.