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Smoked eel Calories
Rich in omega-3, protein, vitamin D, and B12; high in sodium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Smoked eel (85 g) has 277 calories. That works out to 326 calories per 100 g. It contains 0 g of carbs, 15.3 g of protein, 23.8 g of fat and 0 g of fiber. Its 2.6 µg of B12 covers 106% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Smoked eel Nutrition Facts
Selected: 1 piece (medium) · 85 g
277
KCAL / 85G
Carbs
0g
· 0% DV
Protein
15.3g
· 31% DV
Fat
23.8g
· 31% 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 22% · Fat 78%
Smoked eel nutrition facts table · 1 piece (medium) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 277 kcal | |
| Total fat | 23.8 g | 31% |
| Saturated fat | 5.44 g | 27% |
| Trans fat | 0 g | |
| Sodium | 1020 mg | 44% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 15.3 g | 31% |
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 Smoked eel?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 85 g | 277 kcal |
| 1 slice (thin) | 25 g | 82 kcal |
| 1 piece (small) | 45 g | 147 kcal |
| 1 slice (thick) | 45 g | 147 kcal |
| 100 g | 100 g | 326 kcal |
| 1 serving (medium) | 100 g | 326 kcal |
| 1 piece (large) | 130 g | 424 kcal |
| 1 serving (large) | 180 g | 587 kcal |
Calculated from 326 calories per 100 g.
Frequently Asked Questions About Smoked eel
What is smoked eel, and how is it made?
Smoked eel is eel that has been salted and smoked, sometimes until cooked and sometimes mainly for flavour, depending on the method. It is especially associated with traditional smoking in parts of northern Europe, and its texture can range from firm to soft.
How do you eat smoked eel?
You can eat smoked eel on its own or serve it with bread, potatoes, or salad. Its rich, smoky flavour pairs well with lemon and simple sides; check for fine bones as you eat.
Is smoked eel ready to eat?
Smoked eel is often sold ready to eat, but smoking methods differ and not every product is prepared the same way. Follow the package directions; if the label says to cook it, heat it thoroughly before serving.
What does smoked eel taste like?
Smoked eel tastes rich, oily, savoury, and distinctly smoky, with noticeable saltiness. Its flavour is stronger than that of many mild fish, so it is often served in small portions with bread, potatoes, or a fresh, acidic garnish.
Does smoked eel have bones?
Yes, smoked eel can contain small bones, even when it is sold as a fillet. Check each piece carefully before eating, and remove bones before serving it to children.
How should you store smoked eel after opening?
Keep smoked eel refrigerated in its original packaging or a sealed container, and follow the package’s use-by and storage instructions. Once opened, use it promptly; discard it if it develops an unusual smell, slimy surface, or other signs of spoilage.
Can you freeze smoked eel?
Yes, you can freeze smoked eel in an airtight, freezer-safe package. Thaw it in the refrigerator and do not refreeze it after thawing. Its texture may soften, so thawed eel works well in warm dishes or salads.
What is the difference between smoked eel and fresh eel?
Smoked eel has been salted and smoked, giving it a stronger flavour and making many products ready to eat. Fresh eel has not undergone that process and needs proper cooking; their storage instructions are different, too.
Is smoked eel good for you?
Smoked eel provides protein, omega-3 fats, vitamin D, and vitamin B12, but it is also high in sodium. It can fit into a varied diet, while people limiting salt should pay attention to their portion and how often they eat it.
Can you eat smoked eel during pregnancy?
During pregnancy, heat smoked eel thoroughly rather than eating it cold, since smoked fish can pose a food-safety risk depending on how it was prepared and stored. If you are unsure whether the product is safe to eat, ask your healthcare professional.
Smoked eel Vitamins & Minerals
Vitamins
B12
2.55µg · 106% DV
Vitamin A
884µg · 98% DV
Vitamin D
19.55µg · 98% DV
Vitamin E
3.4mg · 23% DV
Minerals
Selenium
31µg · 56% DV
Sodium
1020mg · 44% DV
Phosphorus
187mg · 27% DV
Iodine
26µg · 17% DV
Potassium ⭐
230mg · 7% DV
Smoked eel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Smoked eel
To burn the 277 calories in 1 piece (medium) (85 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 Smoked eel?
Smoked eel is eel that has been salted and smoked, a preparation especially associated with parts of northern Europe. Its flesh is rich and oily, with a pronounced smoky, savoury flavour and a soft, slightly flaky texture.
It is often served in slices on bread or alongside potatoes, salad or pickles; in the Netherlands and Germany, it is also enjoyed as a cold snack or part of a fish spread. For English-speaking readers elsewhere, it works well on a seafood platter or with crisp greens and lemon. It is high in protein and fat, with no carbohydrates; 100 g provides 18 g of protein. Since it can be salty, pair it with fresh, lightly seasoned sides.
How Nutritious Is Smoked eel?
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
Low
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 Smoked eel Processed?
NOVA 3
Processed
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 Smoked eel Contain Allergens?
Contains these allergens:
Which Diets Is Smoked eel 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
Smoked eel Fat Profile
SATURATED
5.44g
MONOUNSATURATED
12.92g
POLYUNSATURATED
2.55g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.