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Yaridi (Mediterranean sand smelt) Calories
High protein, low fat, source of omega-3
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Yaridi (Mediterranean sand smelt) (35 g) has 34 calories. That works out to 97 calories per 100 g. It contains 0 g of carbs, 6.5 g of protein, 0.9 g of fat and 0 g of fiber. Its 0.8 µg of B12 covers 32% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Yaridi (Mediterranean sand smelt) Nutrition Facts
Selected: 1 piece (medium) · 35 g
34
KCAL / 35G
Carbs
0g
· 0% DV
Protein
6.5g
· 13% DV
Fat
0.9g
· 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 76% · Fat 24%
Yaridi (Mediterranean sand smelt) nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 34 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0 g | |
| Sodium | 25 mg | 1% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6.5 g | 13% |
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 Yaridi (Mediterranean sand smelt)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 34 kcal |
| 1 piece (small) | 20 g | 19 kcal |
| 1 piece (large) | 50 g | 49 kcal |
| 1 serving (small) | 70 g | 68 kcal |
| 100 g | 100 g | 97 kcal |
| 5 piece (medium) | 100 g | 97 kcal |
| 1 serving (large) | 120 g | 116 kcal |
| 1 cup (chopped) | 120 g | 116 kcal |
| 1 serving (jumbo) | 200 g | 194 kcal |
Calculated from 97 calories per 100 g.
Frequently Asked Questions About Yaridi (Mediterranean sand smelt)
What is Yaridi fish?
Yaridi is the Mediterranean sand smelt, a small, slender fish with silvery sides. It is commonly prepared whole because of its size, and it is best known in Mediterranean coastal cooking rather than as a large fillet fish.
What does Yaridi taste like?
Yaridi has a mild, delicate fish flavor. Its small size makes it well suited to quick cooking, and a squeeze of lemon or a light seasoning complements it without overwhelming the taste.
How do you cook Yaridi?
Yaridi is often cooked whole, especially by pan-frying. Pat the fish dry, lightly coat it in flour if desired, and fry in a single layer until crisp; because the fish are small, keep a close eye on them.
Do you eat Yaridi whole, including the bones?
Yes, small Yaridi are often eaten whole after cooking, but they do contain fine bones. If bones are a concern, remove them carefully before eating, and check thoroughly before serving Yaridi to children.
Does Yaridi need to be gutted before cooking?
Not always; small Yaridi are commonly cooked whole without gutting. If the fish are larger or you prefer them cleaned, remove the entrails, rinse briefly, and dry them well before cooking.
Can you bake Yaridi in the oven?
Yes, Yaridi can be oven-baked. Arrange the dried fish in a single layer, add a little oil and seasoning, and check them early because their small size means they can cook quickly and dry out.
Is Yaridi the same as anchovy?
No, Yaridi is Mediterranean sand smelt, not anchovy. They are both small fish that may be cooked whole, but they are different species and have distinct flavors and customary names in regional cuisines.
Can Yaridi be eaten raw?
Yaridi is generally eaten cooked, not raw. Cooking reduces the risk from harmful microbes and parasites; lemon juice or vinegar does not reliably make raw fish safe, so use proper cooking rather than relying on a marinade.
How can you tell if Yaridi is fresh?
Fresh Yaridi should smell clean and mildly of the sea, not sour or strongly fishy. Look for shiny skin, clear eyes, and firm flesh; avoid fish that feel slimy or look soft and dull.
Can you freeze Yaridi?
Yes, Yaridi can be frozen. Clean and dry the fish, divide them into portions, and pack them airtight; thaw them in the refrigerator and do not refreeze them after thawing.
Yaridi (Mediterranean sand smelt) Vitamins & Minerals
Vitamins
B12
0.77µg · 32% DV
B3
0.74mg · 5% DV
B5
0.21mg · 4% DV
Vitamin D
0.74µg · 4% DV
Minerals
Selenium
11µg · 20% DV
Phosphorus
74mg · 11% DV
Iodine
11µg · 7% DV
Potassium ⭐
112mg · 3% DV
Sodium
25mg · 1% DV
Yaridi (Mediterranean sand smelt) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yaridi (Mediterranean sand smelt)
To burn the 34 calories in 1 piece (medium) (35 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 Yaridi (Mediterranean sand smelt)?
Yaridi (Mediterranean sand smelt) is a small, slender coastal fish found in the Mediterranean. Its delicate flesh has a mild flavour, and smaller fish can be cooked whole once cleaned.
Around the Mediterranean, sand smelt is often lightly floured and fried, then served hot with lemon, salad or greens. It also works well grilled or baked for a less oily meal. Yaridi is protein-rich and naturally low in fat: a 100 g portion provides 18.5 g of protein. Its small size makes it convenient for a simple seafood meal, though take care when eating it because small fish may contain fine bones.
How Nutritious Is Yaridi (Mediterranean sand smelt)?
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 Yaridi (Mediterranean sand smelt) 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 Yaridi (Mediterranean sand smelt) Contain Allergens?
Contains these allergens:
Which Diets Is Yaridi (Mediterranean sand smelt) 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
Yaridi (Mediterranean sand smelt) Fat Profile
SATURATED
0.21g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.24g
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.