Know what’s on your plate
Smelt
Calories & nutrition facts
dried
Nutrition facts
Per 100 g% DV- Calories 386 kcal —
- Protein 56 g 112%
- Carbohydrate 0 g 0%
- Fat 18 g 23%
- Saturated fat 3.6 g 18%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 420 mg 18%
- Cholesterol 249 mg 83%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 139 µg 15%
- Vitamin E 4.5 mg 30%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.07 mg 6%
- Riboflavin (B2) 0.26 mg 20%
- Niacin (B3) 6 mg 37%
- Pantothenic acid (B5) 2.3 mg 46%
- Vitamin B6 0.18 mg 10%
- Vitamin B12 19.1 µg 796%
Minerals
- Calcium 1600 mg 123%
- Iron 5.4 mg 30%
- Magnesium 89 mg 21%
- Phosphorus 1400 mg 112%
- Potassium 1000 mg 21%
- Zinc 6.7 mg 61%
- Copper 0.15 mg 16%
- Manganese 0.72 mg 31%
- Selenium 194 µg 353%
Similar foods
Questions about Smelt
How do you cook smelt so it turns crisp?
Pat fresh smelt dry, toss it lightly in seasoned flour and shallow-fry in a single layer in hot oil for about 2–3 minutes per side, until golden and cooked through. Small smelt are often served whole, with the head removed if you prefer.
Do you eat smelt bones?
The bones of small, cooked smelt are usually delicate enough to eat, especially when the fish is fried until crisp. Larger fish have firmer bones, so remove the backbone if it is noticeable.
How should you store fresh smelt?
Keep fresh smelt cold in the fridge and cook it within a day or two; store it in a covered container, ideally over ice with any melted water drained away. For longer storage, freeze it promptly in an airtight freezer bag.
What do you serve with smelt?
Fried smelt goes well with lemon, parsley and a simple salad, or with chips and a sharp dipping sauce. In parts of northern Europe, small smelt are also smoked or pickled.
Can you eat smelt raw?
Smelt is best cooked unless it has been specifically prepared and handled for raw eating. Cooking it thoroughly is the safer choice; marinating in lemon juice does not reliably kill parasites.
Is smelt high in protein?
Yes. A 100 g portion provides 56 g of protein; smelt is also a source of zinc and high in calcium and selenium.
Source: Canadian Nutrient File 6264 · per 100 g · carbohydrate per EU label, fibre excluded
