Seafood
dried smelt.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
386
PROTEIN
56.2g
CARBS
0g
FAT
17.9g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories386kcal—
Protein56.2g112%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat17.9g23%
Saturated fat3.6g18%
Cholesterol249mg83%
Water16.9g—
MINERALS
Sodium420mg18%
Potassium1000mg21%
Calcium1600mg123%
Iron5.4mg30%
Magnesium89mg21%
Phosphorus1400mg112%
Zinc6.7mg61%
Copper0.15mg17%
Manganese0.72mg31%
Selenium194µg353%
VITAMINS
Vitamin A139µg15%
Vitamin E4.5mg30%
Vitamin K0µg0%
Thiamin (B1)0.07mg6%
Riboflavin (B2)0.26mg20%
Niacin (B3)6.0mg37%
Pantothenic acid (B5)2.3mg46%
Vitamin B60.18mg11%
Vitamin B1219.1µg796%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup82.8g
1 tablespoon5.2g
1 teaspoon1.7g
1 oz28.4g
1 lb453.6g
1 ml0.4g
1 liter350g
1 piece2g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of calcium and vitamin D, as the entire fish including bones is consumed, promoting bone health.
- ✓Rich in omega-3 fatty acids (EPA and DHA), which support cardiovascular health and brain function.
- ✓High in complete protein, essential for muscle building, tissue repair, and overall body function.
- ✓Good source of vitamin B12, crucial for nerve function and the formation of red blood cells.
COOKING TIPS
In the kitchen.
- 1Enjoy as a crunchy, salty snack straight from the package, often paired with beer or other beverages.
- 2Lightly toast or pan-fry for a minute to enhance their aroma and crispiness before serving.
- 3Rehydrate by soaking in warm water for 10-15 minutes, then add to soups, stews, or stir-fries to provide a deep umami flavor.
- 4Grind into a powder to use as a natural flavor enhancer or seasoning for broths, congee, or vegetable dishes.
STORAGE
Keep it fresh.
- Store in an airtight container in a cool, dark, and dry place like a pantry for up to 2-3 months.
- For longer-term storage (up to a year), place in a vacuum-sealed bag or airtight container in the freezer to prevent the oils from going rancid.
FAQ
Frequently asked questions.
Is dried smelt healthy?
Yes, dried smelt is very healthy. It's an excellent source of complete protein, healthy fats like omega-3 fatty acids, and essential vitamins and minerals. Consuming the whole fish, including bones, provides significant calcium and vitamin D, beneficial for bone health.
What are the key nutritional benefits of dried smelt?
Dried smelt is rich in omega-3 fatty acids (EPA and DHA) which support heart and brain health. It's also an outstanding source of calcium and vitamin D for strong bones, high in protein for muscle repair, and provides vitamin B12 crucial for nerve function and red blood cell formation.
How much protein and calories are in dried smelt?
Per 100g, dried smelt contains approximately 56.19g of protein, making it a highly concentrated protein source. It provides about 386 calories, with 17.9g of fat and 0g of carbohydrates.
Is dried smelt gluten-free?
Yes, dried smelt is naturally gluten-free. It consists solely of fish and does not contain any wheat, barley, or rye ingredients. Always check product labels for any added seasonings or coatings if you have severe gluten sensitivities.
Is dried smelt suitable for a keto or low-carb diet?
Absolutely, dried smelt is an excellent choice for keto and low-carb diets. It contains 0g of carbohydrates per 100g, while being very high in protein and healthy fats, making it a perfect snack or ingredient for these dietary approaches.
How do you typically eat or prepare dried smelt?
Dried smelt can be eaten as a crunchy snack straight from the package, often seasoned with salt or spices. It can also be rehydrated and added to soups, stews, or stir-fries for a savory, umami flavor. Some cultures also fry or grill them lightly after rehydration.
What does dried smelt taste like?
Dried smelt has a distinct savory, umami flavor with a noticeable fishy aroma, characteristic of dried seafood. It has a firm, chewy texture when eaten dry, and a more tender, flaky texture when rehydrated and cooked. The small bones are typically soft enough to be eaten.
How should I store dried smelt to keep it fresh?
Dried smelt should be stored in an airtight container in a cool, dry place away from direct sunlight. For longer shelf life, especially in humid climates, refrigeration or freezing is recommended. This prevents moisture absorption and maintains its quality.
Does dried smelt contain mercury, and is it safe to eat regularly?
Smelt are small, short-lived fish, typically low on the food chain, meaning they generally have very low levels of mercury compared to larger predatory fish. Therefore, dried smelt is considered a safe and healthy option for regular consumption, even for sensitive populations, in moderation.
Can dried smelt be rehydrated, and how?
Yes, dried smelt can be rehydrated. Simply soak the dried fish in cold water for 30 minutes to an hour, or until they become pliable. The rehydration time may vary depending on the size and dryness of the smelt. After rehydration, they can be cooked as desired.
