Fish And Seafood • Deep Nutrition Analytics
Fish, smelt, rainbow, cooked, dry heat
Delivering 124 kcal per 100 grams, Fish, smelt, rainbow, cooked, dry heat functions as a fish and seafood with protein (22.6g) driving its core energy contribution. Remarkably, just 100g supplies an outstanding 165% DV of Vitamin B12 (3.97 µg), ranking it among the most concentrated natural sources. A higher calorie density (1.2 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 22.6 g
- Carbohydrates
- 0 g
- Fat
- 3.1 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Fish, smelt, rainbow, cooked, dry heat supplies 22.6g of protein per 100g, accounting for approximately 73% of its total caloric value. With minimal or zero carbohydrates, it delivers efficient amino acid density for muscular recovery and metabolic support.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 519 kJ |
| Total lipid (fat) | 3.1 g |
| Carbohydrate, by difference | 0 g |
| Energy | 124 kcal |
| Protein | 22.6 g |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 4 µg |
| Selenium | 46.8 µg |
| Manganese | 0.9 mg |
| Phosphorus | 295 mg |
| Copper | 0.2 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 17 µg |
| Vitamin B-6 | 0.2 mg |
| Vitamin B-12 | 4 µg |
| Vitamin A, IU | 58 IU |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 77 mg |
| Potassium, K | 372 mg |
| Zinc, Zn | 2.1 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 38 mg |
| Phosphorus, P | 295 mg |
| Sodium, Na | 77 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.9 mg |
| Selenium, Se | 46.8 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 5 µg |
| Retinol | 17 µg |
| Isoleucine | 1 g |
| Leucine | 1.8 g |
| Lysine | 2.1 g |
| Cystine | 0.2 g |
| Valine | 1.2 g |
| Arginine | 1.4 g |
| Histidine | 0.7 g |
| Aspartic acid | 2.3 g |
| Serine | 0.9 g |
| SFA 16:0 | 0.4 g |
| SFA 18:0 | 0.1 g |
| MUFA 18:1 | 0.5 g |
| PUFA 18:2 | 0.1 g |
| PUFA 18:3 | 0.1 g |
| PUFA 20:4 | 0.1 g |
| PUFA 18:4 | 0 g |
| MUFA 20:1 | 0 g |
| MUFA 22:1 | 0 g |
| Fatty acids, total monounsaturated | 0.8 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| Water | 72.8 g |
| Niacin | 1.8 mg |
| Pantothenic acid | 0.7 mg |
| Ash | 1.8 g |
| Thiamin | 0 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 5 µg |
| Folate, food | 5 µg |
| Tryptophan | 0.3 g |
| Threonine | 1 g |
| Methionine | 0.7 g |
| Phenylalanine | 0.9 g |
| Tyrosine | 0.8 g |
| Alanine | 1.4 g |
| Glutamic acid | 3.4 g |
| Glycine | 1.1 g |
| Proline | 0.8 g |
| Cholesterol | 90 mg |
| Fatty acids, total saturated | 0.6 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.1 g |
| PUFA 22:6 n-3 (DHA) | 0.5 g |
| MUFA 16:1 | 0.3 g |
| PUFA 20:5 n-3 (EPA) | 0.4 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
Serving calculator
Nutritional Highlights & Outliers
High Vitamin B12
Delivers 4 µg of Vitamin B12 (165% DV), essential for neurological function, DNA synthesis, and red blood cell formation.
Lean Protein Powerhouse
Supplies 22.6g of clean protein with under 5g of fat per 100g, optimal for lean muscle preservation and training support.
Common serving sizes
- oz85 g
Compare Fish, smelt, rainbow, cooked, dry heat with Category Peers
Fish, bass, striped, cooked, dry heat vs Fish, smelt, rainbow, cooked, dry heat
Compared to Fish, bass, striped, cooked, dry heat, Fish, smelt, rainbow, cooked, dry heat has 0% less protein and 0% higher calories per 100g.
Fish, wolffish, Atlantic, cooked, dry heat vs Fish, smelt, rainbow, cooked, dry heat
Compared to Fish, wolffish, Atlantic, cooked, dry heat, Fish, smelt, rainbow, cooked, dry heat has 1% more protein and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Fish, smelt, rainbow, cooked, dry heat?
A standard 100-gram serving of Fish, smelt, rainbow, cooked, dry heat contains 124 calories (519 kJ), alongside 22.6g of protein, 0g of carbohydrates, and 3.1g of fat.
In common serving sizes:- 85g (oz): ~105 kcal
Is Fish, smelt, rainbow, cooked, dry heat suitable for a keto or low-carb diet?
Yes. With only 0g of net carbs per 100g (0g total carbohydrates minus 0g dietary fiber), Fish, smelt, rainbow, cooked, dry heat is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Fish, smelt, rainbow, cooked, dry heat?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Fish, smelt, rainbow, cooked, dry heat are:
- Vitamin B12: 3.97 µg (165% of your daily value)
- Selenium: 46.8 µg (85% of your daily value)
- Manganese: 0.9 mg (39% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 175147).