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Rainbow Smelt Fish - Nutrition Facts and detailed Analysis
82

Rainbow Smelt Fish

Fish, Smelt, Rainbow, Raw has a low-calorie, low-carb, low-fat and high-protein content. It is a good source of Vitamin B12.

It contains a low amount of carbohydrates, making it suitable for some of the low-carb diets. With 17.63 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the low fat content makes it suitable if you're on a low-fat diet plan. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is high.

It has a low density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Based on the composite nutritive standing Fish, Smelt, Rainbow, Raw has been given a composite ranking of 82, and on a regular basis.

Calorie Breakdown

 Calories from Protein76%
 Calories from Fat24%
 Calories from Carbs0%

Why this is good for you

  • Very high in Protein
  • Very low in Saturated Fat
  • Low in Sodium
  • Very high in Vitamin B12

Why this is bad for you

  • High in Cholesterol

Diet Suitability

DietSuitability
Atkins DietHIGH
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A50 IU1%Mid 40%Average
Retinol15 mcg
Retinol Activity Equivalent15 mcg
Alpha Carotene0 mcg
Beta Carotene0 mcg
Beta Cryptoxanthin0 mcg
Lycopene0 mcg
Lutein Zeaxanthin0 mcg
Vitamin C0 mg
Vitamin E0.5 mg1.7%Mid 40%Average
Vitamin K0.1 mcg0.13%Bottom 30%Low
Thiamin0.01 mg0.67%Bottom 10%Very Low
Riboflavin0.12 mg7.1%Mid 40%Average
Niacin1.5 mg7.3%Mid 40%Average
Vitamin B60.15 mg7.5%Mid 40%Average
Folate4 mcg1%Mid 40%Average
Food Folate4 mcg
Folic Acid0 mcg
Dietary Folate Equivalents4 mcg
Vitamin B123.4 mcg57.3%Top 10%Very High
Pantothenic Acid0.64 mg6.4%Top 30%High
Choline65 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium60 mg6%Mid 40%Average
Iron0.9 mg5%Mid 40%Average
Magnesium30 mg7.5%Top 30%High
Phosphorus230 mg23%Top 30%High
Potassium290 mg8.3%Mid 40%Average
Sodium60 mg2.5%Mid 40%Average
Zinc1.7 mg11%Mid 40%Average
Copper0.14 mg6.9%Mid 40%Average
Manganese0.7 mg35%Top 30%High
Selenium36.5 mcg52.1%Top 10%Very High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate0 g
Dietary Fiber0 g
Starch0 g
Sugars0 g
Sucrose0 mg
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein17.6 g35.3%Top 30%High
Tryptophan197 mg
Threonine773 mg
Isoleucine811.9 mg
Leucine1433.2 mg
Lysine1619.2 mg
Methionine522 mg
Cystine189 mg
Phenylalanine688.1 mg
Tyrosine594.9 mg
Valine907.9 mg
Arginine1054.9 mg
Histidine519 mg
Alanine1066.1 mg
Aspartic Acid1804.9 mg
Glutamic Acid2631.8 mg
Glycine846 mg
Proline623.1 mg
Serine719.1 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat2.4 g3.7%Mid 40%Average
Saturated Fat0.45 g2.3%Mid 40%Average
Monounsaturated Fat0.6 g
Polyunsaturated Fat0.9 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids759.9 mg
Total Omega 6 Fatty Acids45 mg

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water78.8 g
Ash1.4 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 97 Calories from Fat 22

% Daily Value *

Total Fat 2.4 g 3.7%

Saturated Fat 0.45 g 2.3%

Trans Fat 0 g

Cholesterol 70 mg 23.3%

Sodium 60 mg 2.5%

Total Carbohydrates 0 g

Dietary Fiber 0 g

Sugars 0 g

Protein 17.6 g 35.3%

Vitamin A 1% Vitamin C

Calcium 6% Iron 5%

*Based on a 2000 Calorie diet

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