Fish, smelt, rainbow, raw: Nutrition Facts

Generic food Raw Fish and Seafood

Fish, smelt, rainbow, raw contains 97 kcal per 100 g. A typical serving of 3 oz (85 g) provides about 82 kcal.

Roughly 76% of its calories come from protein, with 24% from fat and 0% from carbohydrates (estimated with general energy factors).

That is less energy than the typical item in finfish and shellfish products on FoodFactly, where the median is 119 kcal per 100 g across 286 foods.

100 g provides 143% of the Daily Value for Vitamin B12, 66% of the Daily Value for selenium and 30% of the Daily Value for manganese.

These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

97kcal per 100 g
17.6 gprotein
0 gcarbohydrates
2.4 gfat
82kcal in 3 oz (85 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 97 kcal
Total fat ? 2.4 g 3%
Saturated fat ? 0.45 g 2%
Cholesterol ? 70 mg 23%
Sodium ? 60 mg 3%
Total carbohydrates Z 0 g 0%
Dietary fiber Z 0 g 0%
Total sugars Z 0 g
Protein ? 17.6 g 35%
Vitamin A C 15 µg2%
Vitamin C Z 0 mg0%
Vitamin D ? 0.8 µg4%
Vitamin E C 0.5 mg3%
Vitamin K C 0.1 µg0.1%
Thiamin (B1) ? 0.01 mg0.8%
Riboflavin (B2) ? 0.12 mg9%
Niacin (B3) ? 1.5 mg9%
Pantothenic acid (B5) ? 0.64 mg13%
Vitamin B6 ? 0.15 mg9%
Folate (B9) C 4 µg1%
Vitamin B12 ? 3.4 µg143%
Choline C 65 mg12%
Calcium ? 60 mg5%
Iron ? 0.9 mg5%
Magnesium ? 30 mg7%
Phosphorus ? 230 mg18%
Potassium ? 290 mg6%
Zinc ? 1.7 mg15%
Copper ? 0.14 mg15%
Manganese ? 0.7 mg30%
Selenium C 36.5 µg66%

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein: 76%Fat: 24%97kcal / 100 g
  • Protein 76%
  • Fat 24%

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Vitamin B12143%Selenium66%Manganese30%Phosphorus18%Copper15%Zinc15%Pantothenic acid (B5)13%Choline12%Riboflavin (B2)9%Niacin (B3)9%

Nutritional insights

  • Protein17.6 gbelow the median for finfish and shellfish products (median 19.9 g)
  • Fat2.4 gbelow the median for finfish and shellfish products (median 2.7 g)
  • Saturated fat0.45 gbelow the median for finfish and shellfish products (median 0.63 g)
  • Sodium60 mgin the lowest quarter of finfish and shellfish products (median 93.9 mg)
  • Protein per 100 kcal18.2 gprotein density, useful for comparing foods with different calorie levels
  • Water78.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat ?0.64 g
Polyunsaturated fat ?0.89 g
Amino acids (18)
Tryptophan ?0.2 g
Threonine ?0.77 g
Isoleucine ?0.81 g
Leucine ?1.4 g
Lysine ?1.6 g
Methionine ?0.52 g
Cystine ?0.19 g
Phenylalanine ?0.69 g
Tyrosine ?0.6 g
Valine ?0.91 g
Arginine ?1.1 g
Histidine ?0.52 g
Alanine ?1.1 g
Aspartic acid ?1.8 g
Glutamic acid ?2.6 g
Glycine ?0.85 g
Proline ?0.62 g
Serine ?0.72 g
Individual fatty acids (19)
EPA (omega-3, 20:5 n-3) ?0.28 g
DHA (omega-3, 22:6 n-3) ?0.42 g
Linoleic acid (omega-6, 18:2) ?0.045 g
SFA 4:0 ?0 g
SFA 6:0 ?0 g
SFA 8:0 ?0 g
SFA 10:0 ?0 g
SFA 12:0 ?0.002 g
SFA 14:0 ?0.078 g
SFA 16:0 ?0.33 g
SFA 18:0 ?0.041 g
MUFA 18:1 ?0.41 g
PUFA 18:3 ?0.049 g
PUFA 20:4 ?0.055 g
MUFA 16:1 ?0.2 g
PUFA 18:4 ?0.025 g
MUFA 20:1 ?0.028 g
MUFA 22:1 ?0.001 g
PUFA 22:5 n-3 (DPA) ?0.018 g
Carotenoids (8)
Beta-carotene Z0 µg
Lycopene Z0 µg
Lutein + zeaxanthin Z0 µg
Retinol C15 µg
Carotene, alpha Z0 µg
Vitamin D (D2 + D3), International Units C31 IU
Vitamin D3 (cholecalciferol) C0.8 µg
Cryptoxanthin, beta Z0 µg
Other components (11)
Water ?78.8 g
Alcohol ?0 g
Caffeine Z0 mg
Ash ?1.4 g
Theobromine Z0 mg
Energy ?406 kJ
Vitamin A, IU C50 IU
Folic acid Z0 µg
Folate, food ?4 µg
Vitamin E, added Z0 mg
Vitamin B-12, added Z0 µg

Other forms of Fish

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
Fish, salmon, king, chinook, smoked and canned (Alaska Native) Cooked 150 23.2 g 0 g 5.9 g
Fish, salmon, king, chinook, smoked, brined (Alaska Native) Cooked 430 39.9 g 0 g 30 g
Fish, salmon, king, chinook, liver (Alaska Native) 156 16.6 g 4.3 g 8 g
Fish, whitefish, broad, liver (Alaska Native) 104 11 g 5.1 g 4.4 g
Fish, halibut, raw, with skin (Alaska Native) Raw 116 20.5 g 1.8 g 2.9 g
Fish, salmon, coho (silver), raw (Alaska Native) Raw 140 22.6 g 0 g 5.6 g
Fish, salmon, red, canned, bones removed (Alaska Native) Canned 161 27.3 g 0 g 5.8 g
Fish, whitefish, eggs (Alaska Native) 104 14.7 g 4.9 g 2.9 g
Fish, salmon, red, (sockeye), canned, smoked (Alaska Native) Cooked 206 35.2 g 0 g 7.3 g
Fish, salmon, red, (sockeye), kippered (Alaska Native) 141 24.5 g 0 g 4.8 g
Fish, salmon, king, with skin, kippered, (Alaska Native) 209 23.2 g 0 g 13 g
Fish, sheefish, raw (Alaska Native) Raw 115 22.3 g 0 g 2.8 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
Crustaceans, crab, blue, raw Raw 87 18.1 g 0.04 g 1.1 g
Crustaceans, crab, queen, raw Raw 90 18.5 g 0 g 1.2 g
Crustaceans, crab, dungeness, raw Raw 86 17.4 g 0.74 g 0.97 g
Alaska Pollock, raw Raw 79 17.3 g 0.057 g 0.99 g
Crustaceans, crab, alaska king, raw Raw 84 18.3 g 0 g 0.6 g
Mollusks, snail, raw Raw 90 16.1 g 2 g 1.4 g
Crustaceans, lobster, northern, raw Raw 77 16.5 g 0 g 0.75 g
Crustaceans, crayfish, mixed species, wild, raw Raw 77 16 g 0 g 0.95 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Frequently asked questions

How many calories are in raw fish?

100 g of raw fish has 97 kcal. 3 oz (85 g): about 82 kcal.

Is raw fish high in protein?

Raw fish contains 17.6 g of protein per 100 g (35% of the 50 g Daily Value), or 15 g in 3 oz (85 g). About 76% of its calories come from protein. Compared with other finfish and shellfish products, that is below the median (median 19.9 g).

How many carbs are in raw fish?

Raw fish has 0 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.

How much fat is in raw fish?

Raw fish contains 2.4 g of fat per 100 g, of which 0.45 g is saturated (2% of the Daily Value).

What vitamins and minerals does raw fish contain?

Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (143% DV), selenium (66% DV), manganese (30% DV), phosphorus (18% DV) and copper (15% DV). The full list is in the vitamins and minerals table above.

How much sodium is in raw fish?

100 g contains 60 mg of sodium, 3% of the 2,300 mg Daily Value.

Does fish have the same nutrition raw and cooked?

No. Per 100 g, fish, smelt, rainbow, raw has 97 kcal, while fish, salmon, king, chinook, smoked and canned (Alaska Native) has 150 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.

Where does this nutrition data come from?

From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Source of the nutrition information

  • USDA FoodData Central: SR Legacy, record 175146. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: . Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.