We are reader-supported. When you buy through links on our site, we may earn an affiliate commission. Learn more

Nutritional Profile of Raw Rainbow Smelt (Fish) - Care Omnia Nutrition

We got 71 nutritional values in our nutrition profile for Raw Rainbow Smelt (Fish).

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks notably well (Top 100) for one nutrient:

Vitamin D3 (Fat-soluble Vitamins)

Also, when compared to all foods, it ranks high (Top 250) for 14 additional nutrients.

With the highest ranking of them being

Eicosapentaenoic Acid, EPA (20:5 n-3) (Polyunsaturated Fats)
Parinaric Acid (18:4) (Polyunsaturated Fats)
Alanine (Amino Acids)
Vitamin D (D2 + D3) (Fat-soluble Vitamins)

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Finfish and Shellfish Products) shows that it ranks quite high (Top 25) for one nutrient:

Manganese, Mn (Minerals)

Additionally, a comparison to foods in the same category shows that it ranks well (Top 50) for four additional nutrients:

Water (Water)
Folate, food (Water-soluble Vitamins)
Lauric Acid (12:0) (Saturated Fats)
Folate, total (Water-soluble Vitamins)

You can find these and more nutrient rankings below.

Nutrient Content Of Raw Rainbow Smelt (Fish)

The nutrient content of food is mainly divided into macro- and micronutrients.

Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.

Secondly you'll find a lipid (fat) profile that shows you the content of saturated, mono-, and polyunsaturated fatty acids.

After that you'll find our detailed nutrient profile with all measured nutrients.

Macronutrient profile of Raw Rainbow Smelt (Fish)

Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.

In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.

Figure 1. Macronutrient profile of Raw Rainbow Smelt (Fish)

2.4%

17.6%

78.8%

Fats

Protein

Water

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

After the overview this macronutrient profile provided let's dive deeper and take a look at the lipid (fat) profile!

Lipid (fat) profile of Raw Rainbow Smelt (Fish)

Lipids (fats) are a major part of the macronutrients in your food.

Lipids (fats), are divided into saturated and unsaturated fats. The unsaturated fats are then in turn divided into mono-, and polyunsaturated fats.

Here's a lipid (fat) profile to give you a sense of how the content of each type of fat compare to each other.

Figure 2. Lipid (fat) profile of Raw Rainbow Smelt (Fish)

0.5%

0.6%

0.9%

Saturated

Mono

Poly

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

And now, let's look at the detailed nutrient profile!

Detailed nutrient profile of Raw Rainbow Smelt (Fish)

Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.

All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.

If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.

Nutrient Profile: Raw Rainbow Smelt (Fish)

In food category: Finfish and Shellfish Products

Fatty Acids (4)	per 100g	per Oz	Rank Cat.	Rank Foods
Fatty Acids, total monounsaturated	641 mg	181.7 mg	297	2243
Fatty Acids, total polyunsaturated	885 mg	250.9 mg	231	1636
Fatty Acids, total saturated	452 mg	128.1 mg	305	2369
Total Lipid (Fat)	2.4 g	686.1 mg	299	1506
Saturated Fats (4)	per 100g	per Oz	Rank Cat.	Rank Foods
Lauric Acid (12:0)	2 mg	0.6 mg	47	708
Myristic Acid (14:0)	78 mg	22.1 mg	188	1072
Palmitic Acid (16:0)	328 mg	93 mg	292	1952
Stearic Acid (18:0)	41 mg	11.6 mg	343	1650
Monounsaturated Fats (4)	per 100g	per Oz	Rank Cat.	Rank Foods
Erucic Acid (22:1)	1 mg	0.3 mg	147	210
Oleic Acid (18:1)	407 mg	115.4 mg	288	2425
Palmitoleic Acid (16:1)	199 mg	56.4 mg	171	784
Paullinic Acid (20:1)	28 mg	7.9 mg	230	446
Polyunsaturated Fats (7)	per 100g	per Oz	Rank Cat.	Rank Foods
Docosahexaenoic Acid, DHA (22:6 n-3)	418 mg	118.5 mg	135	163
Docosapentaenoic Acid, DPA (22:5 n-3)	18 mg	5.1 mg	150	179
Eicosapentaenoic Acid, EPA (20:5 n-3)	275 mg	78 mg	102	123
Eicosatetraenoic Acid, ETA (20:4)	55 mg	15.6 mg	113	239
Linoleic Acid (18:2 n-6)	45 mg	12.8 mg	308	2349
Linolenic Acid (18:3)	49 mg	13.9 mg	211	907
Parinaric Acid (18:4)	25 mg	7.1 mg	118	140
Amino Acids (18)	per 100g	per Oz	Rank Cat.	Rank Foods
Alanine	1.1 g	303.3 mg	65	144
Arginine	1.1 g	300.5 mg	78	205
Aspartic Acid	1.8 g	510.3 mg	94	209
Cystine	189 mg	53.6 mg	96	307
Glutamic Acid	2.6 g	745.6 mg	109	379
Glycine	846 mg	239.8 mg	100	309
Histidine	519 mg	147.1 mg	133	518
Isoleucine	812 mg	230.2 mg	109	297
Leucine	1.4 g	405.4 mg	79	202
Lysine	1.6 g	459.3 mg	81	193
Methionine	522 mg	148 mg	139	448
Phenylalanine	688 mg	195 mg	144	406
Proline	623 mg	176.6 mg	161	531
Serine	719 mg	203.8 mg	135	392
Threonine	773 mg	219.1 mg	115	323
Tryptophan	197 mg	55.8 mg	108	268
Tyrosine	595 mg	168.7 mg	150	476
Valine	908 mg	257.4 mg	84	226
Protein (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Protein	17.6 g	5 g	119	397
Water-soluble Vitamins (9)	per 100g	per Oz	Rank Cat.	Rank Foods
Folate, DFE	4 µg	1.1 µg	58	451
Folate, food	4 µg	1.1 µg	45	285
Folate, total	4 µg	1.1 µg	49	390
Niacin	1.5 mg	411.1 µg	326	1414
Pantothenic Acid	638 µg	180.9 µg	56	555
Riboflavin	120 µg	34 µg	148	691
Thiamin	10 µg	2.8 µg	210	874
Vitamin B12	3.4 µg	1 µg	126	384
Vitamin B6	150 µg	42.5 µg	237	831
Fat-soluble Vitamins (8)	per 100g	per Oz	Rank Cat.	Rank Foods
alpha-Tocopherol	500 µg	141.7 µg	188	593
Phylloquinone	0.1 µg	0.03 µg	89	924
Retinol	15 µg	4.3 µg	121	466
Vitamin A, IU	50 IU	14.2 IU	110	988
Vitamin A, RAE	15 µg	4.3 µg	122	698
Vitamin D (D2 + D3)	0.8 µg	0.2 µg	126	153
Vitamin D (D2 + D3), International Units	31 IU	8.8 IU	72	174
Vitamin D3	0.8 µg	0.2 µg	62	98
Minerals (10)	per 100g	per Oz	Rank Cat.	Rank Foods
Calcium, Ca	60 mg	17 mg	70	487
Copper, Cu	139 µg	39.4 µg	135	710
Iron, Fe	900 µg	255.1 µg	155	832
Magnesium, Mg	30 mg	8.5 mg	61	309
Manganese, Mn	700 µg	198.4 µg	15	411
Phosphorus, P	230 mg	65.2 mg	146	434
Potassium, K	290 mg	82.2 mg	199	608
Selenium, Se	36.5 µg	10.3 µg	147	326
Sodium, Na	60 mg	17 mg	292	1089
Zinc, Zn	1.7 mg	467.8 µg	76	748
Other Micronutrients (2)	per 100g	per Oz	Rank Cat.	Rank Foods
Cholesterol	70 mg	19.8 mg	101	311
Choline	65 mg	18.4 mg	164	511
Water (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Water	78.8 g	22.3 g	40	728
Other (3)	per 100g	per Oz	Rank Cat.	Rank Foods
Ash	1.4 g	396.9 mg	86	520
Kcal (Energy)	97 kcal	27.5 kcal	168	591
KJ (Energy)	406 kj	115.1 kj	125	779

Figure 3. Nutritional profile of raw rainbow smelt (fish) with 71 nutrient values.

Foods Available Online

We searched Amazon for "Rainbow Smelt" and found these products.

You can click on an image or the link below for further details of each product (#ad).

RAINBOW POPCORN-Pops Corn - Gourmet Popcorn B... available on Amazon — RAINBOW POPCORN-Pops Corn - Gourmet Popcorn B...

Smelt Whole Previously Frozen available on Amazon — Smelt Whole Previously Frozen

1 Similar Finfish or Shellfish Products

Explore the nutrient content of similar finfish and shellfish products below by clicking on their names.

Similar Finfish and Shellfish Products 1 - 1

Click on the food to explore all the other nutrients it contains.

Rainbow Smelt	No of Nutrients
Dry-Heated Rainbow Smelt (Fish)	65

Figure 4. One similar finfish and shellfish products.

Recommended High Quality Supplements

Choosing a high quality supplement can be quite tricky.

You have to know what to look for and it takes a lot of work to go through the myriad of available products.

We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.

We update/review our recommendations several times per year.

Get In Touch With Us!

We welcome each and every question, comment or suggestion you might have about our site! No matter how small, trivial or complicated you think it might be.

We use your questions, comments or suggestions to update and add to our content.

Please don't hesitate to Contact Us and let us know what's on your mind.

Healthy wishes from us at,