Group · Fish
Smelt
Smelt is a small, silvery fish popular along the coast, recognisable by its slender body and a delicate smell reminiscent of fresh cucumber. It is often sold whole and traditionally cooked fried, in batter or pan-fried, and is sometimes eaten in its entirety because its bones are so fine. Rich in good-quality protein, it also provides some useful marine minerals. Its delicate flesh and small size make it a sociable food, ideal for a nibble with drinks or a light main course. Like many fish, smelt fits naturally into a balanced diet, as long as you keep an eye on how it is cooked, which has a big effect on its calories.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 85 kcal |
| Kilojoules | 361 kJ |
| Protein | 17,5 g |
| Carbohydrate | 12,2 g |
| Fat | 1,7 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- DHA0,48 g192 %
- Vitamin B123,44 µg138 %
- EPA0,24 g96 %
- Iodine67 µg45 %
- Phosphorus245 mg35 %
- Total omega-30,72 g29 %
- Vitamin B937 µg19 %
- Potassium357 mg18 %
See the other 4 nutrients
- Vitamin B50,64 mg11 %
- Vitamin B31,45 mg9 %
- Vitamin B20,12 mg9 %
- Magnesium24 mg6 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
To get the most out of smelt, start with the cooking method. Fried, it becomes high in calories because frying soaks up a lot of fat: that largely explains the higher nutritional values (around 85.4 kcal per 100 g, with about 1.7 g of fat). If you are watching your waistline, choose baking, steaming or pan-frying with very little oil. Gentle cooking keeps the texture better and limits the fat.
In terms of nutrients, smelt provides nearly 17.5 g of protein per 100 g, making it a good source of complete protein. Eaten whole, it also supplies calcium and phosphorus thanks to its small edible bones, along with marine trace elements. Like most fish, it contains beneficial fatty acids, as long as you do not drown it in the fryer.
Practical tips for eating it:
- Allow a portion of 100 to 150 g per person as a main course.
- Buy it very fresh (the cucumber smell is a good guide) and eat it quickly, or freeze it.
- Serve it with green vegetables, a crisp salad or a squeeze of lemon for a light meal.
- As a nibble with drinks, serve it in small amounts rather than by the handful to keep calories under control.
For active people, smelt is a convenient source of protein to support muscle recovery after exercise. Cooked without added fat, it fits well into a post-workout meal rich in complex carbohydrates. If you want to vary your protein intake, you can also alternate it with other fish such as mackerel or the leaner cod. To round out your nutrition strategy, explore our advice on fitness nutrition.
Weight control: the main thing to watch is the preparation. Fried or breaded smelt quickly becomes calorie-dense, while a baked version stays reasonable. Avoid fatty sauces and overly rich side dishes. You can compare its values with other foods using the calorie table, and find more ideas in the fish family. Well chosen and well cooked, smelt remains a tasty ally for adding variety to your diet while keeping control of your plate.