Every 100 kcal of rainbow smelt brings 18.2 g of protein. On that measure it ranks 46th of the 121 seafood in this database and 77th of all 796 foods on the site. Measured by weight instead, its 22.6 g per 100 g ranks 72nd in its group.
About 73% of the calories in rainbow smelt come from protein, which makes it extremely protein-dense - close to the practical ceiling for a whole food. Foods in this band are the ones that let you raise your protein intake without raising your calorie intake much at all.
Weight for weight, rainbow smelt has 7.3 g of protein for each gram of fat (22.6 g against 3.1 g per 100 g).
Set against coho salmon, another seafood entry in the database, a serving carries about 0.7 g less protein (coho salmon has 19.9 g per 3 oz cooked).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving quoted here is measured by weight at 85 g, and it covers about 38% of the 50 g FDA Daily Value for protein.
Serving sizes
Protein in common portions of rainbow smelt
Protein and calories in Rainbow smelt for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
22.6 g
124 kcal
3 oz cooked (serving used here)
85 g
19.2 g
105 kcal
The USDA record lists no other household measure for this food; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in rainbow smelt
The nine essential amino acids in Rainbow smelt, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
1.84 g
1.56 g
81
lysine
2.08 g
1.77 g
92
valine
1.16 g
0.99 g
51
isoleucine
1.04 g
0.88 g
46
threonine
0.991 g
0.84 g
44
phenylalanine
0.882 g
0.75 g
39
methionine
0.669 g
0.57 g
30
histidine
0.665 g
0.57 g
29
tryptophan
0.253 g
0.22 g
11
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
Related
Other seafood by protein per calorie
Swap for more protein per calorie
Striped bass - 18.3 g per 100 kcal, 19.3 g per 3 oz cooked
22.6 g. The 3 oz cooked serving used on this page weighs 85 g and so carries 19.2 g.
How much protein do you get per 100 calories of rainbow smelt?
18.2 g. That figure divides its 22.6 g of protein per 100 g by its 124 kcal per 100 g, so it does not depend on serving size.
Is the protein in rainbow smelt complete?
Yes. The protein in rainbow smelt supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
What share of the protein Daily Value is one serving of rainbow smelt?
About 38%. One 3 oz cooked serving has 19.2 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #175147 (Fish, smelt, rainbow, cooked, dry heat), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.