Whole fish 100 g/day cuts CVD mortality. SRR 0.75 across 34 MAs (Jayedi, Adv Nutr 2020). Per 100 g: 97 kcal, 17.6 g protein, 2.4 g fat. A standard fillet is 130–180 g — weigh to avoid eyeballing the portion.
How should I track Smelt, rainbow, raw?
Smelt, rainbow, raw is a good source of protein. For the most accurate tracking of Smelt, rainbow, raw, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.