17 Fit Food calories Fish and seafood
Sprats calories and nutrition facts
Per 100 g: 186 kcal — 19.8 g protein, 11.9 g fat and 0 g carbs.
Small, oily relatives of the herring, sprats are usually eaten whole. Smoked and packed tightly in oil in flat tins, they become the famous Riga sprats of Latvia, and that oil takes canned sprats to about 347 kcal per 100 g, nearly double fresh ones, so drain them well. Fresh sprats are dusted in flour and fried like whitebait, and they’re rich in vitamin B12 and iodine.
- High in protein
- Low salt
- High in vitamin B12
- High in iodine
- Protein 43%
- Fat 57%
- Carbs 0%
In everyday portions
- 100 kcal is 55 g this much of it gives 100 kcal
- 20 g of protein is 100 g this much to eat for 20 g of protein
- Energy density Medium 1.9 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Fresh | 186 | 19.8 | 11.9 | 0 |
| Canned in oil | 347 | 15.2 | 32.2 | 0 |
| Smoked | 243 | 19.4 | 18.4 | 0 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Fresh
Energy and macros
- Energy 186 kcal 9%
- Protein 19.8 g 40%
- Fat 11.9 g 17%
- Carbs available, without fibre 0 g 0%
- Fibre 0 g
- Salt 0.17 g 3%
Where the calories come from
- Protein 43%
- Fat 57%
- Carbs 0%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 276 µg 34%
- Vitamin D 0 µg 0%
- Vitamin E 2.5 mg 21%
- Vitamin K 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.04 mg 4%
- Vitamin B2 (riboflavin) 0.26 mg 19%
- Vitamin B3 (niacin) 5 mg 31%
- Vitamin B5 (pantothenic acid) no data
- Vitamin B6 0.27 mg 19%
- Folate (B9) 17.6 µg 9%
- Vitamin B12 10.4 µg 416%
- Choline no data
Minerals
- Potassium 230 mg 12%
- Calcium 157 mg 20%
- Phosphorus 220 mg 31%
- Magnesium 20 mg 5%
- Iron 0.59 mg 4%
- Zinc 1 mg 10%
- Copper 0.13 mg 13%
- Manganese 0.13 mg 6%
- Selenium 10 µg 18%
- Iodine 59 µg 39%
- Sodium 68 mg 3%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Low salt
- High in vitamin B12
- High in iodine
- High in vitamin A
- High in phosphorus
- High in vitamin B3
- Source of vitamin E
- Source of calcium
- Source of vitamin B6
- Source of vitamin B2
- Source of selenium
Canned in oil
Energy and macros
- Energy 347 kcal 17%
- Protein 15.2 g 30%
- Fat 32.2 g 46%
- Carbs available, without fibre 0 g 0%
- Fibre 0 g
- Salt no data
Where the calories come from
- Protein 17%
- Fat 83%
- Carbs 0%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A no data
- Vitamin D 0 µg 0%
- Vitamin E 11.4 mg 95%
- Vitamin K 1.2 µg 2%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.031 mg 3%
- Vitamin B2 (riboflavin) 0.2 mg 14%
- Vitamin B3 (niacin) 3.9 mg 24%
- Vitamin B5 (pantothenic acid) no data
- Vitamin B6 no data
- Folate (B9) no data
- Vitamin B12 no data
- Choline no data
Minerals
- Potassium 177 mg 9%
- Calcium no data
- Phosphorus 169 mg 24%
- Magnesium 15.4 mg 4%
- Iron 0.454 mg 3%
- Zinc 0.785 mg 8%
- Copper 0.1 mg 10%
- Manganese no data
- Selenium 7.7 µg 14%
- Iodine no data
- Sodium no data
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- High in vitamin E
- Source of phosphorus
- Source of vitamin B3
Smoked
Energy and macros
- Energy 243 kcal 12%
- Protein 19.4 g 39%
- Fat 18.4 g 26%
- Carbs available, without fibre 0 g 0%
- Fibre 0 g
- Salt 2 g 33%
Where the calories come from
- Protein 32%
- Fat 68%
- Carbs 0%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 150 µg 19%
- Vitamin D 32 µg 640%
- Vitamin E 1.6 mg 13%
- Vitamin K 0.2 µg <1%
- Vitamin C 1 mg 1%
- Vitamin B1 (thiamin) 0.025 mg 2%
- Vitamin B2 (riboflavin) 0.4 mg 29%
- Vitamin B3 (niacin) 4 mg 25%
- Vitamin B5 (pantothenic acid) 1 mg 17%
- Vitamin B6 0.5 mg 36%
- Folate (B9) 11 µg 6%
- Vitamin B12 9.7 µg 388%
- Choline no data
Minerals
- Potassium 410 mg 20%
- Calcium 170 mg 21%
- Phosphorus 238 mg 34%
- Magnesium 31 mg 8%
- Iron 1 mg 7%
- Zinc 0.865 mg 9%
- Copper 0.214 mg 21%
- Manganese 0.039 mg 2%
- Selenium no data
- Iodine 48 µg 32%
- Sodium 785 mg 33%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in vitamin D
- High in vitamin B12
- High in vitamin B6
- High in phosphorus
- High in iodine
- Source of vitamin B2
- Source of vitamin B3
- Source of copper
- Source of calcium
- Source of potassium
- Source of vitamin A
- Source of vitamin B5
Fish and seafood
Among fish and seafood
The category in the 17 Fit catalog: 183 foods. Compared per 100 g.
- 70% More calories than 70% of fish and seafood.
- 86% More vitamin B12 than 86% of fish and seafood.
- 97% More vitamin A than 97% of fish and seafood.
- 78% More vitamin E than 78% of fish and seafood.
- 92% More calcium than 92% of fish and seafood.
Similar in composition
The foods with the nearest calories and macros.
- Salmon 208 kcal
- Mackerel 205 kcal
- Sardines 208 kcal
- Trout 141 kcal
- Salmon roe 143 kcal
- Pink salmon 127 kcal
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Where these numbers come from
ANSES-CIQUAL (France), code 26173.
The vitamins and minerals it lacked come from Livsmedelsdatabasen (Sweden).
Carbs are available carbohydrates, without fibre, as on EU labels.