Smelt are small, schooling fish that are among the most nutrient-dense options available when consumed whole, as the bones and organs are edible and contribute substantially to the overall nutritional value. When eaten whole, smelt deliver bioavailable calcium directly from bone, supporting skeletal integrity and neuromuscular signaling without requiring supplementation. The protein content is high relative to body size, and smelt provide a complete essential amino acid profile that supports muscle protein synthesis and metabolic nitrogen balance. Omega-3 fatty acids, including EPA and DHA, are present in meaningful concentrations and contribute to cognitive function, cellular membrane fluidity, and anti-inflammatory eicosanoid production. Smelt are a reliable source of vitamin D, a fat-soluble hormone precursor that regulates calcium absorption, immune modulation, and gene expression across numerous physiological systems. B12 content is high and in a highly bioavailable animal form, supporting myelin maintenance and hematopoiesis. Phosphorus, magnesium, and selenium round out a mineral profile that supports energy metabolism, muscle contraction, and oxidative stress regulation. The fat profile of smelt includes both saturated and polyunsaturated fractions, which together support hormonal precursor availability and structural lipid function. Iodine levels contribute to thyroid hormone substrate supply, which governs metabolic rate and thermogenesis. Smelt are small enough that they are often consumed with minimal processing, preserving heat-sensitive nutrients like certain B vitamins and omega-3 fatty acids. Their high bioavailability across protein, fat, and mineral fractions makes them an exceptionally efficient protein source on a per-calorie basis.

• Cholesterol: 70mg (hormone synthesis, cellular membrane structure, bile acid production)
• Sodium: 60mg (fluid regulation, nerve signaling, muscle contraction support)
• Potassium: 290mg (electrolyte balance, cardiovascular rhythm, muscular function)
• Phosphorus: 230mg (bone matrix structure, ATP production, cellular repair)
• Magnesium: 30mg (muscle relaxation, ATP synthesis, nervous system regulation)
• Calcium: 60mg (skeletal structure, nerve transmission, smooth muscle function)
• Iron: 0.9mg (oxygen transport, hemoglobin formation, metabolic energy production)
• Zinc: 1.7mg (immune signaling, testosterone support, tissue repair and growth)
• Selenium: 37mcg (antioxidant enzyme activation, thyroid metabolism, cellular defense)
• Vitamin A: 15mcg (visual system support, epithelial integrity, immune activation)
• Vitamin D: 0.8mcg (calcium absorption regulation, bone metabolism, immune modulation)
• Vitamin E: 0.5mg (lipid membrane protection, antioxidant cellular defense)
• Vitamin B12: 3.4mcg (neurological function, DNA synthesis, red blood cell production)
• Vitamin B6: 0.2mg (amino acid metabolism, neurotransmitter biosynthesis)
• Niacin (B3): 1.5mg (cellular NAD production, energy metabolism, nervous system support)
• Pantothenic Acid (B5): 0.6mg (fatty acid metabolism, coenzyme A synthesis, hormone production)
• Riboflavin (B2): 0.1mg (energy production, cellular growth, electron transport cofactor)
• Thiamin (B1): 0.03mg (carbohydrate metabolism, nerve function support)
• Choline: 65mg (cell membrane integrity, neurotransmitter synthesis, liver fat transport)
• Folate: 4mcg (DNA synthesis, cell division, red blood cell maturation)

These values are approximate and can vary based on factors such as the specific cut of beef and cooking method.