What Are Sprats?

Sprats are a small type of fish that have a similar appearance to sardines, but they are generally much smaller in size.

Generally speaking, these fish grow to a size of approximately 9–15 cm in length and mostly live in waters around Europe, Australia, New Zealand, and the South-West Atlantic.

There are five different species of sprat, but the most common is known as the European sprat, which has the scientific name of ‘Sprattus Sprattus’ .

Sprats are often smoked before being canned in oil or brine, and they have a tasty and smoky flavor. However, they are also available as fresh fish, particularly in the countries near to where they live.

Nutrition Facts

Here are the full nutritional values for sprats per 3.5 oz (100g) serving.

In per 100g of dried sprats contain :

• Calories 157 kcal
• Carbohydrate 0 g
• Fibre 0 g
• Sugars 0 g
• Fat 6.53 g
• Saturated 1.47 g
• Monounsaturated 2.70 g
• Polyunsaturated 1.54 g
• Omega-3 1.38 g
• Omega-6 0.14 g
• Protein 23.03 g

Not only that, dried sprats also contain vitamins and minerals too.

Vitamins :

• Vitamin B12: 548% DV
• Niacin (B3): 26% DV
• Riboflavin (B2): 23% DV
• Vitamin B6: 21% DV
• Vitamin D: 15% DV
• Pantothenic acid (B5): 15% DV
• Choline: 15% DV
• Thiamin (B1): 9% DV
• Vitamin E: 5% DV
• Folate: 3% DV
• Vitamin A: 2% DV
• Vitamin C: 1% DV

Minerals:

• Selenium: 85% DV
• Phosphorus: 24% DV
• Zinc: 12% DV
• Magnesium: 10% DV
• Potassium: 9% DV
• Copper: 13% DV
• Iron: 8% DV
• Calcium: 6% DV
• Sodium: 5% DV
• Manganese: 2% DV

Sprats Are a Rich Source of Long-chain Omega-3

Similar to other oily fish like herring and anchovies, sprats offer a significant amount of omega-3.

Sprats provide these omega-3 fatty acids in the form of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). EPA and DHA are the most bioavailable form of omega-3.

As shown in the nutrition facts section, sprats provide approximately 1.4 grams of omega-3 per 100-gram serving.

Omega-3 is an ‘essential fatty acid,’ which means that we need to obtain it from our diet. Among its numerous functions, omega-3 is important for its role in anti-inflammatory processes and its ability to positively impact markers of cardiovascular health .

For example, higher omega-3 intake may help to lower blood pressure and triglyceride levels, which could help to reduce the risk of cardiovascular disease .

Sprats Provide a Moderate Source of Vitamin D

Although some fish offer higher amounts, sprats are a reasonably good dietary source of vitamin D.

According to the NCC database, sprats provide approximately three mcg of vitamin D per 100-gram serving. This amount is equivalent to 15% of the daily value for the vitamin.

Vitamin D is an essential vitamin that plays crucial roles in the immune, nervous, and skeletal systems .