Amazing Health Benefits of Dried Sprats and Their Nutritional Facts

Health benefits of dried sprats

In here let’s discover the health benefits of dried sprats. First of all we need to know what is sprats. They are tiny oily fish that offer numerous nutritional benefits.

Although dried sprats became unknown, these dried sprats are one of the most nutritious seafood varieties.

In here lets examines the benefits these fish offer, their nutritional profile, and how to use them.

What is dried sprats means?

Dried sprats are a small type of fish that have a similar appearance to sardines. Different from they are generally much smaller in size.

According to the studies 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.

You must know that apart from the health benefits of dried sprats, they 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 flavour.

However, they are also available as fresh fish, particularly in the countries near to where they live.

riga sprats nutrition

What are the nutrition benefits of dried sprats?

There are lots of health benefits of dried sprats you must know. Here are the full nutritional values for sprats per 100g serving.

According to the nutritional data that sourced from the NCC Database, and the daily values have been calculated using the FDA’s published daily values the nutrition value of dried sprats are given below.

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


  • 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

This points shows that dried sprats are much more than a food. Its a source of good quality provider of nutrients. Then let’s discover the amazing health benefits of dried sprats.

The Health benefits of dried sprats you must know

health benefits of sprats

1. Rich Source of Long-chain Omega-3

As the other oily fish like herring and anchovies, this died sprats offer a significant amount of omega-3.

According to the nutritional data these dried 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 given above , 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.

Higher omega-3 intake may help to lower your blood pressure and triglyceride levels, which could help to reduce the risk of cardiovascular disease. Isn’t it a good health benefits of dried sprats?

2. Provider of Moderate Source of Vitamin D

We are now that some fish offer higher amounts, apart from them 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.

3. Contains a Minimal Mercury percentage

Contamination with a heavy metal called mercury is a substantial problem for some types of seafood. But there are better health benefits of dried sprats as a sea food.

Dried sprats are small fish that diet of sprats revolves around zooplankton and tiny marine creatures, such as copepods.

Compared to larger predatory fish species, this means that sprats are low on the ocean food chain and do not accumulate much mercury.

The main reason for this is because mercury bio accumulates in larger fish as they eat the smaller ones.

On the positive side, several studies have investigated the mercury levels of sprats and found it to be very low.

One particular study that investigated the mercury levels of canned fish from local markets demonstrates this point well.

In this study, 110 canned fish samples were analysed from varying fish species.

This research showed that sprats contained the lowest amount of mercury among all the different fish, with only 0.02 mg mercury per kilogram.

4. Good Source of Vitamin B12

As per discussion given above according to the nutritional values section, sprats provide a large amount of vitamin B12 equal to 548% of the daily value.

Vitamin B12 is a critical nutrient that plays a vital role in energy production and DNA and red blood cell production (15).

Furthermore, ensuring sufficient B12 intake is essential for preventing vitamin B12 deficiency anaemia.

5. Rich Sources of Selenium

More than one billion people around the world are thought to have an insufficient selenium intake per day.

Selenium is an essential mineral with importance for the human body’s antioxidant system.

On the positive side, sprats are also a rich source of selenium. One hundred grams of sprats offer close to the daily value of selenium, providing 85% of the recommended amount.

6. Amazing Nutrient Density

Another excellent nutritional benefit of sprats is just how nutrient-dense they are.

For instance, they provide significant amounts of protein, omega-3, vitamin B12, selenium, and more for just 157 calories per 100-gram serving.

One reason for this nutrient density is because when we eat sprats, we eat the whole fish, which includes the nutrient-rich organ meats like liver.

These are the best health benefits of dried sprats that will help to make your life more effective. Sprats are particularly useful for those wishing to increase their omega-3 intake, but they also provide large amounts of protein, B vitamins, and selenium.