Fish, cisco, smoked
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Cisco, a freshwater whitefish from the Great Lakes region, is transformed by smoking into a delicately flavored, firm-textured fillet with a rich, oily mouthfeel. Its nutritional profile is strikingly lean, offering a substantial 16.36 grams of protein per 100 grams with zero carbohydrates, making it a pure protein and healthy fat source.
Calorie split: 38% protein · 0% carbs · 62% fat
↓ Full nutrition💚 Why it's loved
People cherish smoked cisco for its unique, buttery flavor that's milder than salmon but richer than cod, often served simply to highlight its delicate smoke-kissed taste. It's a beloved staple in Great Lakes regional cuisine, evoking a sense of place and tradition.
⚠️ Watch-outs & how to enjoy it better
As a smoked fish, it can be high in sodium, which is a consideration for those monitoring salt intake. The primary caution is for individuals with fish allergies. To counteract sodium, pair it with unsalted sides like steamed vegetables or fresh salads, and practice portion control by using it as a flavorful accent rather than the main component.
Key benefits
- Excellent source of high-quality protein
- Rich in omega-3 fatty acids
- Zero carbohydrates, suitable for keto diets
- Provides essential vitamins like B12 and D
- Low in calories for a nutrient-dense food
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Cisco are a keystone species in the Great Lakes food web, and their populations have fluctuated dramatically due to invasive species like the sea lamprey, directly impacting the commercial smoked fish industry.
Full nutrition (USDA data · scales with serving)
| Water | 69.8 g |
| Energy | 177 kcal |
| Energy | 741 kj |
| Protein | 16.4 g |
| Total lipid (fat) | 11.9 g |
| Ash | 2.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 26.0 mg |
| Iron, Fe | 0.49 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 150 mg |
| Potassium, K | 293 mg |
| Sodium, Na | 481 mg |
| Zinc, Zn | 0.30 mg |
| Copper, Cu | 0.21 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 18.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.16 mg |
| Niacin | 2.3 mg |
| Pantothenic acid | 0.31 mg |
| Vitamin B-6 | 0.27 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Choline, total | 95.0 mg |
| Vitamin B-12 | 4.3 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 283 ug |
| Retinol | 283 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 943 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.22 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 530 iu |
| Vitamin D (D2 + D3) | 13.3 ug |
| Vitamin D3 (cholecalciferol) | 13.3 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.7 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.65 g |
| SFA 16:0 | 0.89 g |
| SFA 18:0 | 0.20 g |
| Fatty acids, total monounsaturated | 5.5 g |
| MUFA 16:1 | 2.7 g |
| MUFA 18:1 | 2.5 g |
| MUFA 20:1 | 0.37 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.3 g |
| PUFA 18:2 | 0.42 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.23 g |
| PUFA 20:4 | 0.11 g |
| PUFA 20:5 n-3 (EPA) | 0.64 g |
| PUFA 22:5 n-3 (DPA) | 0.27 g |
| PUFA 22:6 n-3 (DHA) | 0.61 g |
| Cholesterol | 32.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.18 g |
| Threonine | 0.72 g |
| Isoleucine | 0.75 g |
| Leucine | 1.3 g |
| Lysine | 1.5 g |
| Methionine | 0.48 g |
| Cystine | 0.17 g |
| Phenylalanine | 0.64 g |
| Tyrosine | 0.55 g |
| Valine | 0.84 g |
| Arginine | 0.98 g |
| Histidine | 0.48 g |
| Alanine | 0.99 g |
| Aspartic acid | 1.7 g |
| Glutamic acid | 2.4 g |
| Glycine | 0.79 g |
| Proline | 0.58 g |
| Serine | 0.67 g |
FAQ
How is smoked cisco different from smoked whitefish?
Cisco and whitefish are closely related species from the same family, both popular for smoking in the Great Lakes. Cisco (Coregonus artedi) is often slightly smaller and may have a finer, more delicate texture and milder flavor than the larger lake whitefish (Coregonus clupeaformis).
Is smoked cisco cooked or raw?
Smoked cisco is fully cooked during the smoking process. The fish is first cured and then exposed to smoke, which both preserves it and imparts flavor. It is ready to eat straight from the package.
What does smoked cisco taste like?
It has a mild, clean, and slightly sweet fish flavor with a pronounced smokiness. The texture is firm yet flaky, and the natural oils give it a rich, buttery mouthfeel.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.77 kcal/g · 37% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.64 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.