Seafood
raw american shad.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
shad
SERVING
CALORIES
197
PROTEIN
16.9g
CARBS
0g
FAT
13.8g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories197kcal—
Protein16.9g34%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat13.8g18%
Saturated fat3.1g16%
Cholesterol75mg25%
Water68.2g—
MINERALS
Sodium51mg2%
Potassium384mg8%
Calcium47mg4%
Iron0.97mg5%
Magnesium30mg7%
Phosphorus272mg22%
Zinc0.37mg3%
Copper0.06mg7%
Manganese0.04mg2%
Selenium36.5µg66%
VITAMINS
Vitamin A32µg4%
Vitamin C0mg0%
Vitamin D4.8µg24%
Vitamin E1.2mg8%
Vitamin K0.10µg0%
Thiamin (B1)0.15mg13%
Riboflavin (B2)0.24mg18%
Niacin (B3)8.4mg53%
Pantothenic acid (B5)0.75mg15%
Vitamin B60.40mg24%
Folate (B9)15µg4%
Vitamin B120.15µg6%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup170g
1 tablespoon10.6g
1 teaspoon3.5g
1 ml0.7g
1 liter708.3g
1 piece150g
HEALTH BENEFITS
Why eat it.
- ✓Rich in omega-3 fatty acids (EPA and DHA), which support cardiovascular health by reducing inflammation and blood pressure.
- ✓Excellent source of high-quality, complete protein, essential for muscle building, tissue repair, and enzyme production.
- ✓Provides a significant amount of Vitamin B12, crucial for nerve function and the formation of red blood cells.
- ✓Good source of selenium, an antioxidant that helps protect cells from damage and supports immune function.
COOKING TIPS
In the kitchen.
- 1American shad is notoriously bony. Consider slow-cooking methods like baking or planking (cooking on a wooden plank near a fire), which can help soften the smaller bones.
- 2The flesh is rich and oily, making it excellent for smoking, broiling, or grilling. Avoid overcooking to keep it moist.
- 3The roe (eggs) of the female shad is a prized delicacy. It is often gently sautéed in butter until lightly browned and firm.
- 4Because of the bones, deboning the fillets before cooking is a common but challenging practice. Alternatively, cook the fish whole and carefully remove the flesh from the bones after cooking.
STORAGE
Keep it fresh.
- Store fresh, raw shad in the coldest part of the refrigerator (below 40°F or 4°C) and consume within 1-2 days of purchase.
- For longer storage, wrap the fish tightly in plastic wrap and then foil or place in a freezer bag, removing as much air as possible. Freeze at 0°F (-18°C) for up to 3 months.
FAQ
Frequently asked questions.
Is American shad healthy?
Yes, American shad is very healthy. It's an excellent source of omega-3 fatty acids (EPA and DHA), which support cardiovascular health by reducing inflammation and blood pressure. It also provides high-quality protein, Vitamin B12 for nerve function, and selenium, an antioxidant.
What are the nutritional values of American shad per 100g?
Per 100g, raw American shad contains approximately 197 calories, 16.93g of protein, 0g of carbohydrates, and 13.77g of fat. It's a nutrient-dense fish, particularly rich in healthy fats and complete protein.
Is American shad good for weight loss?
American shad can be part of a weight-loss diet due to its high protein content, which promotes satiety, and healthy fats. While it's higher in calories and fat than some leaner fish, its nutritional benefits make it a valuable addition in moderation.
Is American shad gluten-free?
Yes, American shad is naturally gluten-free. As a whole, unprocessed fish, it does not contain any gluten and is suitable for individuals following a gluten-free diet.
Is American shad keto-friendly?
Absolutely, American shad is highly keto-friendly. It contains 0g of carbohydrates and is rich in healthy fats and protein, making it an excellent choice for a ketogenic diet to meet macronutrient goals.
How do you cook American shad?
American shad is often baked, broiled, or pan-fried. Due to its numerous small bones, many prefer to bake or broil it whole, allowing the bones to soften, or prepare it as 'planked shad.' Filleting requires skill to remove the intricate bone structure.
What does American shad taste like?
American shad has a rich, distinct flavor that is often described as sweet and delicate, with a slightly oily texture. Its taste is often compared to salmon or mackerel but with its own unique profile, making it a favorite among fish connoisseurs.
How do you store fresh American shad?
Fresh American shad should be stored in the coldest part of your refrigerator, ideally on a bed of ice, for no more than 1-2 days. For longer storage, it can be frozen for up to 3-6 months when properly wrapped to prevent freezer burn.
Does American shad have a lot of bones?
Yes, American shad is famously known for having a very intricate and numerous bone structure, particularly small 'pin bones.' This can make filleting challenging, and many traditional recipes account for this by cooking methods that soften the bones or by serving techniques that allow for easy bone removal.
Can you eat American shad raw?
While the prompt specifies 'raw american shad,' it is generally not recommended to eat American shad raw due to potential parasites and its bony nature. It should be thoroughly cooked to ensure safety and to make the bones more manageable.
