American shad (raw) nutrition facts
Per 1 fillet · 184 g
of a 2,000 cal day
- Protein31g35% of calories
- Carbs0g0% of calories
- Fat25g65% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Low sodium
- ✓ Sugar free
At a glance
One serving of American shad (raw) (1 fillet, 184 g) has 363 calories, with 31 g of protein, 0 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (65% of calories). It is high in protein (62% DV), Vitamin D (59% DV) and thiamine (23% DV). Keep an eye on saturated fat and cholesterol, which provide 29% and 46% of the daily value.
High in
20%+ of the daily value
- Protein62%
- Vitamin D59%
- Thiamine23%
- Riboflavin (B2)34%
- Niacin97%
- Vitamin B657%
Good source of
10–19% of the daily value
- Vitamin E15%
- Vitamin B1212%
- Potassium15%
- Magnesium13%
- Copper13%
Watch
20%+ of the daily value
- Saturated fat29%
- Cholesterol46%
Vitamins & minerals
Amounts for 1 fillet (184 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 59 μg | 7% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 9 μg | 59% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 0.2 μg | 0% |
| Thiamine | 0.3 mg | 23% |
| Riboflavin (B2) | 0.4 mg | 34% |
| Niacin | 15 mg | 97% |
| Vitamin B6 | 1 mg | 57% |
| Folate (B9) | 28 μg | 7% |
| Vitamin B12 | 0.3 μg | 12% |
| Pantothenic acid | 1 mg | 28% |
| Choline | 136 mg | 25% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 86 mg | 9% |
| Iron | 2 mg | 22% |
| Potassium | 707 mg | 15% |
| Magnesium | 55 mg | 13% |
| Phosphorus | 500 mg | 71% |
| Zinc | 1 mg | 6% |
| Copper | 0.1 mg | 13% |
| Manganese | 0.1 mg | 3% |
| Selenium | 67 μg | 122% |
Full breakdown · 32 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 2 g | — |
| Docosapentaenoic Acid (DPA) | 0.2 g | — |
| Eicosapentaenoic Acid (EPA) | 2 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Isoleucine | 1 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 1 g | — |
| Retinol | 59 μg | — |
| Serine | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 5 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D3 | 9 μg | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Burning 363 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 69minWalking (3.5 mph)
- 44minCycling (moderate)
- 30minRunning (6 mph)
- 51minSwimming laps
Common questions
How many calories are in American shad (raw)?
One serving of American shad (raw) (1 fillet) has 363 calories, which works out to 197 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is American shad (raw) high in protein?
Yes. It has 31 g of protein per serving, and 35% of its calories come from protein (8.6 g of protein per 100 calories).
Is American shad (raw) keto-friendly?
It can fit a ketogenic diet: 0 g of net carbs per serving, with carbs making up 0% of calories.
How much sodium is in American shad (raw)?
94 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in American shad (raw)?
0 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More fish & seafood
View all
56 calLight tuna (canned in oil, drained)1 oz
94 calWalleye pollock (cooked, dry heat)3 oz
220 calWhite tuna (canned in water, drained)1 can
52 calPacific sardines (canned in tomato sauce, drained, with bone)1 oz
37 calPink salmon (canned, solids with bone and liquid)1 oz
8 calEuropean anchovy (canned in oil, drained)1 anchovy
34 calChum salmon (raw)1 oz
25 calBlue crab (raw)1 oz