American shad (cooked, dry heat) nutrition facts
Per 1 fillet ยท 144 g
of a 2,000 cal day
- Protein31g35% of calories
- Carbs0g0% of calories
- Fat25g65% of calories
- โ Protein-dense
- โ Keto-friendly
- โ Low saturated fat
- โ Low sodium
At a glance
One serving of American shad (cooked, dry heat) (1 fillet, 144 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 (63% DV), thiamine (22% DV) and riboflavin (b2) (34% DV). Keep an eye on cholesterol, which provides 46% of the daily value.
High in
20%+ of the daily value
- Protein63%
- Thiamine22%
- Riboflavin (B2)34%
- Niacin97%
- Vitamin B651%
- Pantothenic acid25%
Good source of
10โ19% of the daily value
- Potassium15%
- Magnesium13%
- Copper13%
Watch
20%+ of the daily value
- Cholesterol46%
Vitamins & minerals
Amounts for 1 fillet (144 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 52 ฮผg | 6% |
| Vitamin C | 0 mg | 0% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 0.4 mg | 34% |
| Niacin | 16 mg | 97% |
| Vitamin B6 | 1 mg | 51% |
| Folate (B9) | 24 ฮผg | 6% |
| Vitamin B12 | 0.2 ฮผg | 8% |
| Pantothenic acid | 1 mg | 25% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 86 mg | 9% |
| Iron | 2 mg | 22% |
| Potassium | 708 mg | 15% |
| Magnesium | 55 mg | 13% |
| Phosphorus | 503 mg | 72% |
| Zinc | 1 mg | 6% |
| Copper | 0.1 mg | 13% |
| Manganese | 0.1 mg | 3% |
| Selenium | 67 ฮผg | 123% |
Full breakdown ยท 21 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | โ |
| Arginine | 2 g | โ |
| Aspartic acid | 3 g | โ |
| Cystine | 0.3 g | โ |
| Glutamic acid | 5 g | โ |
| Glycine | 2 g | โ |
| Histidine | 1 g | โ |
| Isoleucine | 1 g | โ |
| Leucine | 3 g | โ |
| Lysine | 3 g | โ |
| Methionine | 1 g | โ |
| Phenylalanine | 1 g | โ |
| Proline | 1 g | โ |
| Retinol | 52 ฮผg | โ |
| Serine | 1 g | โ |
| Threonine | 1 g | โ |
| Total omega 3 | 0 g | โ |
| Total omega 6 | 0 g | โ |
| Tryptophan | 0.3 g | โ |
| Tyrosine | 1 g | โ |
| Valine | 2 g | โ |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- American shad (cooked, dry heat)252
- New York Seafood Council Shad, skinless, broiled, no added fat, salt or sauce247
- American shad (raw)197
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 (cooked, dry heat)?
One serving of American shad (cooked, dry heat) (1 fillet) has 363 calories, which works out to 252 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is American shad (cooked, dry heat) 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 (cooked, dry heat) 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 (cooked, dry heat)?
94 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
