Shad Fish
Fish, Shad, American, Raw has a average-calorie, low-carb, high-fat and high-protein content. It is a good source of Niacin.
It contains a low amount of carbohydrates, making it suitable for some of the low-carb diets. With 16.93 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the high fat content makes it unsuitable if you're on a low-fat diet plan. A quick glance at the fat profile reveals that it is average in saturated fats and low in trans fats. It's average MUFA and average PUFA. The omega-3 content is very high.
It has a low density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to American cuisine.
Based on the composite nutritive standing Fish, Shad, American, Raw has been given a composite ranking of 75, and in moderation.
Calorie Breakdown
| Calories from Protein | 35% | |
| Calories from Fat | 65% | |
| Calories from Carbs | 0% |
Why this is good for you
- Very high in Protein
- Very high in Niacin
- Very low in Sodium
Why this is bad for you
- High in Cholesterol
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 110 IU | 2.2% | Mid 40% | Average |
| Retinol | 33 mcg | |||
| Retinol Activity Equivalent | 33 mcg | |||
| Alpha Carotene | 0 mcg | |||
| Beta Carotene | 0 mcg | |||
| Beta Cryptoxanthin | 0 mcg | |||
| Lycopene | 0 mcg | |||
| Lutein Zeaxanthin | 0 mcg | |||
| Vitamin C | 0 mg | |||
| Vitamin E | 1 mg | 3.3% | Top 30% | High |
| Vitamin K | 0.1 mcg | 0.13% | Bottom 30% | Low |
| Thiamin | 0.15 mg | 10% | Mid 40% | Average |
| Riboflavin | 0.24 mg | 14.1% | Top 30% | High |
| Niacin | 8.4 mg | 42% | Top 10% | Very High |
| Vitamin B6 | 0.4 mg | 20% | Top 30% | High |
| Folate | 15 mcg | 3.7% | Top 30% | High |
| Food Folate | 15 mcg | |||
| Folic Acid | 0 mcg | |||
| Dietary Folate Equivalents | 15 mcg | |||
| Vitamin B12 | 0.15 mcg | 2.5% | Top 30% | High |
| Pantothenic Acid | 0.75 mg | 7.5% | Top 30% | High |
| Choline | 65 mg |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 47 mg | 4.7% | Mid 40% | Average |
| Iron | 0.97 mg | 5.4% | Mid 40% | Average |
| Magnesium | 30 mg | 7.5% | Top 30% | High |
| Phosphorus | 272 mg | 27.2% | Top 30% | High |
| Potassium | 384 mg | 11% | Top 30% | High |
| Sodium | 51 mg | 2.1% | Bottom 30% | Low |
| Zinc | 0.37 mg | 2.5% | Bottom 30% | Low |
| Copper | 0.06 mg | 3.2% | Bottom 30% | Low |
| Manganese | 0.04 mg | 2.1% | Mid 40% | Average |
| Selenium | 36.5 mcg | 52.1% | Top 10% | Very High |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 0 g | |||
| Dietary Fiber | 0 g | |||
| Starch | 0 g | |||
| Sugars | 0 g | |||
| Sucrose | 0 mg | |||
| Glucose | 0 mg | |||
| Fructose | 0 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 16.9 g | 33.9% | Top 30% | High |
| Tryptophan | 190 mg | |||
| Threonine | 742.1 mg | |||
| Isoleucine | 779.9 mg | |||
| Leucine | 1375.9 mg | |||
| Lysine | 1555 mg | |||
| Methionine | 501 mg | |||
| Cystine | 182 mg | |||
| Phenylalanine | 661 mg | |||
| Tyrosine | 572.1 mg | |||
| Valine | 871.9 mg | |||
| Arginine | 1013 mg | |||
| Histidine | 497.9 mg | |||
| Alanine | 1024.2 mg | |||
| Aspartic Acid | 1733.9 mg | |||
| Glutamic Acid | 2527.4 mg | |||
| Glycine | 812.9 mg | |||
| Proline | 598.9 mg | |||
| Serine | 691 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 13.8 g | 21.2% | Top 30% | High |
| Saturated Fat | 3.1 g | 15.6% | Mid 40% | Average |
| Monounsaturated Fat | 5.7 g | |||
| Polyunsaturated Fat | 3.3 g | |||
| Total Trans Fatty Acids | 0 g | |||
| Total Omega 3 Fatty Acids | 2648.7 mg | |||
| Total Omega 6 Fatty Acids | 199 mg |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Water | 68.2 g | |||
| Ash | 1.3 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 197 Calories from Fat 124
% Daily Value *
Total Fat 13.8 g 21.2%
Saturated Fat 3.1 g 15.6%
Trans Fat 0 g
Cholesterol 75 mg 25%
Sodium 51 mg 2.1%
Total Carbohydrates 0 g
Dietary Fiber 0 g
Sugars 0 g
Protein 16.9 g 33.9%
Vitamin A 2.2% Vitamin C
Calcium 4.7% Iron 5.4%
*Based on a 2000 Calorie diet
Better Eats
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