American Shad

Fish, shad, american, raw

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Nutrition Facts

Serving Size

3 oz (85g)

Amount per serving

Calories

167

% Daily Value *

Total Fat 11.7g

15%

Saturated Fat 2.7g

13%

Trans Fat

Cholesterol 64mg

21%

Sodium 43mg

2%

Total Carbohydrate 0g

0%

Dietary Fiber 0g

0%

Total Sugars 0g

Protein 14.4g

Vitamin D 162 IU

40%

Calcium 40mg

3%

Iron 1mg

5%

Potassium 326mg

7%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Using default Daily Values from FDA.

Set personalized Daily Values

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Detailed Nutrient Information

Vitamin C

0%

0 mg

Thiamin

11%

0.13 mg

Riboflavin

16%

0.2 mg

Niacin

45%

7.14 mg

Pantothenic Acid

13%

0.64 mg

Vitamin B6

20%

0.34 mg

Folate

12.8 mcg

Folic Acid

0 mcg

Food Folate

12.8 mcg

Fortified Folate

12.8 mcg

Choline

11%

62.9 mg

Betaine

—

Vitamin B12

5%

0.13 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

3%

27.2 mcg

Retinol

27.2 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

2%

90.1 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

7%

1.04 mg

Added Vitamin E

0 mg

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

4.08 mcg

Vitamin D2

—

Vitamin D3

4.08 mcg

Vitamin D

40%

162 IU

Vitamin K

0%

0.09 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

3%

39.9 mg

Iron

5%

0.83 mg

Magnesium

6%

25.5 mg

Phosphorus

18%

231 mg

Potassium

7%

326 mg

Sodium

2%

43.4 mg

Zinc

3%

0.32 mg

Copper

6%

0.05 mg

Manganese

2%

0.04 mg

Selenium

56%

31 mcg

Fluoride

—

Iodine

—

Fat

15%

11.7 g

Saturated Fat

13%

2.66 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0.01 g

Lauric Acid

0.02 g

Tridecylic Acid

—

Myristic Acid

0.72 g

Pentadecylic Acid

—

Palmitic Acid

1.76 g

Margaric Acid

—

Stearic Acid

0.14 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

4.87 g

Myristoleic Acid

—

Pentadecenoic Acid

—

Hexadec-9-enoic Acid

0.81 g

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

—

Octadec-9-enoic Acid

1.97 g

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0.94 g

Docos-13-enoic Acid

1.09 g

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

2.78 g

9,12-octadecadienoic Acid

0.17 g

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

0.13 g

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

0.28 g

Eicosadienoic Acid

—

Icosatrienioc Acid

—

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

0.08 g

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0.92 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0.07 g

Docosahexanoic Acid (DHA)

1.12 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

21%

63.8 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

29%

14.4 g

Tryptophan

0.16 g

Threonine

0.63 g

Isoleucine

0.66 g

Leucine

1.17 g

Lysine

1.32 g

Methionine

0.43 g

Cystine

0.16 g

Phenylalanine

0.56 g

Tyrosine

0.49 g

Valine

0.74 g

Arginine

0.86 g

Histidine

0.42 g

Alanine

0.87 g

Aspartic Acid

1.47 g

Glutamic Acid

2.15 g

Glycine

0.69 g

Proline

0.51 g

Serine

0.59 g

Hydroxyproline

—

Carbohydrates

0%

0 g

Fibre

0%

0 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

0 g

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

167 kcal

Water

58 g

Ash

1.12 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 3 oz (85.05g)
  • 1 fillet (184g)

Nutrient Sources ‡

  • Excellent source of Niacin
  • Excellent source of Vitamin D
  • Excellent source of Selenium
  • Good source of Riboflavin
  • Good source of Vitamin B6
  • Good source of Phosphorus

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • High Protein
  • High Fat
  • Zero Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 100%†

Limiting Amino Acid: Leucine

  • Some foods that are a good source of Leucine include soy, hemp, meat, nuts, fish, and legumes.

100g of American Shad contains 16.9g of protein, which is about the same as 2.8 eggs, 0.6 chicken breasts, or 1.2 cups (329g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • NaNg per

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Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.


Zero Trans Fat.

Contains Omega-3 polyunsaturated fatty acids.

High in Cholesterol.

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