Shad (American, Raw) – Nutritional Information
Shad is a type of fish commonly found in the waters of North America, particularly along the East Coast. Known for its mild flavor and firm texture, American Shad is a nutritious option to incorporate into a healthy diet. Whether grilled, baked, or enjoyed raw in dishes like sashimi, shad offers a variety of essential nutrients.
Below is the detailed nutritional breakdown for raw American Shad:
Nutritional Breakdown (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 197 kcal |
| Protein | 16.93 g |
| Total Fat | 13.77 g |
| Saturated Fat | 3.13 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 47.0 mg |
| Iron | 0.97 mg |
| Magnesium | 30 mg |
| Phosphorus | 272 mg |
| Potassium | 384 mg |
| Sodium | 51 mg |
| Zinc | 0.37 mg |
| Copper | 0.064 mcg |
| Manganese | 0.042 mg |
| Selenium | 36.5 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.15 mg |
| Riboflavin (B2) | 0.24 mg |
| Niacin (B3) | 8.4 mg |
| Vitamin B6 | 0.4 mg |
| Folate (B9) | 15.0 mcg |
| Vitamin B12 | 0.15 mcg |
| Vitamin A | 32.0 mcg |
| Vitamin E | 1.22 mg |
| Vitamin D2 | 4.8 mcg |
Allergen Information
American Shad is a fish, and like other fish species, it is classified as a potential allergen. Individuals with fish allergies should avoid consuming shad and other seafood products to prevent adverse reactions. Fish allergies are among the most common, so it’s important to check labels and ensure that this ingredient is safe for those with known sensitivities.
Dietary Preferences
- Paleo-Friendly: American Shad fits well into a paleo diet, as it is a lean protein source with no carbohydrates or sugars.
- Keto-Friendly: With a high fat and moderate protein content, shad is suitable for those following a ketogenic (keto) diet. It provides healthy fats and essential micronutrients while being free of carbs.
- Gluten-Free: Naturally gluten-free, making it an excellent choice for individuals with celiac disease or gluten intolerance.
- Low-Carb: This fish has no carbohydrates, making it an ideal choice for those following low-carb or diabetic-friendly diets.
Health Benefits
American Shad offers several health benefits due to its nutrient profile. It is a good source of high-quality protein, which is essential for muscle repair and overall body function. The fish’s fat content includes healthy omega-3 fatty acids, which support heart health and reduce inflammation.
Additionally, shad is rich in minerals like phosphorus, potassium, magnesium, and selenium, which are vital for bone health, electrolyte balance, and immune function. Selenium, in particular, plays a crucial role in antioxidant defense and thyroid function.
While shad provides a modest amount of vitamins, including Vitamin A, Vitamin E, and Vitamin D, it is important to pair it with other nutrient-dense foods to ensure a balanced intake of all vitamins and minerals.
Cooking and Storage Tips
- Cooking: Shad can be enjoyed in various ways, from grilling and baking to pan-searing or smoking. It pairs well with herbs like dill, parsley, and thyme. If preparing raw, ensure that the fish is fresh and properly handled.
- Storage: Like most fish, shad should be consumed shortly after purchase. If storing raw shad, it should be kept in the coldest part of the refrigerator and ideally used within 1-2 days. For longer storage, shad can be frozen.
Conclusion
American Shad is an excellent source of high-quality protein and essential nutrients, making it a nutritious and versatile addition to your diet. Whether you enjoy it raw, grilled, or baked, this fish provides a host of health benefits, including heart-healthy omega-3 fatty acids, vital minerals, and a range of B vitamins. However, as with all fish, be mindful of potential allergens if serving to others.
