Shad (American, Cooked, Dry Heat)
Shad, a flavorful and nutrient-dense fish, is known for its delicate texture and rich, savory taste. When prepared using dry heat methods such as grilling, broiling, or baking, it retains its natural moisture and imparts a smoky, slightly sweet flavor. This method of cooking enhances the fish’s natural oils, which provide a rich source of healthy fats. Shad is a popular choice for those looking to incorporate more fish into their diet due to its high protein content and essential minerals.
Below is the detailed nutritional breakdown of Shad (American, Cooked, Dry Heat):
| Nutrient | Amount per 100g |
|---|---|
| Energy | 252.0 kcal |
| Protein | 21.71 g |
| Total Fat | 17.65 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 60.0 mg |
| Iron | 1.24 mg |
| Magnesium | 38.0 mg |
| Phosphorus | 349.0 mg |
| Potassium | 492.0 mg |
| Sodium | 65.0 mg |
| Zinc | 0.47 mg |
| Copper | 0.082 mcg |
| Manganese | 0.054 mg |
| Selenium | 46.8 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.183 mg |
| Riboflavin (B2) | 0.308 mg |
| Niacin (B3) | 10.769 mg |
| Vitamin B6 | 0.462 mg |
| Folate | 17.0 mcg |
| Vitamin B12 | 0.14 mcg |
| Vitamin A | 36.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Shad is a fish and may cause allergic reactions in individuals with a known fish allergy. It is recommended to consult with a healthcare provider before consuming shad if you have any fish-related allergies.
Dietary Preferences:
- High in Protein: A great choice for those following a high-protein diet.
- Low in Carbohydrates: Ideal for low-carb or ketogenic diets.
- Rich in Omega-3 Fatty Acids: Contains healthy fats beneficial for heart health.
- Low in Saturated Fat: Perfect for individuals looking to manage their fat intake.
Advice:
Shad is an excellent source of lean protein and healthy fats. It’s an ideal addition to various dietary plans, especially for individuals aiming to reduce their intake of saturated fats or those looking for a fish-rich protein alternative. When preparing shad, consider pairing it with a fresh salad or roasted vegetables for a balanced, nutrient-packed meal. As shad can sometimes have a strong flavor, it’s often complemented with light seasonings or sauces like lemon or dill to enhance its natural taste.
Conclusion:
American shad, when cooked using dry heat methods, not only provides a delicious and tender fish experience but also offers numerous health benefits. Its high protein content, coupled with essential nutrients like phosphorus, magnesium, and selenium, makes it a valuable component of a healthy diet. Whether grilled, broiled, or baked, shad is a fantastic way to enjoy the benefits of fish while savoring its distinct, rich flavor.
