Sheepshead (Raw) – Nutritional Information
Sheepshead is a lean, nutrient-dense fish that offers a variety of essential vitamins and minerals. Raw sheepshead is a great source of high-quality protein, making it an excellent choice for those looking to build muscle or maintain a balanced diet. The fish contains a modest amount of fat, primarily unsaturated, with minimal carbohydrates, making it suitable for low-carb and high-protein diets.
Nutritional Profile
| Nutrient | Amount Per 100g |
|---|---|
| Energy | 108.0 kcal |
| Protein | 20.21 g |
| Total Fat | 2.41 g |
| Saturated Fat | 0.609 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 21.0 mg |
| Iron | 0.46 mg |
| Magnesium | 32.0 mg |
| Phosphorus | 313.0 mg |
| Potassium | 404.0 mg |
| Sodium | 71.0 mg |
| Zinc | 0.39 mg |
| Copper | 0.031 mcg |
| Manganese | 0.013 mg |
| Selenium | 36.5 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.01 mg |
| Riboflavin (Vitamin B2) | 0.04 mg |
| Niacin (Vitamin B3) | 1.5 mg |
| Vitamin B6 | 0.3 mg |
| Folate | 15.0 mcg |
| Vitamin B12 | 2.0 mcg |
| Vitamin A | 30.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Sheepshead, like all seafood, may trigger allergic reactions in individuals with seafood allergies. It is important to be cautious when consuming sheepshead, particularly for those who have sensitivities to fish or shellfish. Always consult with a healthcare professional if you’re unsure about potential allergens.
Dietary Preferences
Sheepshead is a fantastic option for those following:
- High-Protein Diets: It provides a significant amount of protein per serving.
- Low-Carb and Keto Diets: With 0 grams of carbohydrates, it aligns well with low-carb dietary plans.
- Paleo and Whole30 Diets: As a natural and minimally processed food, it fits into these health-conscious diets.
- Gluten-Free and Dairy-Free: Sheepshead is naturally free from gluten and dairy, making it suitable for individuals with these dietary restrictions.
Advice for Preparation
Raw sheepshead is commonly used in sushi, ceviche, or as part of seafood salads. When handling raw fish, it’s crucial to ensure it is fresh and sourced from reputable suppliers to avoid foodborne illnesses. Proper storage in a refrigerator at a temperature of 32°F (0°C) will help maintain its freshness. If consuming raw, consider marinating with acidic ingredients like lemon or lime to enhance flavor while reducing any potential bacterial risk. If you prefer to cook it, sheepshead can be baked, grilled, or pan-seared for a delicious meal.
Conclusion
Sheepshead is an excellent addition to any diet, offering lean protein and a variety of essential vitamins and minerals. Whether you enjoy it raw or cooked, this versatile fish provides a delicious and nutritious option for a variety of dishes. Perfect for those following low-carb, high-protein, or gluten-free diets, sheepshead can easily fit into various culinary styles and dietary needs. Always ensure freshness and proper preparation to fully enjoy its nutritional benefits.
