Fish, shad, american, raw
FDC 173696oz (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 56 · -19 vs Fish & seafood medianRaw American shad posts a 56 of 100 Nutrient Density Score, a Fair rating, though that only holds rank 50 of 60 in the Fish & seafood category, below the group's median of 75. Protein is the one clear standout, reaching 34% DV, while shad's other credentials are unremarkable next to leaner or oilier fish.
Shad is a bony, oily river herring traditionally baked, planked, or smoked, and its roe is prized on its own as a seasonal delicacy. At 197 calories per 100 grams and a fat-led macro profile, it's richer than most whitefish, and cooks looking for a higher-scoring fish in the same category might reach for Atlantic mackerel instead.
See how this score is calculated, build a plate around fish, shad, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 197 kcal | 10% |
| Total fat | 14 g | 18% |
| Saturated fat | 3.1 g | 16% |
| Cholesterol | 75 mg | 25% |
| Sodium | 51 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 17 g | 34% |
| Potassium | 384 mg | 8% |
| Calcium | 47 mg | 4% |
| Iron | 0.97 mg | 5% |
| Magnesium | 30 mg | 7% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 32 µg | 4% |
| Vitamin E | 1.2 mg | 8% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 167 kcal | 8% |
| Total fat | 12 g | 15% |
| Saturated fat | 2.7 g | 13% |
| Cholesterol | 64 mg | 21% |
| Sodium | 43 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 14 g | 29% |
| Potassium | 326 mg | 7% |
| Calcium | 40 mg | 3% |
| Iron | 0.82 mg | 5% |
| Magnesium | 26 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 27 µg | 3% |
| Vitamin E | 1 mg | 7% |
Source: USDA FoodData Central · Public domain
FDC 173696Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fish & seafood median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Fish, cisco, smokedDensity 58 vs 56Fish, mackerel, Atlantic, rawDensity 62 vs 56Fish, milkfish, rawDensity 63 vs 56Original analysis by NutriVerdict
In the kitchen and how to use it
American shad is a richer, oilier fish than lean whitefish, with a flaky texture and a flavor often compared to herring; it's traditionally grilled, baked, or smoked, and its roe is prized on its own as a seasonal delicacy served pan-fried with bacon. Because shad is notoriously bony, many cooks prefer slow baking or planking, which softens the small pin bones, or have the fish filleted by a fishmonger who specializes in removing them. It pairs well with acidic accompaniments like lemon, vinegar, or a mustard sauce that cuts through the richer flesh.
Shad is a spring-run fish, so fresh shad is most widely available for a short seasonal window; buy it as fresh as possible and use within a day or two, or freeze well-wrapped fillets for longer storage. Raw, it runs 197 calories per 100 g with 16.9 g of protein and 34% DV protein, making it a solid base for a fish-forward main course, while its 13.8 g of fat per 100 g reflects its oilier profile compared to leaner whitefish. Sodium sits at a moderate 51 mg per 100 g before any seasoning or brining is added.
Frequently asked questions about fish, shad
How many calories are in American shad?
Raw American shad has about 197 calories per 100 g, with 16.9 g of protein.
Is American shad a good source of protein?
Yes, it provides 34% DV protein per 100 g, making it a strong protein source among fish.
How do you cook American shad?
Because of its many small bones, shad is usually baked slowly, grilled, or smoked, and often filleted carefully to remove bones.