Fish, sheepshead, raw
FDC 175144oz (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 76 · +1 vs Fish & seafood medianSheepshead, a striped-toothed panfish popular with anglers, scores well for its calorie count: at 108 calories per 100 grams it reaches a Nutrient Density Score of 76 of 100, a Strong result and rank 29 of 60 in Fish & seafood, edging past the category median of 75. Protein is the standout, at 40% of the Daily Value in the excellent tier.
Its firm white flesh is usually filleted and grilled, baked, or fried whole, similar to how you would treat porgy or snapper; a 3 ounce serving works out to about 85 grams raw. Sodium is low at 71 mg per 100 g, and it is generally caught rather than farmed, so availability depends on region and season.
See how this score is calculated, build a plate around fish, sheepshead, 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 | 108 kcal | 5% |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.61 g | 3% |
| Cholesterol | 50 mg | 17% |
| Sodium | 71 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 20 g | 40% |
| Potassium | 404 mg | 9% |
| Calcium | 21 mg | 2% |
| Iron | 0.46 mg | 3% |
| Magnesium | 32 mg | 8% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 30 µg | 3% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 92 kcal | 5% |
| Total fat | 2 g | 3% |
| Saturated fat | 0.52 g | 3% |
| Cholesterol | 43 mg | 14% |
| Sodium | 60 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 17 g | 34% |
| Potassium | 343 mg | 7% |
| Calcium | 18 mg | 1% |
| Iron | 0.39 mg | 2% |
| Magnesium | 27 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 26 µg | 3% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 175144Original 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, tilefish, rawDensity 76 vs 76Fish, scup, rawDensity 76 vs 76Fish, haddock, rawDensity 77 vs 76Original analysis by NutriVerdict
In the kitchen and how to use it
Sheepshead is a flaky white saltwater fish with a mild, sweet flavor, named for its distinctive human-like front teeth used to crush shellfish, which also gives its meat a flavor some compare to crab. It's most commonly filleted and pan-fried, grilled, or baked, and its firm-but-flaky texture holds together well for blackening or breading. Because the flavor is mild, it takes well to Cajun and Gulf Coast seasoning styles, a simple lemon butter sauce, or a light beer batter for frying.
Keep sheepshead fillets well chilled and cook them within a day or two of purchase for the best texture and flavor. A raw 85g serving provides 20.2g of protein for 108 calories, with only 71mg of sodium and 2.41g of fat, making it a lean choice for a fish-centered dinner. Its flaky texture and mild flavor make it an easy fish to build a simple weeknight meal around, whether pan-fried with a squeeze of lemon or baked with vegetables.
Frequently asked questions about fish, sheepshead
How many calories are in sheepshead fish?
A raw 85 gram serving of sheepshead has about 108 calories and 20.2g of protein.
What does sheepshead fish taste like?
Sheepshead has a mild, sweet, flaky flesh that some compare to crab meat, since it feeds largely on shellfish.
How is sheepshead typically cooked?
It's most often filleted and pan-fried, grilled, or breaded and fried, since its firm-but-flaky texture holds up well to these methods.