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Food · Finfish and Shellfish Products

Shad nutrition facts

A typical portion of shad (3 oz; 85 g, fish, american, cooked, dry heat) has 210 calories and 18g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 197 calories (fish, american, raw) to 252 (fish, american, cooked, dry heat).

Nutrition Facts

Serving size3 oz (85g)
Amount per serving
Calories210
% Daily Value*
Total Fat 15g19%
Saturated Fat not declared
Trans Fat not declared
Cholesterol 80mg27%
Sodium 55mg2%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Total Sugars not declared
Includes Added Sugars not declared
Protein 18g37%
Vitamin D not declared
Calcium 50mg4%
Iron 1.1mg6%
Potassium 420mg9%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Fish, shad, american, cooked, dry heat, scaled to the portion. Check the USDA record.

Protein per 100 g
21.7g
more than 78% of 8,218 USDA reference foods
Calories per 100 g
252
more than 65% of reference foods
Sodium per 100 g
65mg
more than 45% of reference foods

3 oz weighs 85 g in USDA's record for Fish, shad, american, cooked, dry heat (FDC 174243).

Where the calories come from: 0% carbohydrate, 65% fat and 35% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Selenium40 µg in 3 oz (85 g), 72% of the Daily Value
  • Niacin9.2 mg in 3 oz (85 g), 57% of the Daily Value
  • Phosphorus297 mg in 3 oz (85 g), 24% of the Daily Value
  • Vitamin B60.4 mg in 3 oz (85 g), 23% of the Daily Value
  • Riboflavin0.3 mg in 3 oz (85 g), 20% of the Daily Value
  • Thiamin0.2 mg in 3 oz (85 g), 13% of the Daily Value

Source: USDA FoodData Central (FDC 174243), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of shad USDA describes

Fish, american, cooked, dry heat has the most calories per 100 g (252); the fewest: Fish, american, raw (197)

Calories per 100 g by USDA description of shadFish, american, cooked, dry heat252Fish, american, raw197Calories per 100 g by USDA description of shadFish, american, cooked, dry heat252Fish, american, raw197Calories per 100 g by USDA description of shadFish, american, cooked, dry heat252Fish, american, raw197Calories per 100 g by USDA description of shadFish, american, cooked, dry heat252Fish, american, raw197Calories per 100 g by USDA description of shadFish, american, cooked, dry heat252Fish, american, raw197Calories per 100 g by USDA description of shadFish, american, cooked, dry heat252Fish, american, raw197Calories per 100 g by USDA description of shadFish, american, cooked, dry heat252Fish, american, raw197Calories per 100 g by USDA description of shadFish, american, cooked, dry heat252Fish, american, raw197Calories per 100 g by USDA description of shadFish, american, cooked, dry heat252Fish, american, raw197
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 2 USDA descriptions of shad, per 100 g
USDA descriptionCaloriesProteinFatSodium
Fish, shad, american, cooked, dry heat25221.7 g17.7 g65 mg
Fish, shad, american, raw19716.9 g13.8 g51 mg

Every nutrient in this record (49)

The portion is 3 oz (85 g); % DV is for that portion.

Energy, macronutrients and sugars (8)
NutrientPer portionPer 100 g% DV
Protein18.5 g21.7 g37%
Total lipid (fat)15.0 g17.6 g19%
Carbohydrate, by difference0 g0 g0%
Ash1.44 g1.69 g
Energy214 kcal252 kcal
Water50.3 g59.2 g
Fiber, total dietary0 g0 g0%
Cholesterol81.6 mg96.0 mg27%
Minerals (10)
NutrientPer portionPer 100 g% DV
Calcium, Ca51.0 mg60.0 mg4%
Iron, Fe1.05 mg1.24 mg6%
Magnesium, Mg32.3 mg38.0 mg8%
Phosphorus, P297 mg349 mg24%
Potassium, K418 mg492 mg9%
Sodium, Na55.3 mg65.0 mg2%
Zinc, Zn0.40 mg0.47 mg4%
Copper, Cu0.070 mg0.082 mg8%
Manganese, Mn0.046 mg0.054 mg2%
Selenium, Se39.8 µg46.8 µg72%
Vitamins (13)
NutrientPer portionPer 100 g% DV
Retinol30.6 µg36.0 µg
Vitamin A, RAE30.6 µg36.0 µg3%
Vitamin C, total ascorbic acid0 mg0 mg0%
Thiamin0.16 mg0.18 mg13%
Riboflavin0.26 mg0.31 mg20%
Niacin9.15 mg10.8 mg57%
Pantothenic acid0.74 mg0.86 mg
Vitamin B-60.39 mg0.46 mg23%
Folate, total14.4 µg17.0 µg
Vitamin B-120.12 µg0.14 µg5%
Folic acid0 µg0 µg
Folate, food14.4 µg17.0 µg
Folate, DFE14.4 µg17.0 µg4%
Amino acids (18)
NutrientPer portionPer 100 g% DV
Tryptophan0.21 g0.24 g
Threonine0.81 g0.95 g
Isoleucine0.85 g1.00 g
Leucine1.50 g1.76 g
Lysine1.69 g1.99 g
Methionine0.55 g0.64 g
Cystine0.20 g0.23 g
Phenylalanine0.72 g0.85 g
Tyrosine0.62 g0.73 g
Valine0.95 g1.12 g
Arginine1.10 g1.30 g
Histidine0.54 g0.64 g
Alanine1.12 g1.31 g
Aspartic acid1.89 g2.22 g
Glutamic acid2.75 g3.24 g
Glycine0.89 g1.04 g
Proline0.65 g0.77 g
Serine0.75 g0.89 g

Source: USDA FoodData Central, FDC 174243: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in shad?

210 in 3 oz (85 g) of fish, american, cooked, dry heat; 197 to 252 per 100 g across USDA's descriptions.

How much protein is in shad?

18g in 3 oz; 21.7 g per 100 g.

How much sodium is in shad?

55mg in 3 oz; 65 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov