Food · Finfish and Shellfish Products
Sheepshead nutrition facts
A typical portion of sheepshead (3 oz; 85 g, fish, cooked, dry heat) has 110 calories and 22g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 108 calories (fish, raw) to 126 (fish, cooked, dry heat).
Nutrition Facts
* 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, sheepshead, cooked, dry heat, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 26g
- more than 88% of 8,218 USDA reference foods
- Calories per 100 g
- 126
- more than 35% of reference foods
- Sodium per 100 g
- 73mg
- more than 50% of reference foods
3 oz weighs 85 g in USDA's record for Fish, sheepshead, cooked, dry heat (FDC 175145).
Where the calories come from: 0% carbohydrate, 12% fat and 88% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin B122.0 µg in 3 oz (85 g), 81% of the Daily Value
- Selenium44 µg in 3 oz (85 g), 79% of the Daily Value
- Phosphorus298 mg in 3 oz (85 g), 24% of the Daily Value
- Vitamin B60.3 mg in 3 oz (85 g), 18% of the Daily Value
- Copper0.1 mg in 3 oz (85 g), 12% of the Daily Value
Source: USDA FoodData Central (FDC 175145), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of sheepshead USDA describes
Fish, cooked, dry heat has the most calories per 100 g (126); the fewest: Fish, raw (108)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Fish, sheepshead, cooked, dry heat | 126 | 26 g | 1.6 g | 73 mg |
| Fish, sheepshead, raw | 108 | 20.2 g | 2.4 g | 71 mg |
Every nutrient in this record (62)
The portion is 3 oz (85 g); % DV is for that portion.
Energy, macronutrients and sugars (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 22.1 g | 26.0 g | 44% |
| Total lipid (fat) | 1.39 g | 1.63 g | 2% |
| Carbohydrate, by difference | 0 g | 0 g | 0% |
| Ash | 1.22 g | 1.44 g | |
| Energy | 107 kcal | 126 kcal | |
| Water | 58.7 g | 69.0 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 54.4 mg | 64.0 mg | 18% |
| Fatty acids, total saturated | 0.31 g | 0.36 g | 2% |
| Fatty acids, total monounsaturated | 0.30 g | 0.35 g | |
| Fatty acids, total polyunsaturated | 0.32 g | 0.38 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 31.4 mg | 37.0 mg | 2% |
| Iron, Fe | 0.57 mg | 0.67 mg | 3% |
| Magnesium, Mg | 29.8 mg | 35.0 mg | 7% |
| Phosphorus, P | 298 mg | 350 mg | 24% |
| Potassium, K | 435 mg | 512 mg | 9% |
| Sodium, Na | 62.0 mg | 73.0 mg | 3% |
| Zinc, Zn | 0.54 mg | 0.63 mg | 5% |
| Copper, Cu | 0.10 mg | 0.12 mg | 12% |
| Manganese, Mn | 0.018 mg | 0.021 mg | 1% |
| Selenium, Se | 43.6 µg | 51.3 µg | 79% |
Vitamins (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 29.8 µg | 35.0 µg | |
| Vitamin A, RAE | 29.8 µg | 35.0 µg | 3% |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.0085 mg | 0.010 mg | 1% |
| Riboflavin | 0.043 mg | 0.050 mg | 3% |
| Niacin | 1.53 mg | 1.80 mg | 10% |
| Pantothenic acid | 0.74 mg | 0.87 mg | |
| Vitamin B-6 | 0.30 mg | 0.35 mg | 18% |
| Folate, total | 14.4 µg | 17.0 µg | |
| Vitamin B-12 | 1.95 µg | 2.30 µg | 81% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 14.4 µg | 17.0 µg | |
| Folate, DFE | 14.4 µg | 17.0 µg | 4% |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.25 g | 0.29 g | |
| Threonine | 0.97 g | 1.14 g | |
| Isoleucine | 1.02 g | 1.20 g | |
| Leucine | 1.80 g | 2.12 g | |
| Lysine | 2.03 g | 2.39 g | |
| Methionine | 0.65 g | 0.77 g | |
| Cystine | 0.24 g | 0.28 g | |
| Phenylalanine | 0.86 g | 1.02 g | |
| Tyrosine | 0.75 g | 0.88 g | |
| Valine | 1.14 g | 1.34 g | |
| Arginine | 1.32 g | 1.56 g | |
| Histidine | 0.65 g | 0.77 g | |
| Alanine | 1.34 g | 1.57 g | |
| Aspartic acid | 2.26 g | 2.66 g | |
| Glutamic acid | 3.30 g | 3.88 g | |
| Glycine | 1.06 g | 1.25 g | |
| Proline | 0.78 g | 0.92 g | |
| Serine | 0.90 g | 1.06 g |
Fatty acids (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 14:0 | 0.037 g | 0.044 g | |
| SFA 16:0 | 0.19 g | 0.23 g | |
| SFA 18:0 | 0.076 g | 0.089 g | |
| MUFA 18:1 | 0.21 g | 0.24 g | |
| PUFA 18:2 | 0.036 g | 0.042 g | |
| PUFA 20:4 | 0.093 g | 0.11 g | |
| PUFA 22:6 n-3 (DHA) | 0.091 g | 0.11 g | |
| MUFA 16:1 | 0.091 g | 0.11 g | |
| PUFA 20:5 n-3 (EPA) | 0.071 g | 0.083 g | |
| PUFA 22:5 n-3 (DPA) | 0.034 g | 0.040 g |
Source: USDA FoodData Central, FDC 175145: 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 sheepshead?
110 in 3 oz (85 g) of fish, cooked, dry heat; 108 to 126 per 100 g across USDA's descriptions.
How much protein is in sheepshead?
22g in 3 oz; 26 g per 100 g.
How much sodium is in sheepshead?
60mg in 3 oz; 73 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