Fish, shad, american, raw

Animal foods · Fish & seafood · Fish & shellfish

g
Macronutrients 46 / 100 How is this scored?

Composition

Energy

Protein 16.9 g · 68 kcal/100g
Fat 13.8 g · 124 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 68 g
Total energy 197 kcal

Energy is predominantly from fat (65%); EFSA recommends 20–35% for a balanced diet

Fat quality 58 / 100 How is this scored?
Total fat
13.8g
Saturated
3.1g
Monounsat.
5.7g
Polyunsat.
3.3g
Omega-6
0.20g

Saturated fat is 14.3% of energy, above the WHO limit of 10%.

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 53 / 100 How is this scored?

Vitamins

Vitamin A 32 µg
Vitamin C 0.0 mg
Vitamin D 4.8 µg
Vitamin E 1.2 mg
Vitamin K 0 µg
Thiamin (B1) 0.15 mg
Riboflavin (B2) 0.24 mg
Niacin (B3) 8.4 mg
Pantothenic (B5) 0.8 mg
Vitamin B6 0.40 mg
Folate (B9) 15 µg
Vitamin B12 0.15 µg

Minerals

Calcium 47 mg
Iron 1.0 mg
Magnesium 30 mg
Phosphorus 272 mg
Potassium 384 mg
Sodium 51 mg
Zinc 0.4 mg
Copper 0.06 mg
Manganese 0.04 mg
Selenium 36.5 µg

Notable source of Vitamin D (96% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.