Fish is a great source of protein, and American shad is no exception. A 3 oz serving of American shad contains about 167 calories, making it a healthy choice for those looking to maintain their weight or those who are watching their calorie intake.

Not only does American shad have a low calorie count, but it also boasts a high protein content. In fact, a single 3 oz serving of American shad contains about 21 grams of protein, which is around 40% of the recommended daily value for the average adult.

In this article, we'll explore the nutritional benefits of American shad, along with sustainable fishing practices, and tips for cooking this delicious fish.

Calories in American Shad

American shad is a low calorie fish that can be enjoyed as part of a healthy diet. A 3 oz serving of American shad contains around 167 calories, making it a great choice for those who are watching their calorie intake. Comparatively, other popular fish like salmon contain more calories per 3 oz serving. Salmon has about 185 calories per 3 oz, while tuna has around 100 calories per 3 oz serving. But despite its low calorie count, American shad still packs a lot of flavor and nutrition.

Protein Content of American Shad

As mentioned earlier, American shad is a great source of protein. A 3 oz serving of American shad contains about 21 grams of protein, which is around 40% of the recommended daily value for the average adult. Protein is important for maintaining and building muscle, and it also helps keep you feeling full and satisfied. American shad is a great protein source for those who follow a low-carb or high-protein diet. If you're looking to increase your protein intake, consider adding American shad to your diet.

Fat Content of American Shad

American shad is a great source of healthy omega-3 fatty acids. These essential fatty acids are important for brain function, heart health, and reducing inflammation in the body. A 3 oz serving of American shad contains around 6 grams of fat, including around 1 gram of saturated fat. The rest of the fat is made up of healthy unsaturated fats, including omega-3s. Overall, American shad is a great choice for those who are looking for a low-fat, high-protein fish.

Carbohydrate Content of American Shad

American shad is a great low-carb fish that can be enjoyed as part of a healthy diet. A 3 oz serving of American shad contains only trace amounts of carbohydrates, making it a great choice for those who are following a low-carb or ketogenic diet. If you're looking for a filling and nutritious meal that won't sabotage your carb goals, try cooking up some American shad.

Vitamins and Minerals in American Shad

American shad is also a great source of vitamins and minerals, including potassium, vitamin B12, and vitamin D. Potassium is important for heart health and regulating blood pressure, while vitamin B12 is important for brain function and energy levels. Vitamin D is important for bone health and immune function. By adding American shad to your diet, you can reap the benefits of these essential nutrients.

Health Benefits of American Shad

Eating American shad can have a variety of health benefits. As mentioned earlier, American shad is a great source of protein, omega-3 fatty acids, and essential vitamins and minerals. In addition to these benefits, eating fish like American shad has been linked to a reduced risk of heart disease, stroke, and certain types of cancer. By incorporating American shad into your diet, you can improve your health and feel great.

Cooking American Shad

American shad is a versatile fish that can be cooked in a variety of ways. Here are some tips for cooking American shad: - Grilling: Brush the fish with olive oil and season with salt and pepper. Grill for about 3-4 minutes on each side, until the fish is cooked through. - Baking: Preheat your oven to 400 degrees. Place the fish in a baking dish and season with salt, pepper, and lemon juice. Bake for around 10-12 minutes, until the fish is cooked through.

American Shad vs. Other Fish

When it comes to choosing fish, there are many options available. Here's how American shad stacks up against some other popular fish: - Salmon: Salmon is a great source of protein and healthy fats, but it also contains more calories than American shad. A 3 oz serving of salmon has around 185 calories. - Tilapia: Tilapia is a low-fat fish that is similar in calorie count to American shad. However, tilapia is often farm-raised, which can be less sustainable than wild-caught American shad.

Sustainability of American Shad

Sustainable fishing practices are important for protecting the environment and preserving fish populations for future generations. American shad populations have declined in recent years due to overfishing, habitat loss, and other factors. However, efforts are being made to improve the sustainability of American shad fishing through measures like catch limits and habitat restoration. If you're concerned about sustainability, look for American shad that is certified by organizations like the Marine Stewardship Council.

Where to Buy American Shad

If you're looking to try American shad, you may be wondering where to buy it. American shad can be found at some specialty fish markets, or you may be able to find it at your local grocery store. Look for fresh or frozen American shad that has been sustainably caught. You can also ask your fishmonger for recommendations on the best way to cook American shad. By sourcing American shad responsibly and cooking it up in delicious and healthy ways, you can enjoy the taste and nutritional benefits of this unique fish.