Fatty fish cut CVD risk. RR 0.92 in a 17-cohort MA (Giosuè et al., Adv Nutr 2022). Per 100 g: 252 kcal, 21.7 g protein, 17.6 g fat. Lean fish show no association in the same review — the marine fat profile is the effector. Cook weight drops 15–25%.
How should I track Shad, american, cooked, dry heat?
Shad, american, cooked, dry heat is high in protein. For the most accurate tracking of Shad, american, cooked, dry heat, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.