Fish protein scores DIAAS 1.0–1.15. Matching beef and dairy (Huang et al., Crit Rev Food Sci Nutr 2018). Per 100 g: 197 kcal, 16.9 g protein, 13.8 g fat. A 150 g fillet runs 1 full protein serving for most bodyweights.
How should I track Shad, american, raw?
Shad, american, raw is high in vitamin d. For the most accurate tracking of Shad, american, raw, 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.