Nutrients in Fish Shad · raw

Variant

Nutrient	Per 100g	All foods	Fish & Shellfish
Macronutrients
Protein	16.9 g	> 65%	> 22%
Fats
Total Fat	13.8 g	> 75%	> 94%
of which Saturated Fat	3.1 g	> 64%	> 93%
Vitamins
Choline	74.0 mg	> 76%	> 47%
Folate	15.0 µg	> 54%	> 67%
Niacin (B3)	11.6 mg	> 89%	> 82%
Pantothenic Acid (B5)	0.8 mg	> 75%	> 60%
Riboflavin (B2)	0.2 mg	> 69%	> 87%
Thiamine (B1)	0.1 mg	> 68%	> 84%
Vitamin A	32.0 µg	> 64%	> 58%
Vitamin B12	0.1 µg	> 12%	> 1%
Vitamin B6	0.4 mg	> 77%	> 77%
Vitamin D	4.8 µg	> 92%	> 54%
Vitamin E	1.2 mg	> 82%	> 67%
Vitamin K	0.1 µg	> 2%	> 43%
Minerals
Calcium	47.0 mg	> 68%	> 66%
Copper	0.1 mg	> 30%	> 45%
Iron	1.0 mg	> 40%	> 62%
Magnesium	30.0 mg	> 74%	> 38%
Manganese	0.0 mg	> 41%	> 67%
Phosphorus	272.0 mg	> 85%	> 72%
Potassium	384.0 mg	> 83%	> 64%
Selenium	36.5 µg	> 91%	> 44%
Sodium	51.0 mg	> 31%	> 13%
Zinc	0.4 mg	> 25%	> 13%
Amino Acids
Histidine	0.5 g	> 53%	> 31%
Isoleucine	0.8 g	> 54%	> 20%
Leucine	1.4 g	> 53%	> 22%
Lysine	1.6 g	> 58%	> 24%
Methionine	0.5 g	> 59%	> 22%
Phenylalanine	0.7 g	> 49%	> 19%
Threonine	0.7 g	> 55%	> 22%
Tryptophan	0.2 g	> 56%	> 18%
Valine	0.9 g	> 54%	> 24%