Seafood
raw sheepshead.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
sheepshead
SERVING
CALORIES
108
PROTEIN
20.2g
CARBS
0g
FAT
2.4g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories108kcal—
Protein20.2g40%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat2.4g3%
Saturated fat0.60g3%
Trans fat0g—
Cholesterol50mg17%
Water76.4g—
MINERALS
Sodium65mg3%
Potassium350mg7%
Calcium15mg1%
Iron0.50mg3%
Magnesium30mg7%
Phosphorus200mg16%
Zinc0.50mg5%
Copper0.05mg6%
Manganese0.01mg0%
Selenium36.5µg66%
VITAMINS
Vitamin A15µg2%
Vitamin C0mg0%
Vitamin D8.0µg40%
Vitamin E0.50mg3%
Vitamin K0.10µg0%
Thiamin (B1)0.10mg8%
Riboflavin (B2)0.10mg8%
Niacin (B3)2.5mg16%
Pantothenic acid (B5)0.70mg14%
Vitamin B60.30mg18%
Folate (B9)5.0µg1%
Vitamin B122.5µg104%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup140g
1 tablespoon8.8g
1 teaspoon2.9g
1 ml0.6g
1 liter583.3g
1 piece140g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality, lean protein, which is essential for muscle growth, repair, and overall body function.
- ✓Provides beneficial omega-3 fatty acids (EPA and DHA), which support cardiovascular health by reducing inflammation and improving cholesterol levels.
- ✓Rich in essential minerals such as selenium, which acts as a powerful antioxidant, and phosphorus, crucial for bone health.
- ✓Good source of B vitamins, particularly B12, which is vital for nerve function and the formation of red blood cells.
COOKING TIPS
In the kitchen.
- 1Sheepshead has a firm, white, flaky texture and a mild, slightly sweet flavor, making it versatile for grilling, baking, broiling, or pan-searing.
- 2The fish's diet of shellfish gives it a flavor reminiscent of crab or lobster; cook it simply with lemon, butter, and herbs to highlight its natural taste.
- 3Its firm flesh holds together well, making it an excellent choice for fish tacos, chowders, or blackened preparations.
- 4When pan-searing, score the skin and cook it skin-side down first in a hot, oiled pan to achieve a crispy texture.
STORAGE
Keep it fresh.
- For immediate use, store raw sheepshead in the coldest part of your refrigerator (at or below 40°F / 4°C) and consume within 1-2 days.
- For longer storage, pat the fish dry, wrap it tightly in plastic wrap and then in aluminum foil or a freezer bag, and freeze at 0°F (-18°C). It will maintain its quality for 3-6 months.
FAQ
Frequently asked questions.
Is sheepshead fish healthy?
Yes, sheepshead is a very healthy seafood choice. It is an excellent source of lean protein, providing 20.2g per 100g serving, and contains heart-healthy omega-3 fatty acids which help reduce inflammation and improve cholesterol levels.
How many calories and protein are in sheepshead?
A 100g serving of raw sheepshead contains approximately 108 calories and 20.2g of protein. With only 2.4g of fat and 0g of carbohydrates, it is a nutrient-dense option for those looking to increase their protein intake without excessive calories.
Is sheepshead good for weight loss?
Sheepshead is excellent for weight loss because it is high in protein and low in calories. The high protein content helps promote a feeling of fullness, while the low fat content makes it easy to fit into a calorie-controlled diet.
Is sheepshead keto-friendly and gluten-free?
Yes, raw sheepshead is naturally gluten-free and highly keto-friendly. It contains zero carbohydrates, making it an ideal protein source for anyone following a ketogenic or low-carb lifestyle.
What does sheepshead taste like?
Sheepshead has a mild, sweet flavor and a firm, moist texture. Because the fish primarily eats crustaceans like crabs and barnacles, its meat often has a flavor profile similar to shellfish or crabmeat.
How do you cook sheepshead?
Sheepshead is versatile and can be grilled, pan-seared, baked, or fried. Because the flesh is firm, it holds together well on the grill; it is best prepared with simple seasonings like lemon, butter, and fresh herbs to highlight its natural sweetness.
Can you eat sheepshead raw as sushi or ceviche?
While sheepshead can be used for ceviche or sashimi, it is important to ensure the fish is 'sushi-grade' and has been properly frozen to kill parasites. For general safety, the USDA recommends cooking seafood to an internal temperature of 145°F.
How do you store raw sheepshead and how long does it last?
Raw sheepshead should be kept in the coldest part of your refrigerator, ideally on a bed of ice, and consumed within 1 to 2 days. For longer storage, wrap it tightly in plastic wrap or vacuum-seal it and freeze for up to 6 months.
How can you tell if sheepshead is fresh?
Fresh sheepshead should have clear, bulging eyes, bright red gills, and firm flesh that springs back when pressed. It should have a mild, briny scent like the ocean; avoid fish that smells 'fishy' or like ammonia.
What are the specific mineral benefits of sheepshead?
Sheepshead is rich in selenium, a powerful antioxidant that protects cells from damage, and phosphorus, which is essential for bone health. It also provides a significant amount of Vitamin B12, which supports nerve function and red blood cell production.
