Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Boneless shad fish fillets Calories
Rich in omega-3, high protein, boneless
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Boneless shad fish fillets (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 0 g of carbs, 24.6 g of protein, 12.2 g of fat and 0 g of fiber. Its 2.6 µg of B12 covers 110% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Boneless shad fish fillets Nutrition Facts
Selected: 1 piece (medium) · 120 g
216
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24.6g
· 49% DV
Fat
12.2g
· 16% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 47% · Fat 53%
Boneless shad fish fillets nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 12.2 g | 16% |
| Saturated fat | 2.76 g | 14% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.6 g | 49% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Boneless shad fish fillets?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 216 kcal |
| 1 piece (extra small) | 60 g | 108 kcal |
| 1 piece (small) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (medium) | 150 g | 270 kcal |
| 1 piece (large) | 180 g | 324 kcal |
| 1 serving (large) | 200 g | 360 kcal |
| 2 piece (double) | 240 g | 432 kcal |
| 1 pack (jumbo) | 250 g | 450 kcal |
| 1 piece (extra large) | 300 g | 540 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Boneless shad fish fillets
What is a boneless shad fish fillet?
A boneless shad fish fillet is the flesh of a shad with the main bones removed. Shad is a migratory, oily fish related to herring; the exact species sold can vary by region, and small pin bones may still remain.
How do you cook boneless shad fish fillets?
Boneless shad fish fillets can be pan-fried, grilled, or baked. Their oily flesh suits simple seasoning such as lemon, pepper, and herbs; cook until the center turns opaque and flakes easily, taking care not to dry the fillets out.
What does boneless shad fish taste like?
Boneless shad fish fillets have a rich, distinctly savory flavor and an oily texture, somewhat like other herring-family fish. Lemon or a sharp herb sauce works well if you prefer a brighter, less rich-tasting meal.
Are boneless shad fish fillets completely free of bones?
No, not necessarily. “Boneless” usually means the main bones have been removed, but a fine pin bone can occasionally remain. Check each fillet with your fingers before cooking, especially if serving it to a child.
Can you fry boneless shad fish fillets?
Yes, boneless shad fish fillets fry well. Pat them dry, season, and cook in a lightly oiled hot pan until browned and opaque inside. Handle them gently when turning, since cooked shad can flake apart.
Can you eat the skin on boneless shad fish fillets?
Yes, you can eat the skin if it has been cleaned and cooked thoroughly. Leaving it on can help the fillet hold together in a pan; cook skin-side down first if you want it crisp.
What fish can you use instead of boneless shad fish fillets?
Herring or sardines are the closest practical substitutes for boneless shad fish fillets because they are also oily, strongly flavored fish. Choose fillets rather than whole fish if you want to avoid having to remove the bones yourself.
How should you store boneless shad fish fillets?
Keep boneless shad fish fillets covered in the coldest part of the refrigerator and separate from ready-to-eat foods. Use fresh fillets promptly, following the seller’s use-by guidance, and refrigerate cooked leftovers in a sealed container.
Can you freeze boneless shad fish fillets?
Yes, boneless shad fish fillets freeze well when wrapped tightly to limit air exposure. Freeze them soon after purchase, thaw them in the refrigerator, and cook them after thawing rather than refreezing them raw.
When is shad fish in season?
Shad is a migratory fish, so its season depends on the species, coastline, and local fishing rules. Ask a local fishmonger which shad is being sold and when it is in season in that area.
Boneless shad fish fillets Vitamins & Minerals
Vitamins
B12
2.64µg · 110% DV
Vitamin D
9µg · 45% DV
B6
0.34mg · 20% DV
B3
2.88mg · 18% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
252mg · 36% DV
Iodine
36µg · 24% DV
Potassium ⭐
396mg · 12% DV
Sodium
72mg · 3% DV
Boneless shad fish fillets Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boneless shad fish fillets
To burn the 216 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Boneless shad fish fillets?
Boneless shad fish fillets are portions of shad, an oily fish found in coastal waters and rivers. Removing the fine bones makes this traditionally bony fish easier to prepare and eat, while keeping its characteristic rich, savoury flavour.
The flesh is moist and fairly delicate, with a fuller taste than many lean white fish. Shad is often pan-fried or grilled; these fillets also work well baked, served with lemon, potatoes or a crisp salad. They provide plenty of protein and contain no carbohydrates. For a lighter meal, bake or grill them with a little oil rather than deep-frying, and pair with vegetables.
How Nutritious Is Boneless shad fish fillets?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Boneless shad fish fillets Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Boneless shad fish fillets Contain Allergens?
Contains these allergens:
Which Diets Is Boneless shad fish fillets Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Boneless shad fish fillets Fat Profile
SATURATED
2.76g
MONOUNSATURATED
5.04g
POLYUNSATURATED
2.64g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Compare Boneless shad fish fillets
Foods Similar to Boneless shad fish fillets
Have another question about Boneless shad fish fillets?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.