Fish, sheepshead, cooked, dry heat
Whole food · Finfish and Shellfish Products
Sheepshead, often called the 'convict fish' for its distinctive black and white stripes, is a firm, white-fleshed saltwater fish prized for its sweet, crab-like flavor. When cooked with dry heat, it yields a lean, flaky texture that's incredibly versatile. Nutritionally, it's a powerhouse of high-quality protein with virtually no fat or carbohydrates, making it a staple for clean-eating diets.
Calorie split: 88% protein · 0% carbs · 12% fat
↓ Full nutrition💚 Why it's loved
People adore sheepshead for its unique, sweet taste that's often compared to crab or lobster, making it a favorite in coastal regions. Its firm texture holds up well to various cooking methods, from grilling to baking, and it's a star in classic Southern and Caribbean seafood dishes.
⚠️ Watch-outs & how to enjoy it better
While nutritious, sheepshead can be high in sodium if prepared with salty seasonings or brines, which may concern those monitoring blood pressure. To counteract this, use fresh herbs, citrus, and garlic for flavor instead of salt, and pair with potassium-rich vegetables like spinach or sweet potatoes to help balance sodium levels. As a common fish allergen, it should be avoided by those with fish allergies.
Key benefits
- Exceptionally high in lean protein (26g per 100g)
- Very low in fat and calories, ideal for weight management
- Rich in B vitamins, especially niacin and B12
- Good source of selenium, an important antioxidant mineral
- Contains phosphorus for bone health
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Sheepshead have human-like teeth, including molars, which they use to crush shellfish like crabs and oysters, earning them the nickname 'convict fish' due to their striped appearance.
Full nutrition (USDA data · scales with serving)
| Water | 69.0 g |
| Energy | 126 kcal |
| Energy | 527 kj |
| Protein | 26.0 g |
| Total lipid (fat) | 1.6 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 37.0 mg |
| Iron, Fe | 0.67 mg |
| Magnesium, Mg | 35.0 mg |
| Phosphorus, P | 350 mg |
| Potassium, K | 512 mg |
| Sodium, Na | 73.0 mg |
| Zinc, Zn | 0.63 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 51.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.05 mg |
| Niacin | 1.8 mg |
| Pantothenic acid | 0.87 mg |
| Vitamin B-6 | 0.35 mg |
| Folate, total | 17.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 17.0 ug |
| Vitamin B-12 | 2.3 ug |
| Vitamin A, RAE | 35.0 ug |
| Retinol | 35.0 ug |
| Vitamin A, IU | 115 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.36 g |
| SFA 14:0 | 0.04 g |
| SFA 16:0 | 0.23 g |
| SFA 18:0 | 0.09 g |
| Fatty acids, total monounsaturated | 0.35 g |
| MUFA 16:1 | 0.11 g |
| MUFA 18:1 | 0.24 g |
| Fatty acids, total polyunsaturated | 0.38 g |
| PUFA 18:2 | 0.04 g |
| PUFA 20:4 | 0.11 g |
| PUFA 20:5 n-3 (EPA) | 0.08 g |
| PUFA 22:5 n-3 (DPA) | 0.04 g |
| PUFA 22:6 n-3 (DHA) | 0.11 g |
| Cholesterol | 64.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.29 g |
| Threonine | 1.1 g |
| Isoleucine | 1.2 g |
| Leucine | 2.1 g |
| Lysine | 2.4 g |
| Methionine | 0.77 g |
| Cystine | 0.28 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.88 g |
| Valine | 1.3 g |
| Arginine | 1.6 g |
| Histidine | 0.77 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.7 g |
| Glutamic acid | 3.9 g |
| Glycine | 1.2 g |
| Proline | 0.92 g |
| Serine | 1.1 g |
FAQ
What does sheepshead fish taste like?
Sheepshead has a mild, sweet flavor often compared to crab or lobster, with a firm, flaky texture that's less oily than many other fish.
Is sheepshead fish healthy?
Yes, it's very healthy, being high in protein, low in fat and calories, and a good source of B vitamins and minerals like selenium and phosphorus.
How do you cook sheepshead?
Sheepshead can be grilled, baked, pan-seared, or used in soups and ceviche. Its firm texture makes it versatile for dry-heat cooking methods.
Where is sheepshead fish found?
Sheepshead is commonly found in the coastal waters of the Atlantic Ocean, particularly in the Gulf of Mexico and along the southeastern United States.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.26 kcal/g · 83% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.14 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.