Fish, sheepshead, raw
Whole food · Finfish and Shellfish Products
Sheepshead is a firm-fleshed, white saltwater fish prized for its mild, sweet flavor reminiscent of crab or lobster. Its dense, flaky texture holds up exceptionally well to various cooking methods. Nutritionally, it's a powerhouse of lean protein with virtually no fat or carbohydrates.
Calorie split: 79% protein · 0% carbs · 21% fat
↓ Full nutrition💚 Why it's loved
Chefs and home cooks adore sheepshead for its versatile, sweet flesh that absorbs seasonings beautifully and its satisfying, meaty texture that doesn't fall apart easily. It's a celebrated catch in coastal communities, often featured as the star of fresh, simple preparations that highlight its quality.
⚠️ Watch-outs & how to enjoy it better
While nutritionally lean, its mild flavor can be lost if overcooked or paired with overpowering sauces. As a common food fish, it can be an allergen for those with fish sensitivities. To counteract potential dryness, avoid overcooking; cook just until the flesh is opaque and flaky. Pairing with a bright, acidic sauce or a side of vegetables can enhance its subtle sweetness.
Key benefits
- Excellent source of complete, lean protein
- Very low in fat and calories
- Naturally carbohydrate-free
- Rich in essential minerals like selenium and phosphorus
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, sheepshead is not related to sheep; the name comes from its human-like, incisor teeth used for crushing shellfish, which early observers thought resembled a sheep's teeth.
Full nutrition (USDA data · scales with serving)
| Water | 78.0 g |
| Energy | 108 kcal |
| Energy | 452 kj |
| Protein | 20.2 g |
| Total lipid (fat) | 2.4 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 21.0 mg |
| Iron, Fe | 0.46 mg |
| Magnesium, Mg | 32.0 mg |
| Phosphorus, P | 313 mg |
| Potassium, K | 404 mg |
| Sodium, Na | 71.0 mg |
| Zinc, Zn | 0.39 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 36.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.04 mg |
| Niacin | 1.5 mg |
| Pantothenic acid | 0.75 mg |
| Vitamin B-6 | 0.30 mg |
| Folate, total | 15.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 15.0 ug |
| Vitamin B-12 | 2.0 ug |
| Vitamin A, RAE | 30.0 ug |
| Retinol | 30.0 ug |
| Vitamin A, IU | 100 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.61 g |
| SFA 14:0 | 0.08 g |
| SFA 16:0 | 0.41 g |
| SFA 18:0 | 0.11 g |
| Fatty acids, total monounsaturated | 0.73 g |
| MUFA 16:1 | 0.20 g |
| MUFA 18:1 | 0.46 g |
| MUFA 20:1 | 0.07 g |
| Fatty acids, total polyunsaturated | 0.52 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.03 g |
| PUFA 20:4 | 0.11 g |
| PUFA 20:5 n-3 (EPA) | 0.14 g |
| PUFA 22:5 n-3 (DPA) | 0.07 g |
| PUFA 22:6 n-3 (DHA) | 0.12 g |
| Cholesterol | 50.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.23 g |
| Threonine | 0.89 g |
| Isoleucine | 0.93 g |
| Leucine | 1.6 g |
| Lysine | 1.9 g |
| Methionine | 0.60 g |
| Cystine | 0.22 g |
| Phenylalanine | 0.79 g |
| Tyrosine | 0.68 g |
| Valine | 1.0 g |
| Arginine | 1.2 g |
| Histidine | 0.59 g |
| Alanine | 1.2 g |
| Aspartic acid | 2.1 g |
| Glutamic acid | 3.0 g |
| Glycine | 0.97 g |
| Proline | 0.71 g |
| Serine | 0.82 g |
FAQ
What does sheepshead taste like?
Sheepshead has a mild, sweet flavor often compared to crab or lobster, with a firm, flaky texture that is less 'fishy' than many other saltwater species.
How is sheepshead typically prepared?
It is most commonly grilled, baked, pan-seared, or used in chowders. Its firm flesh makes it ideal for recipes where the fish needs to hold its shape.
Is sheepshead a healthy fish to eat?
Yes, it is very healthy, being an excellent source of lean protein and very low in fat and calories. It is also a good source of minerals like selenium.
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 1.08 kcal/g · 75% 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: 0.18 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.