Atlantic Herring · Clupea harengus harengus
Fish, herring, Atlantic, raw
Nutrition facts per 100 g · edible portion
Aquatic FoodsDietary labels are inferred automatically from Fish, herring, Atlantic, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Very good nutrient density 42/100
How many beneficial nutrients Fish, herring, Atlantic, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Fish, herring, Atlantic, raw come from — the split across carbs, fat & protein.
53% from fat
-
Carbs 0%0.0 g per serving
-
Fat 53%9.0 g per serving
-
Protein 47%18.0 g per serving
What Fish, herring, Atlantic, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 0.0 g | |
| Dietary Fiber | 0.0 g | |
| Total Sugars | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 9.0 g | |
| Saturated Fat | 2.0 g | |
| Monounsaturated Fat | 3.7 g | — |
| Polyunsaturated Fat | 2.1 g | — |
| Omega-3 Fatty Acids | 103.0 mg | — |
| Omega-6 Fatty Acids | 130.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 5.0 mg | — |
| Lauric Acid | 12.0 mg | — |
| Myristic Acid | 554.0 mg | — |
| Palmitic Acid | 1,353.0 mg | — |
| Stearic Acid | 109.0 mg | — |
| Palmitoleic Acid | 622.0 mg | — |
| Oleic Acid | 1,516.0 mg | — |
| Gadoleic Acid | 721.0 mg | — |
| Erucic Acid | 840.0 mg | — |
| Linoleic Acid | 130.0 mg | — |
| Arachidonic Acid | 60.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 709.0 mg | — |
| Docosahexaenoic Acid (DHA) | 862.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 18.0 g | |
| Histidine | 529.0 mg | — |
| Isoleucine | 828.0 mg | — |
| Leucine | 1,460.0 mg | — |
| Lysine | 1,650.0 mg | — |
| Methionine | 532.0 mg | — |
| Phenylalanine | 701.0 mg | — |
| Threonine | 787.0 mg | — |
| Tryptophan | 201.0 mg | — |
| Valine | 925.0 mg | — |
| Alanine | 1,086.0 mg | — |
| Arginine | 1,075.0 mg | — |
| Aspartic Acid | 1,839.0 mg | — |
| Cystine | 193.0 mg | — |
| Glutamic Acid | 2,681.0 mg | — |
| Glycine | 862.0 mg | — |
| Proline | 635.0 mg | — |
| Serine | 733.0 mg | — |
| Tyrosine | 606.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 28.0 mcg | |
| Vitamin C | 0.7 mg | |
| Vitamin D | 4.2 mcg | |
| Vitamin E | 1.1 mg | |
| Vitamin K | 0.1 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.2 mg | |
| Niacin (B3) | 3.2 mg | |
| Vitamin B6 | 0.3 mg | |
| Folate (B9) | 10.0 mcg | |
| Vitamin B12 | 13.7 mcg | |
| Pantothenic Acid (B5) | 0.6 mg | |
| Choline | 65.0 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 57.0 mg | |
| Iron | 1.1 mg | |
| Magnesium | 32.0 mg | |
| Phosphorus | 236.0 mg | |
| Potassium | 327.0 mg | |
| Sodium | 90.0 mg | |
| Zinc | 1.0 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.0 mg | |
| Selenium | 36.5 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 60.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.5 g | — |
About Fish, herring, Atlantic, raw
Herring is a small, oily, silver fish that has fed coastal communities across the North Atlantic for centuries. It is often sold pickled, smoked (as kippers) or salted, traditions born from the need to preserve a fish that was once landed in vast quantities.
As an oily fish it is genuinely nutrient-rich: around 158 calories per 100 grams, with high-quality protein, a generous load of heart-friendly omega-3 fats, and some of the best natural levels of vitamin D and vitamin B12 you will find in any food. It also brings selenium and a little iron. Being small and short-lived, it is low in mercury.
Herring is one of the most nutritious and sustainable fish around. Whether grilled fresh, smoked or pickled, it is a flavorful way to get omega-3s and vitamin D — though the pickled and salted forms are high in sodium, so those are best enjoyed in moderation.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Fish, herring, Atlantic, raw?
There are 158 calories in 100 g of Fish, herring, Atlantic, raw, or about 134 calories in 3 oz (85 g).
How much protein is in Fish, herring, Atlantic, raw?
Fish, herring, Atlantic, raw contains 18.0 g of protein per 100 g.
How many carbs are in Fish, herring, Atlantic, raw?
Fish, herring, Atlantic, raw has 0.0 g of carbohydrates per 100 g.
How much fat is in Fish, herring, Atlantic, raw?
Fish, herring, Atlantic, raw provides 9.0 g of total fat per 100 g.
What is Fish, herring, Atlantic, raw a good source of?
Fish, herring, Atlantic, raw is an excellent source of Vitamin B12 (570% DV), Selenium (66% DV), Protein (36% DV), Vitamin D (21% DV) and Niacin (B3) (20% DV) and a good source of Phosphorus, Riboflavin (B2), Vitamin B6, Pantothenic Acid (B5), Choline and Copper (per 100 g). Daily Values are based on a 2,000-calorie diet.
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