Pacific Herring · Clupea pallasii
Fish, herring, Pacific, raw
Nutrition facts per 100 g · edible portion
Aquatic FoodsDietary labels are inferred automatically from Fish, herring, Pacific, 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.
Good nutrient density 37/100
How many beneficial nutrients Fish, herring, Pacific, 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, Pacific, raw come from — the split across carbs, fat & protein.
66% from fat
-
Carbs 0%0.0 g per serving
-
Fat 66%13.9 g per serving
-
Protein 34%16.4 g per serving
What Fish, herring, Pacific, 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 |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 13.9 g | |
| Saturated Fat | 3.3 g | |
| Monounsaturated Fat | 6.9 g | — |
| Polyunsaturated Fat | 2.4 g | — |
| Omega-3 Fatty Acids | 57.0 mg | — |
| Omega-6 Fatty Acids | 192.0 mg | — |
| Myristic Acid | 913.0 mg | — |
| Palmitic Acid | 2,023.0 mg | — |
| Stearic Acid | 257.0 mg | — |
| Palmitoleic Acid | 1,057.0 mg | — |
| Oleic Acid | 2,913.0 mg | — |
| Gadoleic Acid | 1,359.0 mg | — |
| Erucic Acid | 1,492.0 mg | — |
| Linoleic Acid | 192.0 mg | — |
| Arachidonic Acid | 96.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 969.0 mg | — |
| Docosahexaenoic Acid (DHA) | 689.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 16.4 g | |
| Histidine | 483.0 mg | — |
| Isoleucine | 755.0 mg | — |
| Leucine | 1,332.0 mg | — |
| Lysine | 1,506.0 mg | — |
| Methionine | 485.0 mg | — |
| Phenylalanine | 640.0 mg | — |
| Threonine | 719.0 mg | — |
| Tryptophan | 184.0 mg | — |
| Valine | 845.0 mg | — |
| Alanine | 991.0 mg | — |
| Arginine | 981.0 mg | — |
| Aspartic Acid | 1,679.0 mg | — |
| Cystine | 176.0 mg | — |
| Glutamic Acid | 2,447.0 mg | — |
| Glycine | 787.0 mg | — |
| Proline | 580.0 mg | — |
| Serine | 669.0 mg | — |
| Tyrosine | 553.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 32.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | ~ | — |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.2 mg | |
| Niacin (B3) | 2.2 mg | |
| Vitamin B6 | 0.5 mg | |
| Folate (B9) | 5.0 mcg | |
| Vitamin B12 | 10.0 mcg | |
| Pantothenic Acid (B5) | 1.0 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 83.0 mg | |
| Iron | 1.1 mg | |
| Magnesium | 32.0 mg | |
| Phosphorus | 228.0 mg | |
| Potassium | 423.0 mg | |
| Sodium | 74.0 mg | |
| Zinc | 0.5 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.0 mg | |
| Selenium | 36.5 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 77.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 2.4 g | — |
About Fish, herring, Pacific, raw
Herring is a small, silvery oily fish that has fed coastal communities for centuries, eaten fresh, smoked into kippers, or cured in salt and vinegar to make the pickled herring popular across Northern and Eastern Europe. Pacific herring is one of the main commercial species, with soft, rich flesh and a pronounced savory flavor.
As an oily fish, herring is nutrient-dense: about 195 calories per 100 grams raw, with roughly 16 grams of protein and 14 grams of fat that is rich in the long-chain omega-3 fats EPA and DHA. It is an outstanding source of vitamin B12 and vitamin D — two nutrients that are hard to get from many other foods — along with selenium. Being small and short-lived, herring is also low in mercury.
Fresh herring is excellent grilled or fried, its oiliness standing up to high heat. Much herring, though, reaches the table preserved — pickled with onions, smoked as kippers for breakfast, or salted — which adds considerable sodium, so cured versions 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, Pacific, raw?
There are 195 calories in 100 g of Fish, herring, Pacific, raw, or about 166 calories in 3 oz (85 g).
How much protein is in Fish, herring, Pacific, raw?
Fish, herring, Pacific, raw contains 16.4 g of protein per 100 g.
How many carbs are in Fish, herring, Pacific, raw?
Fish, herring, Pacific, raw has 0.0 g of carbohydrates per 100 g.
How much fat is in Fish, herring, Pacific, raw?
Fish, herring, Pacific, raw provides 13.9 g of total fat per 100 g.
What is Fish, herring, Pacific, raw a good source of?
Fish, herring, Pacific, raw is an excellent source of Vitamin B12 (417% DV), Selenium (66% DV), Protein (33% DV), Vitamin B6 (26% DV) and Pantothenic Acid (B5) (20% DV) and a good source of Phosphorus, Riboflavin (B2) and Niacin (B3) (per 100 g). Daily Values are based on a 2,000-calorie diet.
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