1 serving (100 grams) contains 158 calories, 18.0 grams of protein, 9.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
376.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.4 g | 27% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 142.9 mg | 47% | |
| Sodium | 214.3 mg | 9% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 42.9 g | 85% | |
| Vitamin D | 1619.0 mcg | 8095% | |
| Calcium | 135.7 mg | 10% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 778.6 mg | 16% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Hering
Herring is a small, silver-scaled fish primarily found in the North Atlantic and Pacific oceans. It is a staple in Scandinavian, Baltic, Eastern European, and Dutch cuisines, often prepared smoked, pickled, or grilled. Nutritionally, herring is rich in protein, providing 18g per 100g serving, and is one of the best natural sources of omega-3 fatty acids, crucial for heart and brain health. Containing 680 IU of vitamin D per serving, herring supports bone health, while boasting calcium (57 mg) and iron (1.1 mg) to aid in maintaining strong bones and red blood cell production. It is a carbohydrate-free food, making it popular in low-carb diets like keto.
Health Benefits
- Omega-3 fatty acids in herring promote cardiovascular health by reducing inflammation and supporting heart function.
- Vitamin D content (680 IU per serving) contributes to bone health by aiding calcium absorption.
- Iron (1.1 mg per serving) supports red blood cell production, preventing anemia.
- High protein (18g per serving) assists in muscle building and repair.
- Calcium (57 mg per serving) strengthens bones and teeth, contributing to skeletal health.
Dietary Considerations
Selection and Storage
Keep herring refrigerated at below 40°F (4°C) and consume within 2 days if fresh, or follow packaging instructions for pickled or smoked herring. Freeze if needed for longer storage.
Common Questions About Hering Nutrition
Is herring high in protein?
Yes, herring is an excellent source of protein, containing 18 grams per 100 grams serving. This makes it a great choice for those looking to meet their daily protein requirements, especially in a low-carb, high-protein diet.
Can I eat herring on a keto diet?
Absolutely, herring is keto-friendly. With zero carbohydrates and 9 grams of healthy fats per 100 grams, herring fits perfectly into a ketogenic diet and can be an excellent option for maintaining ketosis.
What are the health benefits of eating herring?
Herring is rich in omega-3 fatty acids, which support heart health and brain function. It also provides important nutrients like vitamin D and B vitamins, as well as selenium, which acts as an antioxidant. However, as it contains some sodium, those watching their salt intake should consume it in moderation.
How much herring should I eat per serving?
A typical serving size is around 100 grams, which provides 158 calories, 18 grams of protein, and healthy fats. This portion size is suitable for most individuals as part of a balanced meal. For higher calorie diets, slightly larger portions may be considered.
How does herring compare to salmon in nutrition?
Both herring and salmon are nutrient-dense fish, but herring has slightly fewer calories and less fat compared to salmon. While salmon often contains more omega-3s and is considered milder in flavor, herring provides similar protein levels and is typically more affordable.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
