1 serving (135 grams) contains 331 calories, 27.1 grams of protein, 19.3 grams of fat, and 10.5 grams of carbohydrates.
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Nutrition Information
Calories |
330.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.3 g | 24% | |
| Saturated Fat | 4.6 g | 22% | |
| Polyunsaturated Fat | 5.0 g | ||
| Cholesterol | 95.8 mg | 31% | |
| Sodium | 481.9 mg | 20% | |
| Total Carbohydrates | 10.5 g | 3% | |
| Dietary Fiber | 0.4 g | 1% | |
| Sugars | 0.2 g | ||
| protein | 27.1 g | 54% | |
| Vitamin D | 243 mcg | 1215% | |
| Calcium | 94.5 mg | 7% | |
| Iron | 2.3 mg | 12% | |
| Potassium | 484.6 mg | 10% | |
* 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 Herring
Herring is a small, oily fish popular in many global cuisines, including Scandinavian, Dutch, and Eastern European. Known for its distinctive flavor, herring is often smoked, pickled, or enjoyed fresh. Nutritionally, it is an excellent source of high-quality protein (20.1g per 100g), beneficial fats including omega-3 fatty acids (EPA and DHA), and is particularly rich in vitamin D (180 IU per 100g), which supports bone health and immunity. It also provides notable amounts of calcium (70 mg), iron (1.74 mg), and trace vitamin C. With a moderate calorie count of 245 per 100 grams, herring offers a nutrient-dense option for those seeking versatile, health-promoting seafood.
Health Benefits
- Omega-3 fatty acids in herring reduce inflammation and support heart health by lowering triglycerides and blood pressure.
- High vitamin D content (180 IU per 100g) promotes strong bones and immune function.
- Rich in high-quality protein (20.1g per 100g), essential for muscle repair and maintenance.
Dietary Considerations
Selection and Storage
Store fresh herring in the refrigerator and use within 1-2 days or freeze for longer storage. For pickled or smoked herring, follow packaging instructions for optimal shelf life.
Common Questions About Herring Nutrition
Is herring high in protein?
Yes, herring is a good source of protein. A 100g serving of herring contains 20.1g of protein, making it an excellent option for supporting muscle growth and repair.
Can I eat herring on a keto diet?
Yes, herring fits well into a keto diet. It is high in healthy fats (14.3g per 100g serving) and low in carbohydrates (7.79g per serving), which aligns with keto dietary requirements.
What are the health benefits of eating herring?
Herring is rich in omega-3 fatty acids, which are beneficial for heart and brain health. It also provides essential nutrients like vitamin D, B12, and selenium, though its relatively high sodium content (357mg per 100g) may require caution for those watching their salt intake.
How much herring should I eat in one serving?
A standard serving size of herring is typically 100-150g, which provides about 245-368 calories, enough protein, and healthy fats. It's best to enjoy it as part of a balanced meal, avoiding excessive sodium intake if eating it preserved or pickled.
How does herring compare to salmon nutritionally?
Both herring and salmon are excellent sources of omega-3 fats and protein. Herring tends to have slightly more sodium and carbohydrates than salmon, while salmon typically provides more vitamin D. Both are nutrient-dense and beneficial as part of a healthy diet.
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.
- USDA FoodData - Herring DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
