Herring
A small, sustainable oily fish with very high vitamin D and omega-3.
Nutrition per 100 g
Standardised to 100 g of herring, cooked for fair comparison. Typical serving: 100 g cooked, Atlantic — 216 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 216 kcal | 216 kcal | 100 kcal |
| Protein | 24.6 g | 24.6 g | 11.4 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Fat | 12.3 g | 12.3 g | 5.7 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of herring, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 36 µg | 36 µg | 4% |
| Vitamin C | 0.7 mg | 0.7 mg | <1% |
| Vitamin D | 5.4 µg | 5.4 µg | 27% |
| Vitamin E | 1.4 mg | 1.4 mg | 9% |
| Vitamin K | 0.1 µg | 0.1 µg | <1% |
| Thiamin | 0.11 mg | 0.11 mg | 9% |
| Riboflavin | 0.3 mg | 0.3 mg | 23% |
| Niacin | 4.1 mg | 4.1 mg | 26% |
| Vitamin B6 | 0.35 mg | 0.35 mg | 21% |
| Folate | 12 µg | 12 µg | 3% |
| Vitamin B12 | 13.1 µg | 13.1 µg | 546% |
| Pantothenic acid | 0.74 mg | 0.74 mg | 15% |
| Choline | 83.3 mg | 83.3 mg | 15% |
| Minerals | |||
| Calcium | 74 mg | 74 mg | 6% |
| Iron | 1.4 mg | 1.4 mg | 8% |
| Magnesium | 41 mg | 41 mg | 10% |
| Phosphorus | 303 mg | 303 mg | 24% |
| Potassium | 419 mg | 419 mg | 9% |
| Sodium | 115 mg | 115 mg | 5% |
| Zinc | 1.3 mg | 1.3 mg | 12% |
| Selenium | 46.8 µg | 46.8 µg | 85% |
| Copper | 0.12 mg | 0.12 mg | 13% |
| Manganese | 0.04 mg | 0.04 mg | 2% |
Source: USDA FoodData Central — Fish, herring, Atlantic, cooked, dry heat
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat herring?
- Among the best natural vitamin D sources in the food supply.
- Small and short-lived, so mercury levels are low.
- Cheap and widely available pickled or smoked.
How to include it
- Grill fresh fillets with oatmeal coating.
- Serve pickled herring on rye with soured cream and dill.
- Flake kippers into scrambled eggs.
Things to consider
- Pickled and salted herring can be extremely high in sodium.
- Bones are numerous unless you buy prepared fillets.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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