Know what’s on your plate
Atlantic herring
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 158 kcal —
- Protein 18 g 36%
- Carbohydrate 0 g 0%
- Fat 9 g 12%
- Saturated fat 2 g 10%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 90 mg 4%
- Cholesterol 60 mg 20%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 28 µg 3%
- Vitamin C 0.7 mg 1%
- Vitamin D 4.2 µg 21%
- Vitamin E 1.1 mg 7%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.09 mg 8%
- Riboflavin (B2) 0.23 mg 18%
- Niacin (B3) 3.2 mg 20%
- Pantothenic acid (B5) 0.65 mg 13%
- Vitamin B6 0.3 mg 18%
- Folate (B9) 10 µg 3%
- Vitamin B12 13.7 µg 570%
- Choline 65 mg 12%
Minerals
- Calcium 57 mg 4%
- Iron 1.1 mg 6%
- Magnesium 32 mg 8%
- Phosphorus 236 mg 19%
- Potassium 327 mg 7%
- Zinc 0.99 mg 9%
- Copper 0.09 mg 10%
- Manganese 0.04 mg 2%
- Selenium 36.5 µg 66%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 158 | 18 g | 0 g | 9 g |
| 1 × oz, boneless | 28.4 g | 45 | 5.1 g | 0 g | 2.6 g |
| 1 × fillet | 184 g | 291 | 33 g | 0 g | 17 g |
| 1 × oz | 85 g | 134 | 15 g | 0 g | 7.7 g |
| 2 × oz, boneless | 56.7 g | 90 | 10 g | 0 g | 5.1 g |
| ½ × oz, boneless | 14.2 g | 22 | 2.5 g | 0 g | 1.3 g |
| 3 × oz, boneless | 85.1 g | 134 | 15 g | 0 g | 7.7 g |
| 4 × oz, boneless | 113.4 g | 179 | 20 g | 0 g | 10 g |
Similar foods
- Pickled Atlantic herring262 kcal / 100 g
- Kippered Atlantic herring217 kcal / 100 g
- Pacific herringraw195 kcal / 100 g
- Herringraw190 kcal / 100 g
- Atlantic mackerelraw205 kcal / 100 g
- Baltic herringraw108 kcal / 100 g
- Herring eggsindigenous, pacific, raw74 kcal / 100 g
- Atlantic codraw82 kcal / 100 g
- Wild Atlantic salmonatlantic, wild, raw142 kcal / 100 g
- Salted herringripened264 kcal / 100 g
Questions about Atlantic herring
How do you cook fresh Atlantic herring in a frying pan?
Pat the fillets dry, season them, then fry skin-side down in a little oil over medium heat for about 3 minutes. Turn and cook for another 1–2 minutes, until the flesh is opaque and flakes easily.
How can you tell if fresh Atlantic herring is good to buy?
Look for clear, bright eyes, shiny skin and flesh that feels firm and springs back when pressed. It should smell clean and of the sea, not strongly fishy or sour.
How long does fresh Atlantic herring keep in the fridge?
Keep it covered in the coldest part of the fridge and cook it within 1–2 days of buying. If you will not use it in that time, freeze it promptly; thaw it in the fridge before cooking.
What goes well with Atlantic herring?
Its rich, oily flavour works well with sharp or fresh accompaniments such as lemon, mustard, vinegar, dill, pickled onions and sliced apple. Serve fried herring with boiled potatoes or rye bread.
How do you check Atlantic herring for bones?
Run a clean finger along the centre of the fillet to feel for pin bones, then pull them out with tweezers, working in the direction they point. Small bones can remain in fillets, so check each portion before serving, especially to children.
Is Atlantic herring safe to eat raw?
Do not assume fresh herring is safe raw: freezing and handling need to control parasites, and ordinary home freezing may not be enough. Choose herring specifically prepared for raw eating, or cook it thoroughly.
How much Atlantic herring is a typical serving?
A fillet is about 184 g and provides 291 kcal and 33 g of protein. Herring is filling and oily, so a smaller portion with potatoes and vegetables may suit a lighter meal.
What nutrients stand out in Atlantic herring?
It is particularly rich in vitamin B12: a 100 g portion provides 13.7 µg. It also provides 4.2 µg of vitamin D per 100 g.
Source: USDA FoodData Central 175116 · per 100 g · carbohydrate per EU label, fibre excluded
