Know what’s on your plate
Herring
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 190 kcal —
- Protein 16 g 32%
- Carbohydrate 0 g 0%
- Fat 14 g 18%
- Saturated fat 2.9 g 14%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 90 mg 4%
- Cholesterol 58 mg 19%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 13.8 µg 2%
- Vitamin C 0 mg 0%
- Vitamin D 11 µg 55%
- Vitamin E 0.6 mg 4%
- Vitamin K 5 µg 4%
- Thiamin (B1) 0 mg 0%
- Riboflavin (B2) 0.23 mg 17%
- Niacin (B3) 4.4 mg 27%
- Pantothenic acid (B5) 0.62 mg 12%
- Vitamin B6 0.34 mg 20%
- Biotin (B7) 6.4 µg 21%
- Folate (B9) 10 µg 3%
- Vitamin B12 12.5 µg 521%
- Choline 65 mg 12%
Minerals
- Calcium 33.8 mg 3%
- Iron 0.73 mg 4%
- Magnesium 26.9 mg 6%
- Phosphorus 200 mg 16%
- Potassium 317 mg 7%
- Zinc 1.2 mg 11%
- Copper 0.1 mg 11%
- Manganese 0.04 mg 2%
- Selenium 24.5 µg 45%
- Iodine 26.5 µg 18%
Similar foods
- Salted herringripened264 kcal / 100 g
- Atlantic herringraw158 kcal / 100 g
- Pacific herringraw195 kcal / 100 g
- Baltic herringraw108 kcal / 100 g
- Herring roeraw131 kcal / 100 g
- Spratraw136 kcal / 100 g
- Mackerelraw187 kcal / 100 g
- Troutraw130 kcal / 100 g
- Sardineraw134 kcal / 100 g
- Herring eggsindigenous, pacific, raw74 kcal / 100 g
Questions about Herring
How do you cook fresh herring without it sticking to the pan?
Pat it dry, season it and dust it lightly with flour. Fry skin-side down in a lightly oiled, hot pan for about 3 minutes, then turn and cook for another 2–3 minutes, until the flesh is opaque and flakes easily.
Can you eat herring raw?
Only eat it raw or lightly cured if it has been specifically frozen to control parasites or otherwise prepared for raw eating. Fresh herring intended for cooking should be cooked through; curing it at home in salt or vinegar does not reliably make it safe.
What is the difference between kippers and fresh herring?
Kippers are herring that have been split, salted and smoked, so they are already cooked and have a pronounced smoky, salty flavour. Fresh herring is milder and needs cooking; grill or pan-fry it, or bake it with lemon and herbs.
What goes well with herring?
Its rich flavour works particularly well with sharp or fresh accompaniments: try grilled herring with lemon, dill and boiled potatoes, or serve smoked kippers with brown bread and a squeeze of lemon. Pickled herring is often paired with rye bread, potatoes or beetroot.
How should you store fresh herring?
Keep it covered in the coldest part of the fridge and cook it within a day of buying. If you will not use it promptly, freeze it; thaw it in the fridge and cook it soon after thawing.
Is herring a good source of vitamin D and vitamin B12?
Yes. Herring is high in vitamin D and vitamin B12: a 100 g portion provides 11 µg of vitamin D and 12.5 µg of vitamin B12.
How much herring is a typical portion?
A cooked fillet weighing about 100–140 g is a practical portion for one adult. For a salty smoked or pickled herring, a smaller amount can be enough alongside potatoes, bread or other sides.
Is herring healthier than mackerel?
Both are oily fish with similar energy and fat: herring has 190 kcal and 14 g fat per 100 g, while mackerel has 187 kcal and 12.9 g fat. Mackerel has more vitamin B12 per 100 g (11.4 µg versus 12.5 µg in herring).
Source: Frida (Denmark) 48 · per 100 g · carbohydrate per EU label, fibre excluded
