Know what’s on your plate
Herring
Calories & nutrition facts
flesh only, raw
Nutrition facts
Per 100 g% DV- Calories 190 kcal —
- Protein 18 g 36%
- Carbohydrate 0 g 0%
- Fat 13 g 17%
- Saturated fat 3.7 g 18%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 120 mg 5%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 44 µg 5%
- Vitamin D 19 µg 95%
- Vitamin E 0.76 mg 5%
- Thiamin (B1) 0.01 mg 1%
- Riboflavin (B2) 0.26 mg 20%
- Niacin (B3) 4.1 mg 26%
- Pantothenic acid (B5) 0.81 mg 16%
- Vitamin B6 0.44 mg 26%
- Biotin (B7) 7 µg 23%
- Folate (B9) 9 µg 2%
- Vitamin B12 13 µg 542%
Minerals
- Calcium 60 mg 5%
- Iron 1.2 mg 7%
- Magnesium 32 mg 8%
- Phosphorus 230 mg 18%
- Potassium 320 mg 7%
- Zinc 0.9 mg 8%
- Copper 0.14 mg 16%
- Manganese 0.04 mg 2%
- Selenium 35 µg 64%
- Iodine 29 µg 19%
Similar foods
- Pickled herring209 kcal / 100 g
- Salted herringripened264 kcal / 100 g
- Atlantic herringraw176 kcal / 100 g
- Pacific herringraw195 kcal / 100 g
- Herring roesoft, raw91 kcal / 100 g
- Sardinesflesh only, raw134 kcal / 100 g
- Hilsaraw262 kcal / 100 g
- Kippersflesh only, grilled245 kcal / 100 g
- Bloaterflesh only, grilled251 kcal / 100 g
- Mackerel fleshonly, raw233 kcal / 100 g
Questions about Herring
How do you cook herring without drying it out?
Grill or pan-fry fillets over medium-high heat for about 3–4 minutes on each side, depending on thickness, until the flesh is opaque and flakes easily. A little oil and a squeeze of lemon help keep the flesh moist.
How do you make kippers for breakfast?
Put the kippers in a baking dish, dot with butter and grill for about 4–5 minutes, turning once, until hot throughout. Serve with buttered toast and lemon; remove any pin bones as you eat.
Can you eat herring raw?
Only eat it raw if it has been prepared specifically for raw consumption and safely frozen to control parasites. Ordinary fresh herring is best cooked; pickling or marinating in vinegar alone does not reliably make it safe.
How should you store fresh herring?
Keep it covered in the coldest part of the fridge and cook it within a day of buying. For longer storage, wrap it tightly and freeze it; thaw it overnight in the fridge and cook promptly.
What goes well with herring?
Herring pairs particularly well with potatoes, rye bread, dill, mustard, beetroot and sharp pickles. Try it in a Scandinavian-style open sandwich, or serve it with warm potatoes and a mustard-and-dill dressing.
What is the difference between herring and kippers?
A kipper is a herring that has been split, salted and cold-smoked, so it has a smoky, savoury flavour and needs only brief cooking to heat through. Fresh herring is milder and can be grilled, baked or fried.
Is herring more nutritious than sardines?
Herring has more vitamin D and vitamin B12: 19 µg and 13 µg per 100 g, compared with 9.59 µg and 8.3 µg in sardines. Sardines provide more protein, at 19.8 g per 100 g against 18 g in herring.
Which vitamins and minerals stand out in herring?
Herring is high in vitamin D, vitamin B12 and selenium, each providing at least 30% of the daily value per 100 g. It is also a source of iodine, phosphorus and riboflavin.
Source: CoFID (UK) 16-175 · per 100 g · carbohydrate per EU label, fibre excluded
