Know what’s on your plate
Herring
Calories & nutrition facts
smoked
Nutrition facts
Per 100 g% DV- Calories 216 kcal —
- Protein 20 g 41%
- Carbohydrate 0 g 0%
- Fat 15 g 19%
- Saturated fat 3.1 g 15%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 614 mg 27%
- Cholesterol 58 mg 19%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 15.9 µg 2%
- Vitamin C 0 mg 0%
- Vitamin D 13.7 µg 68%
- Vitamin E 1.1 mg 7%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0 mg 0%
- Riboflavin (B2) 0.26 mg 20%
- Niacin (B3) 4.9 mg 30%
- Pantothenic acid (B5) 0.67 mg 13%
- Vitamin B6 0.31 mg 18%
- Biotin (B7) 6.8 µg 23%
- Folate (B9) 10 µg 3%
- Vitamin B12 13 µg 542%
- Choline 95 mg 17%
Minerals
- Calcium 42.7 mg 3%
- Iron 0.9 mg 5%
- Magnesium 30.5 mg 7%
- Phosphorus 220 mg 18%
- Potassium 290 mg 6%
- Zinc 0.87 mg 8%
- Copper 0.1 mg 11%
- Manganese 0.04 mg 2%
- Selenium 31.5 µg 57%
- Iodine 25 µg 17%
Similar foods
- Salted herringripened264 kcal / 100 g
- Atlantic herringraw158 kcal / 100 g
- Smoked herringbøkling200 kcal / 100 g
- Baltic herringsmoked143 kcal / 100 g
- Pickled herringcanned276 kcal / 100 g
- Bloaterfried299 kcal / 100 g
- Kippersmoked242 kcal / 100 g
- Mackerelsmoked300 kcal / 100 g
- Fishsmoked226 kcal / 100 g
- Smoked eel328 kcal / 100 g
Questions about Herring
How do you cook fresh herring in a pan?
Pat the fillets dry, season them and fry skin-side down in a little oil over medium-high heat for about 3 minutes, then turn and cook for 1–2 minutes more. They are ready when the flesh turns opaque and flakes easily.
How do you get the bones out of herring fillets?
Run a clean finger along the centre line to find the pin bones, then pull them out with fish tweezers or clean kitchen tweezers, working in the direction they point. A whole herring has a backbone and rib bones, which are easier to remove after cooking.
How long does fresh herring keep in the fridge?
Keep it covered in the coldest part of the fridge and cook it within a day of buying. Freeze it if you will not use it in that time, and thaw it in the fridge rather than on the worktop.
How do you make salted herring less salty?
Rinse it, then soak it in cold water in the fridge for a few hours, changing the water once or twice. Taste a small piece before serving; a longer soak removes more salt.
What do you serve with herring?
Fresh fried herring works well with boiled new potatoes, mustard sauce and sharp pickled vegetables. Pickled herring is often served with rye bread, potatoes, onion or beetroot; rollmops are herring fillets wrapped around a gherkin or onion.
What is the difference between herring and kippers?
Kippers are herring that have been split open, salted and cold-smoked, so they have a smoky flavour and need gentle cooking or reheating. Fresh herring has not been smoked and is usually fried, grilled or baked.
Can you eat herring raw?
Do not eat ordinary fresh herring raw: it may contain parasites. Choose herring sold as ready to eat for raw or lightly cured dishes, or cook it thoroughly.
Is herring a good source of vitamin D?
Yes. Herring is a source of vitamin D, with 13.7 µg per 100 g.
Source: Frida (Denmark) 1026 · per 100 g · carbohydrate per EU label, fibre excluded
