Herring
100 g raw
158 kcal
Boiled, 100 g
198 kcal
Roasted, 100 g
211 kcal
Protein, fat and carbs per 100 g
- Protein
- 18 g
- Fat
- 9 g
- Carbs
- 0 g
- Fiber
- 0 g
- Sugar
- 0 g
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 158 kcal | 18 g | 9 g | 0 g |
| Boiled | 80% | 198 kcal | 22.5 g | 11.3 g | 0 g |
| Steamed | 85% | 186 kcal | 21.2 g | 10.6 g | 0 g |
| Roasted | 75% | 211 kcal | 24 g | 12.1 g | 0 g |
| Fried | 80% | 198 kcal | 22.5 g | 11.3 g | 0 g |
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 28 mcg | 4% |
| Vitamin C | 0.7 mg | 1% |
| Vitamin D | 4.2 mcg | 28% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 0.1 mcg | 0% |
| Vitamin B1 (thiamine) | 0.09 mg | 8% |
| Vitamin B2 (riboflavin) | 0.23 mg | 21% |
| Vitamin B3 (niacin) | 3.2 mg | 23% |
| Vitamin B6 (pyridoxine) | 0.3 mg | 23% |
| Vitamin B9 (folate) | 10 mcg | 3% |
| Vitamin B12 (cobalamin) | 13.7 mcg | 571% |
| Choline | 65 mg | 15% |
| Calcium | 57 mg | 6% |
| Iron | 1.1 mg | 6% |
| Magnesium | 32 mg | 10% |
| Phosphorus | 236 mg | 34% |
| Potassium | 327 mg | 13% |
| Sodium | 90 mg | 5% |
| Zinc | 0.99 mg | 12% |
| Selenium | 36.5 mcg | 66% |
| Copper | 0.09 mg | 10% |
| Manganese | 0.04 mg | 2% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
Open the calculatorFurther reading
Similar foods
Data: USDA FoodData Central, record “Fish, herring, Atlantic, raw”.