Herringcalories and nutrition per 100 g
100 g raw
158kcal
Protein, fat and carbs per 100 g
- Protein
- 18 g
- 47% of energy
- Fat
- 9 g
- 53% of energy
- Carbs
- 0 g
- 0% of energy
- Fiber
- 0 g
- Sugar
- 0 g
- Boiled, 100 g
- 198 kcal
- Roasted, 100 g
- 211 kcal
On this page
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
Vitamins5 min read
Vitamin B12: who runs short and why it’s not just vegetarians
Why vegans and vegetarians run short of B12, why after 50 even meat eaters absorb it poorly, and which medicines lower it.
7 sources
Vitamins5 min read
Vitamin D in winter: why the sun doesn’t help north of 42°
Why skin makes almost no vitamin D from November to February, how common deficiency is in Ukraine, and what guidelines say about supplements.
11 sources
Basics4 min read
Flaxseed oil or fish: why plant omega-3 isn’t the same as marine omega-3
Why the ALA in flaxseed oil, walnuts and chia barely converts to the EPA and DHA in fish, how much really does, and what to do if you rarely eat fish.
4 sources
Similar foods
Data: USDA FoodData Central, record “Fish, herring, Atlantic, raw”.