Herring is an oily fish and is an excellent source of protein and omega 3 fatty acids. Just a small serving of herring (3 ounce) contains almost 150% of the DRV of vitamin D and 100% of omega 3 your body needs daily. Vitamin D, selenium and B12 can also be found in herring. Due to its content of polyunsaturated fatty acids, herring can help reduce your risk of heart disease and ultimately support it too.
A rich source of: vitamin D, selenium, Omega-3, vitamin B12.
Herring, flesh only, raw
| Energy (kcal) | 190 |
| Energy (kJ) | 791 |
| Water (g) | 68 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 17.8 |
| Protein (g)/100kcal | 9.4 |
| Protein % of calories | 37.5 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 13.2 |
| Fat (g)/100kcal | 7 |
| Fat % of calories | 62.5 |
| Satd FA /100g fd (g) | 3.7 |
| Omega 3 /100g | 1.8 |
| Omega 6 /100g | 0.3 |
| Mono FA /100g food (g) | 6 |
| Poly FA /100g food (g) | 2.2 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 40 |
| Potassium (mg) | 390 |
| Calcium (mg) | 5 |
| Magnesium (mg) | 26 |
| Phosphorus (mg) | 207 |
| Iron (mg) | 0.4 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 1.3 |
| Chloride (mg) | 56 |
| Manganese (mg) | 0 |
| Selenium (µg) | 16 |
| Iodine (µg) | 0 |
| Vitamin D (µg) | 0.5 |
| Vitamin E (mg) | 0.3 |
| Thiamin (mg) | 0.7 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 9.8 |
| Tryptophan/60 (mg) | 5.1 |
| Niacin equivalent (mg) | 14.9 |
| Vitamin B6 (mg) | 0.3 |
| Vitamin B12 (µg) | 0.3 |
| Folate (µg) | 4 |
| Pantothenate (mg) | 0.7 |
| Biotin (µg) | 3.8 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| Cholesterol (mg) | 50 |
| Retinol (µg) | 0 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 0 |