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Herring

Fish, herring, Atlantic, cooked, dry heat

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Nutrition Facts

Serving Size

1 fillet (143g)

Amount per serving

Calories

290

% Daily Value *

Total Fat 16.6g

Saturated Fat 3.7g

Trans Fat

Cholesterol 110mg

Sodium 164mg

Total Carbohydrate 0g

Dietary Fiber 0g

Total Sugars 0g

Protein 32.9g

Vitamin D 306 IU

Calcium 106mg

Iron 2mg

Potassium 599mg

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
1%
1 mg
Thiamin
13%
0.16 mg
Riboflavin
33%
0.43 mg
Niacin
37%
5.9 mg
Pantothenic Acid
21%
1.06 mg
Vitamin B6
29%
0.5 mg
Folate
17.2 mcg
Folic Acid
0 mcg
Food Folate
17.2 mcg
Fortified Folate
17.2 mcg
Choline
22%
119 mg
Betaine
Vitamin B12
783%
18.8 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
6%
51.5 mcg
Retinol
51.5 mcg
Beta Carotene
0 mcg
Alpha Carotene
0 mcg
Beta Cryptoxanthin
0 mcg
Vitamin A IU
3%
172 IU
Lycophene
0 mcg
Lutein and Zeaxanthin
0 mcg
Vitamin E
13%
1.96 mg
Added Vitamin E
0 mg
Beta Tocopherol
Gamma Tocopherol
Delta Tocopherol
Alpha Tocotreniol
Beta Tocotreniol
Gamma Tocotreniol
Delta Tocotreniol
Vitamin D2 and D3
7.72 mcg
Vitamin D2
Vitamin D3
7.72 mcg
Vitamin D
77%
306 IU
Vitamin K
0%
0.14 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
8%
106 mg
Iron
11%
2.02 mg
Magnesium
14%
58.6 mg
Phosphorus
35%
433 mg
Potassium
13%
599 mg
Sodium
7%
164 mg
Zinc
17%
1.82 mg
Copper
19%
0.17 mg
Manganese
2%
0.06 mg
Selenium
122%
66.9 mcg
Fluoride
Iodine

Fat
21%
16.6 g
Saturated Fat
19%
3.74 g
Butyric Acid
0 g
Caproic Acid
0 g
Caprylic Acid
0 g
Capric Acid
0 g
Lauric Acid
0.02 g
Tridecylic Acid
Myristic Acid
1.02 g
Pentadecylic Acid
Palmitic Acid
2.48 g
Margaric Acid
Stearic Acid
0.2 g
Arachidic Acid
Behenic Acid
Lignoceric Acid
Monounsaturated Fat
6.85 g
Myristoleic Acid
Pentadecenoic Acid
Hexadec-9-enoic Acid
1.14 g
Palmitoleic Acid
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
Octadec-9-enoic Acid
2.78 g
Oleic Acid
Elaidic Acid
Vaccenic Acid
Gondoic Acid
1.32 g
Docos-13-enoic Acid
1.54 g
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
3.91 g
9,12-octadecadienoic Acid
0.24 g
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
0.19 g
Alpha Linolenic Acid (ALA)
Gamma Linolenic Acid (GLA)
Punicinic Acid
Paranaric Acid
0.39 g
Eicosadienoic Acid
Icosatrienioc Acid
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
Eicosatetraenoic Acid (ETA)
0.11 g
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
1.3 g
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
Docosapentanoic Acid (DPA)
0.1 g
Docosahexanoic Acid (DHA)
1.58 g
Trans Fat
Trans Monoenoic Fat
Trans Polyenoic Fat
Cholesterol
37%
110 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
66%
32.9 g
Tryptophan
0.37 g
Threonine
1.44 g
Isoleucine
1.52 g
Leucine
2.68 g
Lysine
3.02 g
Methionine
0.98 g
Cystine
0.35 g
Phenylalanine
1.29 g
Tyrosine
1.11 g
Valine
1.7 g
Arginine
1.97 g
Histidine
0.97 g
Alanine
1.99 g
Aspartic Acid
3.37 g
Glutamic Acid
4.92 g
Glycine
1.58 g
Proline
1.16 g
Serine
1.34 g
Hydroxyproline

Carbohydrates
0%
0 g
Fibre
0%
0 g
Soluble Fibre
Insoluble Fibre
Sugar
0 g
Added Sugar
Sucrose
Glucose
Fructose
Lactose
Maltose
Galactose
Sugar Alcohols
Starch

Calories
290 kcal
Water
91.7 g
Ash
2.67 g
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 1 fillet (143 g)

Nutrient Sources

  • Excellent source of Riboflavin
  • Excellent source of Niacin
  • Excellent source of Vitamin B6
  • Excellent source of Vitamin B12
  • Excellent source of Vitamin D
  • Excellent source of Phosphorus
  • Excellent source of Selenium
  • Good source of Pantothenic Acid
  • Good source of Choline
  • Good source of Zinc
  • Good source of Copper

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • High Protein
  • High Fat
  • Zero Carbs
Foods with similar macro profiles:

Profile of Protein in Item

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 100%

Limiting Amino Acid: Leucine

  • Some foods that are a good source of Leucine include soy, hemp, meat, nuts, fish, and legumes.

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Herring contains 23g of protein, which is about the same as 3.8 eggs, 0.9 chicken breasts, or 1.6 cups (447g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

This food has zero carbs.

Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.

Zero Trans Fat.

Contains Omega-3 polyunsaturated fatty acids.

High in Cholesterol.

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