Seafood
raw atlantic herring.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
raw herring
SERVING
CALORIES
158
PROTEIN
18g
CARBS
0g
FAT
9.0g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories158kcal—
Protein18g36%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat9.0g12%
Saturated fat2.0g10%
Cholesterol60mg20%
Water72g—
MINERALS
Sodium90mg4%
Potassium327mg7%
Calcium57mg4%
Iron1.1mg6%
Magnesium32mg8%
Phosphorus236mg19%
Zinc0.99mg9%
Copper0.09mg10%
Manganese0.04mg2%
Selenium36.5µg66%
VITAMINS
Vitamin A28µg3%
Vitamin C0.70mg1%
Vitamin D4.2µg21%
Vitamin E1.1mg7%
Vitamin K0.10µg0%
Thiamin (B1)0.09mg8%
Riboflavin (B2)0.23mg18%
Niacin (B3)3.2mg20%
Pantothenic acid (B5)0.65mg13%
Vitamin B60.30mg18%
Folate (B9)10µg3%
Vitamin B1213.7µg570%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup140g
1 tablespoon8.8g
1 teaspoon2.9g
1 ml0.6g
1 liter583.3g
1 piece150g
HEALTH BENEFITS
Why eat it.
- ✓Extremely rich in Omega-3 fatty acids (EPA and DHA), which support cardiovascular health, reduce inflammation, and promote brain function.
- ✓Excellent source of Vitamin D, essential for calcium absorption, bone health, and immune system regulation.
- ✓High in selenium, a powerful antioxidant that protects cells from damage and supports thyroid function.
- ✓Provides a significant amount of Vitamin B12, crucial for nerve function and the formation of red blood cells.
COOKING TIPS
In the kitchen.
- 1Herring's high oil content makes it ideal for grilling, broiling, or smoking, as it stays moist and flavorful.
- 2Its strong flavor pairs well with acidic ingredients like lemon, vinegar, mustard, or sour cream, which help cut through the richness.
- 3Herring is a classic fish for pickling or curing. This process firms the flesh and mellows the flavor, creating dishes like pickled herring or matjes.
- 4When pan-searing, cook skin-side down first on high heat to achieve a crispy skin without overcooking the delicate flesh.
STORAGE
Keep it fresh.
- Store fresh, raw herring in the coldest part of the refrigerator (below 40°F or 4°C) and use within 1-2 days of purchase.
- For longer storage, freeze immediately. Pat dry, wrap tightly in plastic wrap and then in a freezer bag or foil, and store at 0°F (-18°C) for up to 3 months for best quality.
FAQ
Frequently asked questions.
Is Atlantic herring healthy?
Yes, Atlantic herring is exceptionally healthy. It's packed with heart-healthy Omega-3 fatty acids (EPA and DHA), essential for brain function and reducing inflammation. It's also an excellent source of Vitamin D, Vitamin B12, and selenium, supporting bone health, nerve function, and antioxidant defense.
What are the main nutritional values of Atlantic herring?
Per 100g, raw Atlantic herring provides approximately 158 calories, 17.96g of high-quality protein, and 9.04g of healthy fats, including a significant amount of Omega-3s. It contains virtually no carbohydrates, making it a nutrient-dense food.
Is Atlantic herring good for weight loss?
Yes, Atlantic herring can be beneficial for weight loss. It's a lean protein source that promotes satiety, helping you feel full longer. Its healthy fats contribute to overall well-being without excessive calories, and its rich nutrient profile supports a healthy metabolism.
Is Atlantic herring gluten-free and keto-friendly?
Yes, Atlantic herring is naturally gluten-free as it's a pure fish product. It is also highly keto-friendly due to its zero carbohydrate content and high healthy fat and protein profile, making it an excellent choice for ketogenic diets.
Can pregnant women or children eat Atlantic herring?
Yes, Atlantic herring is considered a safe and beneficial choice for pregnant women and children. It is a small, short-lived fish, meaning it has very low levels of mercury compared to larger predatory fish. Its high Omega-3 content is particularly valuable for fetal and child development.
How should I cook Atlantic herring?
Atlantic herring is versatile and can be pan-fried, grilled, baked, or smoked. Due to its delicate texture and rich flavor, simple preparations like pan-frying with a light seasoning or grilling whole are popular. Be careful not to overcook, as it can dry out quickly.
What does Atlantic herring taste like?
Atlantic herring has a distinct, rich, and somewhat oily flavor with a firm, flaky texture. Its taste is often described as savory and slightly briny, characteristic of fatty fish. The flavor can vary slightly depending on its preparation, such as pickling or smoking.
How do you store fresh Atlantic herring?
Fresh Atlantic herring should be stored in the coldest part of your refrigerator, ideally on ice, and consumed within 1-2 days of purchase. For longer storage, it can be frozen for up to 3-6 months when properly wrapped to prevent freezer burn.
How can I tell if Atlantic herring is fresh?
Look for clear, bulging eyes, bright red gills, and firm, shiny skin with scales intact. Fresh herring should have a mild, clean sea smell, not a strong "fishy" odor. Avoid fish with dull eyes, discolored gills, or soft, slimy flesh.
Can Atlantic herring be eaten raw?
While traditionally consumed raw in some cultures (e.g., pickled herring), it's generally recommended to cook Atlantic herring to minimize the risk of parasites or bacteria, especially if not prepared by a professional for raw consumption. If eating raw, ensure it's sushi-grade or previously frozen to kill parasites.
