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Atlantic Herring

Atlantic Herring

Everyday

Atlantic herring is a small, nutrient-dense forage fish abundant in the North Atlantic's cold waters. This oily fish is exceptionally rich in omega-3 fatty acids EPA and DHA, along with substantial amounts of vitamin D and B12, supporting cardiovascular and neurological health. Commonly prepared as pickled 'rollmops,' smoked kippers, or canned products, herring serves as both a sustainable seafood choice and a culinary staple in Northern European traditions.

Macro Impact

A 3 oz serving contains 134 calories, 15g protein, 0g carbs, and 8g fat.

Calorie Burn

How long would it take to burn off 134 calories?
Walking3.5 mph, moderate pace
31 min
YogaModerate effort, gentle pace
23 min
SwimmingModerate effort, freestyle
17 min
Biking12-14 mph, moderate effort
14 min
StairsStair climbing, moderate pace
16 min
Running5 mph (12 min/mile)
11 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories134
% Daily Value*
Total Fat8g
10%
Saturated Fat2g
9%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat3g
Cholesterol51mg
17%
Sodium77mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein15g
Vitamin D4mcg
18%
Calcium48mg
4%
Iron0.9mg
5%
Potassium278mg
6%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
8 / 78 g
10%
Monounsaturated
3 / 31 g
10%
Polyunsaturated
2 / 23 g
8%
Saturated
2 / 23 g
7%
Trans
0 g
Cholesterol
51 / 300 g
17%
Omega 3
1 / 5 g
31%
Omega 6
0 / 19 g
1%
Omega 9
2 g
Protein
Protein
15 / 80 g
19%
Amino Acids
Histidine
0 / 3 g
15%
Isoleucine
1 / 2 g
44%
Leucine
1 / 3 g
40%
Lysine
1 / 2 g
59%
Methionine
0 / 1 g
38%
Phenylalanine
1 / 2 g
30%
Threonine
1 / 1 g
56%
Tryptophan
0 / 0 g
54%
Valine
1 / 2 g
38%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
7%
Riboflavin, B2
0 / 1 mg
17%
Niacin, B3
3 / 15 mg
18%
Pantothenic Acid, B5
1 / 5 mg
11%
Pyridoxine, B6
0 / 1 mg
20%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
12 / 2 mcg
485%
Folate
9 / 400 mcg
2%
Vitamin A
24 / 800 mcg
3%
Vitamin C
1 / 83 mg
1%
Vitamin D
4 / 15 mcg
24%
Vitamin E
1 / 15 mg
6%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
49 / 1k mg
5%
Copper
0 / 1 mg
9%
Iron
1 / 13 mg
7%
Magnesium
27 / 370 mg
7%
Manganese
0 / 2 mg
1%
Phosphorous
201 / 700 mg
29%
Potassium
278 / 3k mg
9%
Selenium
31 / 55 mcg
56%
Sodium
77 / 2.3k mg
3%
Zinc
1 / 10 mg
9%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
61 g
Caffeine
0 mg
Choline
55 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, herring, Atlantic, raw. USDA Standard Reference, Legacy. Food ID 175116.
  2. 2.Fish, herring, atlantic, raw. Canadian Nutrient File. Food ID 3014.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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