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Herring, Raw

Herring, Raw

EverydayRaw

Herring is a small, oily fish native to northern Atlantic and Pacific waters, prized for its exceptionally high omega-3 fatty acid and vitamin D content. The raw flesh has a firm, silvery texture with a pronounced briny flavor that’s milder than mackerel but richer than whitefish like cod. Often served marinated in Nordic cuisine, this wild-caught fish is also commonly preserved through pickling or smoking while remaining nutritionally dense in its raw form.

Macro Impact

A 3 oz serving contains 166 calories, 14g protein, 0g carbs, and 12g fat.

Calorie Burn

How long would it take to burn off 166 calories?
Walking3.5 mph, moderate pace
39 min
YogaModerate effort, gentle pace
28 min
SwimmingModerate effort, freestyle
21 min
Biking12-14 mph, moderate effort
17 min
StairsStair climbing, moderate pace
19 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories166
% Daily Value*
Total Fat12g
15%
Saturated Fat3g
14%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat6g
Cholesterol65mg
22%
Sodium63mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein14g
Vitamin D9mcg
47%
Calcium71mg
5%
Iron1.0mg
5%
Potassium360mg
8%

* 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
12 / 78 g
15%
Monounsaturated
6 / 31 g
19%
Polyunsaturated
2 / 23 g
9%
Saturated
3 / 23 g
12%
Trans
0 g
Cholesterol
65 / 300 g
22%
Omega 3
2 / 5 g
34%
Omega 6
0 / 19 g
1%
Omega 9
2 g
Protein
Protein
14 / 80 g
17%
Amino Acids
Histidine
0 / 3 g
13%
Isoleucine
1 / 2 g
40%
Leucine
1 / 3 g
37%
Lysine
1 / 2 g
54%
Methionine
0 / 1 g
35%
Phenylalanine
1 / 2 g
27%
Threonine
1 / 1 g
51%
Tryptophan
0 / 0 g
49%
Valine
1 / 2 g
35%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
1 g
Proline
0 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
14%
Niacin, B3
2 / 15 mg
12%
Pantothenic Acid, B5
1 / 5 mg
17%
Pyridoxine, B6
0 / 1 mg
29%
Biotin, B7
5 / 30 mcg
18%
Cobalamin, B12
9 / 2 mcg
354%
Folate
4 / 400 mcg
1%
Vitamin A
24 / 800 mcg
3%
Vitamin C
0 / 83 mg
0%
Vitamin D
9 / 15 mcg
62%
Vitamin E
1 / 15 mg
9%
Vitamin K
4 / 105 mcg
4%
Minerals
Calcium
71 / 1k mg
7%
Copper
0 / 1 mg
7%
Iron
1 / 13 mg
7%
Magnesium
27 / 370 mg
7%
Manganese
0 / 2 mg
2%
Phosphorous
194 / 700 mg
28%
Potassium
360 / 3k mg
12%
Selenium
31 / 55 mcg
56%
Sodium
63 / 2.3k mg
3%
Zinc
1 / 10 mg
5%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
23 / 150 mcg
15%
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, Pacific, raw. USDA Standard Reference, Legacy. Food ID 173669.
  2. 2.Fish, herring, Atlantic, raw. USDA Standard Reference, Legacy. Food ID 175116.
  3. 3.Fish, herring, atlantic, raw. Canadian Nutrient File. Food ID 3014.
  4. 4.Fish, herring, pacific, raw. Canadian Nutrient File. Food ID 3018.
  5. 5.Herring, raw. Frida. Public Food Key 48.

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.

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