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Pacific Herring, Raw

Pacific Herring, Raw

EverydaySweetened

Pacific herring is a small, nutrient-dense oily fish often prepared raw with a sweetened brine or marinade to balance its rich, savory flavor. This preparation method preserves the fish’s high omega-3 fatty acid and vitamin D content while adding carbohydrates from sugar, a key consideration for macronutrient tracking. The tender, silvery fillets are commonly served chilled in Scandinavian and Dutch-inspired dishes, offering a distinct alternative to pickled herring varieties.

Macro Impact

A 3 oz serving contains 183 calories, 14g protein, 4g carbs, and 12g fat.

Calorie Burn

How long would it take to burn off 183 calories?
Walking3.5 mph, moderate pace
43 min
YogaModerate effort, gentle pace
31 min
SwimmingModerate effort, freestyle
23 min
Biking12-14 mph, moderate effort
19 min
StairsStair climbing, moderate pace
21 min
Running5 mph (12 min/mile)
15 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories183
% Daily Value*
Total Fat12g
15%
Saturated Fat3g
14%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat6g
Cholesterol65mg
22%
Sodium128mg
6%
Total Carbohydrate4g
2%
Dietary Fiber0g
0%
Total Sugars4g
Includes Added Sugars4g
9%
Protein14g
Vitamin D0mcg
0%
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
4 / 275 g
2%
Fiber
0 / 28 g
0%
Sugars
4 g
Added Sugars
4 / 50 g
9%
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
6 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
0 / 30 mcg
0%
Cobalamin, B12
9 / 2 mcg
354%
Folate
4 / 400 mcg
1%
Vitamin A
27 / 800 mcg
3%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
9%
Vitamin K
0 / 105 mcg
0%
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
128 / 2.3k mg
6%
Zinc
1 / 10 mg
5%
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
68 mg
Taurine
128 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, pacific, raw. Canadian Nutrient File. Food ID 3018.

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.

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