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Whole Herring, Raw

Whole Herring, Raw

EverydayRaw

Whole herring is a small, oily fish native to the North Atlantic, consumed raw with its skin, bones, and organs intact. This nutrient-dense fish is exceptionally high in omega-3 fatty acids and vitamin D, while its small size results in lower mercury levels compared to larger predatory fish. The firm, silvery flesh has a pronounced briny flavor and is often prepared pickled, smoked, or grilled, though raw preparations require strict freshness standards.

Macro Impact

A 3 oz serving contains 107 calories, 12g protein, 0g carbs, and 6g fat.

Calorie Burn

How long would it take to burn off 107 calories?
Walking3.5 mph, moderate pace
25 min
YogaModerate effort, gentle pace
18 min
SwimmingModerate effort, freestyle
14 min
Biking12-14 mph, moderate effort
11 min
StairsStair climbing, moderate pace
12 min
Running5 mph (12 min/mile)
9 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories107
% Daily Value*
Total Fat6g
8%
Saturated Fat1g
7%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat3g
Cholesterol41mg
14%
Sodium61mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein12g
Vitamin D3mcg
14%
Calcium39mg
3%
Iron0.7mg
4%
Potassium222mg
5%

* 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
6 / 78 g
8%
Monounsaturated
3 / 31 g
8%
Polyunsaturated
1 / 23 g
6%
Saturated
1 / 23 g
6%
Trans
0 g
Cholesterol
41 / 300 g
14%
Omega 3
1 / 5 g
25%
Omega 6
0 / 19 g
0%
Omega 9
1 g
Protein
Protein
12 / 80 g
15%
Amino Acids
Histidine
0 / 3 g
12%
Isoleucine
1 / 2 g
35%
Leucine
1 / 3 g
32%
Lysine
1 / 2 g
47%
Methionine
0 / 1 g
31%
Phenylalanine
0 / 2 g
24%
Threonine
1 / 1 g
45%
Tryptophan
0 / 0 g
43%
Valine
1 / 2 g
30%
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
5%
Riboflavin, B2
0 / 1 mg
13%
Niacin, B3
2 / 15 mg
15%
Pantothenic Acid, B5
0 / 5 mg
9%
Pyridoxine, B6
0 / 1 mg
16%
Biotin, B7
3 / 30 mcg
11%
Cobalamin, B12
9 / 2 mcg
390%
Folate
7 / 400 mcg
2%
Vitamin A
19 / 800 mcg
2%
Vitamin C
1 / 83 mg
1%
Vitamin D
3 / 15 mcg
19%
Vitamin E
1 / 15 mg
5%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
39 / 1k mg
4%
Copper
0 / 1 mg
7%
Iron
1 / 13 mg
6%
Magnesium
22 / 370 mg
6%
Manganese
0 / 2 mg
1%
Phosphorous
161 / 700 mg
23%
Potassium
222 / 3k mg
7%
Selenium
25 / 55 mcg
45%
Sodium
61 / 2.3k mg
3%
Zinc
1 / 10 mg
7%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
18 / 150 mcg
12%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
49 g
Caffeine
0 mg
Choline
44 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.
  6. 6.Herring, autumn, raw. Frida. Public Food Key 1132.

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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