Fish, herring, Atlantic, cooked, dry heat: Nutrition Facts

Generic food Cooked Fish and Seafood

Fish, herring, Atlantic, cooked, dry heat contains 203 kcal per 100 g. A typical serving of 1 fillet (143 g) provides about 290 kcal.

Roughly 53% of its calories come from fat, with 47% from protein and 0% from carbohydrates (estimated with general energy factors).

That is more energy than the typical item in finfish and shellfish products on FoodFactly, where the median is 119 kcal per 100 g across 286 foods.

100 g provides 548% of the Daily Value for Vitamin B12, 85% of the Daily Value for selenium and 27% of the Daily Value for Vitamin D.

These values are for the cooked food. Raw and other preparations have their own values, listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

203kcal per 100 g
23 gprotein
0 gcarbohydrates
11.6 gfat
290kcal in 1 fillet (143 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories ? 203 kcal
Total fat ? 11.6 g 15%
Saturated fat ? 2.6 g 13%
Cholesterol ? 77 mg 26%
Sodium ? 115 mg 5%
Total carbohydrates Z 0 g 0%
Dietary fiber Z 0 g 0%
Total sugars Z 0 g
Protein ? 23 g 46%
Vitamin A C 36 µg4%
Vitamin C ? 0.7 mg0.8%
Vitamin D ? 5.4 µg27%
Vitamin E I 1.4 mg9%
Vitamin K I 0.1 µg0.1%
Thiamin (B1) ? 0.11 mg9%
Riboflavin (B2) ? 0.3 mg23%
Niacin (B3) ? 4.1 mg26%
Pantothenic acid (B5) ? 0.74 mg15%
Vitamin B6 ? 0.35 mg20%
Folate (B9) C 12 µg3%
Vitamin B12 ? 13.1 µg548%
Choline I 83.3 mg15%
Calcium ? 74 mg6%
Iron ? 1.4 mg8%
Magnesium ? 41 mg10%
Phosphorus ? 303 mg24%
Potassium ? 419 mg9%
Zinc ? 1.3 mg12%
Copper ? 0.12 mg13%
Manganese ? 0.04 mg2%
Selenium I 46.8 µg85%

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein: 47%Fat: 53%203kcal / 100 g
  • Protein 47%
  • Fat 53%

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Vitamin B12548%Selenium85%Vitamin D27%Niacin (B3)26%Phosphorus24%Riboflavin (B2)23%Vitamin B620%Choline15%Pantothenic acid (B5)15%Copper13%

Nutritional insights

  • Protein23 gabove the median for finfish and shellfish products (median 19.9 g)
  • Fat11.6 gin the top quarter of finfish and shellfish products (median 2.7 g)
  • Saturated fat2.6 gin the top quarter of finfish and shellfish products (median 0.63 g)
  • Sodium115 mgabove the median for finfish and shellfish products (median 93.9 mg)
  • Protein per 100 kcal11.3 gprotein density, useful for comparing foods with different calorie levels
  • Water64.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat ?4.8 g
Polyunsaturated fat ?2.7 g
Amino acids (18)
Tryptophan ?0.26 g
Threonine ?1 g
Isoleucine ?1.1 g
Leucine ?1.9 g
Lysine ?2.1 g
Methionine ?0.68 g
Cystine ?0.25 g
Phenylalanine ?0.9 g
Tyrosine ?0.78 g
Valine ?1.2 g
Arginine ?1.4 g
Histidine ?0.68 g
Alanine ?1.4 g
Aspartic acid ?2.4 g
Glutamic acid ?3.4 g
Glycine ?1.1 g
Proline ?0.81 g
Serine ?0.94 g
Individual fatty acids (19)
EPA (omega-3, 20:5 n-3) ?0.91 g
DHA (omega-3, 22:6 n-3) ?1.1 g
Linoleic acid (omega-6, 18:2) ?0.17 g
SFA 4:0 ?0 g
SFA 6:0 ?0 g
SFA 8:0 ?0 g
SFA 10:0 ?0 g
SFA 12:0 ?0.015 g
SFA 14:0 ?0.71 g
SFA 16:0 ?1.7 g
SFA 18:0 ?0.14 g
MUFA 18:1 ?1.9 g
PUFA 18:3 ?0.13 g
PUFA 20:4 ?0.077 g
MUFA 16:1 ?0.8 g
PUFA 18:4 ?0.27 g
MUFA 20:1 ?0.92 g
MUFA 22:1 ?1.1 g
PUFA 22:5 n-3 (DPA) ?0.071 g
Carotenoids (8)
Beta-carotene Z0 µg
Lycopene Z0 µg
Lutein + zeaxanthin Z0 µg
Retinol I36 µg
Carotene, alpha Z0 µg
Vitamin D (D2 + D3), International Units I214 IU
Vitamin D3 (cholecalciferol) I5.4 µg
Cryptoxanthin, beta Z0 µg
Other components (11)
Water ?64.2 g
Alcohol ?0 g
Caffeine Z0 mg
Ash ?1.9 g
Theobromine Z0 mg
Energy ?849 kJ
Vitamin A, IU C120 IU
Folic acid Z0 µg
Folate, food ?12 µg
Vitamin E, added Z0 mg
Vitamin B-12, added Z0 µg

Other forms of Fish

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
Fish, salmon, king, chinook, smoked and canned (Alaska Native) Cooked 150 23.2 g 0 g 5.9 g
Fish, salmon, king, chinook, smoked, brined (Alaska Native) Cooked 430 39.9 g 0 g 30 g
Fish, salmon, king, chinook, liver (Alaska Native) 156 16.6 g 4.3 g 8 g
Fish, whitefish, broad, liver (Alaska Native) 104 11 g 5.1 g 4.4 g
Fish, halibut, raw, with skin (Alaska Native) Raw 116 20.5 g 1.8 g 2.9 g
Fish, salmon, coho (silver), raw (Alaska Native) Raw 140 22.6 g 0 g 5.6 g
Fish, salmon, red, canned, bones removed (Alaska Native) Canned 161 27.3 g 0 g 5.8 g
Fish, whitefish, eggs (Alaska Native) 104 14.7 g 4.9 g 2.9 g
Fish, salmon, red, (sockeye), canned, smoked (Alaska Native) Cooked 206 35.2 g 0 g 7.3 g
Fish, salmon, red, (sockeye), kippered (Alaska Native) 141 24.5 g 0 g 4.8 g
Fish, salmon, king, with skin, kippered, (Alaska Native) 209 23.2 g 0 g 13 g
Fish, sheefish, raw (Alaska Native) Raw 115 22.3 g 0 g 2.8 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
Crustaceans, shrimp, mixed species, cooked, breaded and fried Cooked 242 21.4 g 11.5 g 12.3 g
Mollusks, scallop, mixed species, cooked, breaded and fried Cooked 216 18.1 g 10.1 g 10.9 g
Calamari, cooked Cooked 155 19.4 g 3.8 g 6.3 g
Mollusks, squid, mixed species, cooked, fried Cooked 175 17.9 g 7.8 g 7.5 g
Mollusks, abalone, mixed species, cooked, fried Cooked 189 19.6 g 11.1 g 6.8 g
Mollusks, mussel, blue, cooked, moist heat Cooked 172 23.8 g 7.4 g 4.5 g
Clams, baked or broiled Cooked 148 18.2 g 4.4 g 5.7 g
Shrimp, baked or broiled Cooked 129 16.9 g 1.1 g 5.8 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Frequently asked questions

How many calories are in cooked fish?

100 g of cooked fish has 203 kcal. 1 fillet (143 g): about 290 kcal. 3 oz (85 g): about 173 kcal.

Is cooked fish high in protein?

Cooked fish contains 23 g of protein per 100 g (46% of the 50 g Daily Value), or 32.9 g in 1 fillet (143 g). About 47% of its calories come from protein. Compared with other finfish and shellfish products, that is above the median (median 19.9 g).

How many carbs are in cooked fish?

Cooked fish has 0 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.

How much fat is in cooked fish?

Cooked fish contains 11.6 g of fat per 100 g, of which 2.6 g is saturated (13% of the Daily Value).

What vitamins and minerals does cooked fish contain?

Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (548% DV), selenium (85% DV), Vitamin D (27% DV), Niacin (B3) (26% DV) and phosphorus (24% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked fish?

100 g contains 115 mg of sodium, 5% of the 2,300 mg Daily Value.

Does fish have the same nutrition cooked and raw?

No. Per 100 g, fish, herring, Atlantic, cooked, dry heat has 203 kcal, while fish, halibut, raw, with skin (Alaska Native) has 116 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.

Where does this nutrition data come from?

From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Source of the nutrition information

  • USDA FoodData Central: SR Legacy, record 175117. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: . Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.