Fish, herring: Nutrition Facts
Generic food Fish and Seafood
Fish, herring contains 245 kcal per 100 g. A typical serving of 1 oz yields (20 g) provides about 49 kcal.
Roughly 54% of its calories come from fat, with 33% from protein and 13% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in fish on FoodFactly, where the median is 188 kcal per 100 g across 109 foods.
100 g provides 538% of the Daily Value for Vitamin B12, 73% of the Daily Value for selenium and 25% of the Daily Value for Niacin (B3).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 245 kcal | |
| Total fat C | 14.3 g | 18% |
| Saturated fat C | 3.4 g | 17% |
| Cholesterol C | 71 mg | 24% |
| Sodium C | 357 mg | 16% |
| Total carbohydrates C | 7.8 g | 3% |
| Dietary fiber C | 0.3 g | 1% |
| Total sugars C | 0.14 g | |
| Protein C | 20.1 g | 40% |
| Vitamin A C | 47 µg | 5% |
| Vitamin C C | 0.6 mg | 0.7% |
| Vitamin D C | 4.5 µg | 23% |
| Vitamin E C | 1.8 mg | 12% |
| Vitamin K C | 4 µg | 3% |
| Thiamin (B1) C | 0.18 mg | 15% |
| Riboflavin (B2) C | 0.28 mg | 22% |
| Niacin (B3) C | 4.1 mg | 25% |
| Vitamin B6 C | 0.32 mg | 19% |
| Folate (B9) C | 35 µg | 9% |
| Vitamin B12 C | 12.9 µg | 538% |
| Choline C | 73 mg | 13% |
| Calcium C | 70 mg | 5% |
| Iron C | 1.7 mg | 10% |
| Magnesium C | 37 mg | 9% |
| Phosphorus C | 263 mg | 21% |
| Potassium C | 359 mg | 8% |
| Zinc C | 1.1 mg | 10% |
| Copper C | 0.12 mg | 13% |
| Selenium C | 40.3 µg | 73% |
% 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 33%
- Carbohydrates 13%
- Fat 54%
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
Nutritional insights
- Protein20.1 gbelow the median for fish (median 20.6 g)
- Fiber0.3 gin the top quarter of fish (median 0 g)
- Sugars0.14 gin the top quarter of fish (median 0.01 g)
- Fat14.3 gin the top quarter of fish (median 8.8 g)
- Saturated fat3.4 gin the top quarter of fish (median 1.9 g)
- Sodium357 mgabove the median for fish (median 322 mg)
- Protein per 100 kcal8.2 gprotein density, useful for comparing foods with different calorie levels
- Water56 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 5.6 g |
|---|---|
| Polyunsaturated fat C | 3.6 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.74 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.9 g |
| Linoleic acid (omega-6, 18:2) C | 1.4 g |
| SFA 4:0 C | 0.032 g |
| SFA 6:0 C | 0.022 g |
| SFA 8:0 C | 0.013 g |
| SFA 10:0 C | 0.036 g |
| SFA 12:0 C | 0.048 g |
| SFA 14:0 C | 0.7 g |
| SFA 16:0 C | 2.1 g |
| SFA 18:0 C | 0.38 g |
| MUFA 18:1 C | 3.2 g |
| PUFA 18:3 C | 0.26 g |
| PUFA 20:4 C | 0.065 g |
| MUFA 16:1 C | 0.68 g |
| PUFA 18:4 C | 0.22 g |
| MUFA 20:1 C | 0.78 g |
| MUFA 22:1 C | 0.88 g |
| PUFA 22:5 n-3 (DPA) C | 0.058 g |
Carotenoids (6)
| Beta-carotene C | 9 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 7 µg |
| Retinol C | 46 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 56 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 13 µg |
| Folate, food C | 13 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Fish
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 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
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Crab, soft shell | 227 | 15.5 g | 11.7 g | 12.7 g |
| Caviar | 264 | 24.6 g | 4 g | 17.9 g |
| Shrimp scampi | 192 | 15.4 g | 2.3 g | 13 g |
| Frog legs | 220 | 14.4 g | 11.7 g | 12.4 g |
| Octopus | 226 | 13.2 g | 13.4 g | 13 g |
| Crustaceans, crab, blue, crab cakes, home recipe | 155 | 20.2 g | 0.48 g | 7.5 g |
| Abalone | 177 | 21.2 g | 7.5 g | 6.1 g |
| Escargot | 158 | 20 g | 2.5 g | 6.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in fish?
100 g of fish has 245 kcal. 1 oz yields (20 g): about 49 kcal. 1 cubic inch (17 g): about 42 kcal. 1 fillet, any size (90 g): about 221 kcal.
Is fish high in protein?
Fish contains 20.1 g of protein per 100 g (40% of the 50 g Daily Value), or 4 g in 1 oz yields (20 g). About 33% of its calories come from protein. Compared with other fish, that is below the median (median 20.6 g).
How many carbs are in fish?
Fish has 7.8 g of total carbohydrates per 100 g, including 0.3 g of fiber and 0.14 g of sugars.
How much fat is in fish?
Fish contains 14.3 g of fat per 100 g, of which 3.4 g is saturated (17% of the Daily Value).
What vitamins and minerals does fish contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (538% DV), selenium (73% DV), Niacin (B3) (25% DV), Vitamin D (23% DV) and Riboflavin (B2) (22% DV). The full list is in the vitamins and minerals table above.
How much sodium is in fish?
100 g contains 357 mg of sodium, 16% of the 2,300 mg Daily Value.
Does fish have the same nutrition not specified and cooked?
No. Per 100 g, fish, herring has 245 kcal, while fish, salmon, king, chinook, smoked and canned (Alaska Native) has 150 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: FNDDS (Survey), record dated October 31, 2024. 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: FNDDS (Survey), record 2706261. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. 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.