Fish, herring, Atlantic, raw
FDC 175116oz, boneless (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 64 · -11 vs Fish & seafood medianAtlantic herring, an oily little fish long popular pickled, smoked, or grilled, scores 64 of 100 on the Nutrient Density Score, a Good band that ranks it 46th of 60 in Fish & seafood. Fat is the macro leader here, but protein is the number worth noting at 36% DV, an excellent mark for a fish this size.
A 1 ounce boneless portion is typical, often cured for pickled herring or grilled whole, and it delivers 18 grams of protein alongside 9.04 grams of fat per 100 grams, with a modest 90 milligrams of sodium. No specific limit is flagged for this fish, though its score falls below the category's 75 point median, and wild Atlantic salmon is a higher-scoring alternative worth considering from the same seafood case.
See how this score is calculated, build a plate around fish, herring, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 158 kcal | 8% |
| Total fat | 9 g | 12% |
| Saturated fat | 2 g | 10% |
| Cholesterol | 60 mg | 20% |
| Sodium | 90 mg | 4% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 18 g | 36% |
| Potassium | 327 mg | 7% |
| Calcium | 57 mg | 4% |
| Iron | 1.1 mg | 6% |
| Magnesium | 32 mg | 8% |
| Vitamin C | 0.7 mg | 1% |
| Vitamin A | 28 µg | 3% |
| Vitamin E | 1.1 mg | 7% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 44 kcal | 2% |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.57 g | 3% |
| Cholesterol | 17 mg | 6% |
| Sodium | 25 mg | 1% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 5 g | 10% |
| Potassium | 92 mg | 2% |
| Calcium | 16 mg | 1% |
| Iron | 0.31 mg | 2% |
| Magnesium | 9 mg | 2% |
| Vitamin C | 0.2 mg | 0% |
| Vitamin A | 7.8 µg | 1% |
| Vitamin E | 0.3 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 175116Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fish & seafood median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Fish, flatfish (flounder and sole species), rawDensity 64 vs 64Fish, salmon, Atlantic, farmed, rawDensity 64 vs 64Fish, salmon, Atlantic, wild, rawDensity 66 vs 64Original analysis by NutriVerdict
In the kitchen and how to use it
Atlantic herring has a rich, oily flesh with an assertive flavor that has made it a staple of pickling, smoking, and curing traditions across Northern Europe. Fresh herring is often grilled or pan-fried whole, while cured versions show up as pickled herring in vinegar and onions, smoked kippers for breakfast, or rollmops served on dark rye. The oiliness that makes it well suited to curing also lets it hold up on the grill without drying out, and it pairs well with mustard, dill, rye bread, sour cream, and pickled vegetables that cut through the richness.
Fresh herring should have bright, clear eyes, shiny skin, and a clean ocean smell; use it within a day or two or freeze it, and keep cured herring refrigerated in its brine, using it within the timeframe on the label. A typical boneless serving is about 1 ounce (28 g). Per 100 g, raw herring has 158 calories, 18 g of protein, which is 36% of the Daily Value, and 9.04 g of fat, so a modest portion goes a long way toward a meal's protein. It is also relatively low in sodium at 90 mg per 100 g for a fish often associated with salty, cured preparations.
Frequently asked questions about fish, herring
How many calories are in Atlantic herring?
Raw herring has 158 calories per 100 g, with 18 g of protein and 9.04 g of fat.
Is herring a good source of protein?
Yes, it provides 36% of the Daily Value for protein per 100 g.
How is herring typically prepared?
It is commonly pickled in vinegar, smoked as kippers, or grilled or pan-fried fresh, since its oily flesh holds up well to these methods.