Herring (Atlantic, Cooked) Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 8.8Staple foodAllergen: Fish

Macronutrients

Calories217 kcal 11% DV

Protein25 g 49% DV

Carbohydrates0.0 g 0% DV

Fat12 g 16% DV

Fiber0.0 g 0% DV

Total sugars0.0 g no %DV*

Sodium77 mg 3% DV

Vitamins & minerals

Vitamin A28 µg 3%

Vitamin C0.8 mg 1%

Vitamin D4.6 µg 23%

Vitamin E1.1 mg 7%

Vitamin K0.4 µg 0%

Thiamin B10.09 mg 8%

Riboflavin B20.28 mg 22%

Niacin B33.6 mg 22%

Vitamin B60.3 mg 18%

Folate B912 µg 3%

Vitamin B1214 µg 570%

Calcium74 mg 6%

Iron1.2 mg 7%

Magnesium40 mg 10%

Phosphorus303 mg 24%

Potassium419 mg 9%

Zinc1.1 mg 10%

Selenium47 µg 85%

Common serving sizes

Serving	Weight
1 fillet	143 g
3 oz portion	85 g

What it supports in your body

Blood Pressure Systolic — Potassium helps regulate blood pressure

Bmi — High protein supports lean mass maintenance

See Herring (Atlantic, Cooked) in the Connections Explorer →

Best timing around exercise

Post-workout or rest day meals. Omega-3 benefits are cumulative, not acute

More seafood

Clams (Steamed)Oysters (Cooked)Salmon, Sockeye (Cooked)Sardines (Canned in Oil, Drained)Mackerel (Canned, Jack, Drained)Mackerel, Atlantic (Cooked)Mussels (Steamed)Salmon, Atlantic (Baked)

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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