Herring Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 210

% Daily Value *

Total Fat 12g %19

Saturated Fat 3g %13

Trans Fat ~g

Cholesterol 82mg %0

Sodium 918mg %61

Total Carbohydrate 0g %0

Dietary Fiber 0g %0

Total Sugars 0g

Protein 25g

Vitamin D 86.0IU %14

Calcium 84.0mg %6

Iron 1.5mg %8

Potassium 447mg %11

Phosphorus 325.0mg %32

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in herring

Vitamin K 0.1µg %0

Vitamin C 1.0mg %1

Vitamin A 135.0IU %5

Vitamin E 1.5mg %10

Vitamin B1 (Thiamin) 0.1mg %11

Vitamin D 86.0IU %14

Choline, total 95.0mg %17

Vitamin B5 (Pantothenic acid) 0.9mg %18

Vitamin B2 (Riboflavin) 0.3mg %25

Vitamin B3 (Niacin) 4.4mg %28

Vitamin B6 0.4mg %32

Vitamin B12 18.7µg %779

Minerals in herring

Manganese 0.1mg %2

Calcium 84.0mg %6

Iron 1.5mg %8

Zinc 1.4mg %10

Magnesium 46.0mg %11

Potassium 447.0mg %12

Copper 0.1mg %15

Phosphorus 325.0mg %33

Sodium 918.0mg %61

Selenium 52.6µg %96

Amino Acids in herring

Valine 1.3g %65

Leucine 2.0g %68

Isoleucine 1.1g %76

Cystine 0.3g %86

Tyrosine 0.8g %88

Tryptophan 0.3g %92

Methionine 0.7g %93

Threonine 1.1g %96

Histidine 0.7g %97

Lysine 2.3g %100

Phenylalanine 1.0g %102

Fatty Acids in herring

DPA 0.08g %50

Omega-3 2.22g %139

EPA 0.97g %323

DHA 1.18g %590

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of herring is 0.0/100 which makes it a low quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Herring has a complete source of protein.

amino acid mg/kg of BW mg/g of protein
Valine 39 51
Leucine 59 80
Isoleucine 30 45
Tryptophan 6 11
Threonine 23 43
Histidine 15 29
Lysine 45 90
Met+Cys 22 40
Phe+Tyr 30 72

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in herring is 4.8 which makes it a medium P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of herring is 2.2 which makes it a medium energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in herring as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that herring is lacking.

Nutrient Density Score for herring is 27/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for herring

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 0.08 <4
Zinc:Copper 10.07 <12
Potassium:Sodium 0.49 >2
Caclcium:Magnesium 1.83 <2
Iron:Copper 11.11 <15
Calcium:Phosphorus 0.26 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 56%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is not insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

34% of insulinogenic calories