Herring is a fatty cold-water fish — 23 g protein, 11.6 g fat per 100 g. A whole-fish meta-analysis of 34 reviews (Jayedi & Shab-Bidar, Adv Nutr 2020) linked 100 g/day to CVD mortality SRR 0.75. Pickled and marinated forms add sugar and sodium — log the brine-inclusive weight.
How should I track Herring, Atlantic, cooked, dry heat?
Herring, Atlantic, cooked, dry heat is high in vitamin d. For the most accurate tracking of Herring, Atlantic, cooked, dry heat, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.