Whole fish cuts CVD mortality 25% at 100 g/day. 34-MA umbrella (Jayedi & Shab-Bidar, Adv Nutr 2020). Per 100 g cured fish: 217 kcal, 24.6 g protein, 918 mg sodium. The sodium, not the fish, is the risk lever here.
How should I track Herring, Atlantic, kippered?
Herring, Atlantic, kippered is high in protein. For the most accurate tracking of Herring, Atlantic, kippered, 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.