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  4. Herring, Atlantic, raw

Herring is a fatty cold-water fish — 18 g protein, 9 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.

About this food

How should I track Herring, Atlantic, raw?

Herring, Atlantic, raw is high in vitamin d. For the most accurate tracking of Herring, Atlantic, raw, 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.

Macro Breakdown

Macro Split: 47% Protein, 0% Carbs, 53% FatMacro Split100%
Protein47%18.0g
Fat53%9.0g

Nutrition Facts

Per 100g. Percentages reflect Daily Value (DV).

Energy
  • Calories
    158kcal—
Macronutrients
  • Protein
    18.0g36%
  • Carbohydrates
    0.0g—
  • Fat
    9.0g—
  • Fiberathlete
    0.0g0%
  • Sugar
    0.0g—
  • Saturated Fat
    2.0g—
Minerals
  • Sodium
    90mg—
  • Calciumathlete
    57mg4%
  • Ironathlete
    1mg6%
Vitamins
  • Vitamin Dathlete
    4.2mcg21%

% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.

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Herring, Atlantic, raw — values for 170g

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Primary macros

Calories
269
kcal
Protein
30.6
g
Carbs
0.0
g
Fat
15.3
g

More nutrients

Fiber
0.0g
Sugar
0.0g
Sat. Fat
3.4g
Sodium
153mg
Calcium
97mg
Iron
2mg
Potassium
556mg
Magnesium
54mg
Zinc
2mg
Vitamin D
7.1mcg
Nutrient highlights
High in Vitamin DGood Source of Protein

Frequently Asked Questions

Herring, Atlantic, raw is high in vitamin d. For the most accurate tracking of Herring, Atlantic, raw, 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.

Herring, Atlantic, raw contains 18g protein per 100g, which is a good source of protein. A 170g serving provides 30.6g protein.

Notable nutrients in Herring, Atlantic, raw include Vitamin D and Protein. Per 100g: 18g protein, 0g carbs, and 9g fat.

Herring, Atlantic, raw can fit into a weight loss plan. At 158 kcal per 100g it is moderately calorie-dense and a good source of protein, so portion size matters.

Yes, Herring, Atlantic, raw is keto-friendly. With 0g total carbs and 0g fiber per 100g (0.0g net carbs), it fits easily within the daily 20-50g net carb limit.

Herring, Atlantic, raw provides 158 kcal, 18g protein, 0g carbs, and 9g fat per 100g. Compare with other fish & seafood foods in our database to find the best option for your nutritional goals.

Track this food

170g(Standard)
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Prepared Foods

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Dairy Products

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264 kcal17.0g protein

Evidence-based. Peer-reviewed. Adapted to you.

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Fish & Seafood

Herring, Atlantic, raw

Macros per 100g

158
Calories
Protein18.0g
Fat9.0g
Carbs0.0g
Article research basis
1,316Papers Analyzed
4,705Foods in Database
100%Peer-Reviewed Sources
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Reviewed by Calibr8

Peer-reviewed data · Last updated March 13, 2026

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Potassium
327mg7%
  • Magnesiumathlete
    32mg8%
  • Zincathlete
    1mg9%
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    Backed by 1,316 research papers
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