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.
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.