Sodium raises SBP in dose-response across 34 RCTs (He et al., BMJ 2013). Per 100 g: 262 kcal, 14.2 g protein, 870 mg sodium. Dried fish weight is ~40% of raw — 30 g dried is roughly 75 g worth of raw fish.
How should I track Herring, pickled?
Herring, pickled is a good source of protein. For the most accurate tracking of Herring, pickled, 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.