Herring raw: calories & nutrition facts
100 g of herring raw contain 150 kcal (626 kJ), 17.2 g protein, 0 g carbohydrates (of which 0 g sugar), 9 g fat and 0 g fiber.
Source: German Nutrient Database (BLS 4.0), Max Rubner-Institut.
- Calories
- 150 kcal
- Protein
- 17.2 g
- Carbs
- 0 g
- Fat
- 9 g
- Fiber
- 0 g
- Sugar
- 0 g
- Salt
- 0.24 g
Nutrition for your portion
- Calories
- 150 kcal
- Protein
- 17.2 g
- Carbs
- 0 g
- Sugar
- 0 g
- Fat
- 9 g
- Fiber
- 0 g
for 100 g
Energy split
- Protein46 %
- Fat54 %
All nutrition facts per 100 g
| Nutrient | Amount | % NRV |
|---|---|---|
| Energy | 150 kcal / 626 kJ | |
| MACRONUTRIENTS | ||
| Protein | 17.2 g | |
| Fat | 9 g | |
| Saturated fatty acids | 2.3 g | |
| Monounsaturated fatty acids | 2.9 g | |
| Polyunsaturated fatty acids | 2.7 g | |
| Omega-3 fatty acids | 2.4 g | |
| Omega-6 fatty acids | 0.32 g | |
| Cholesterol | 60 mg | |
| Carbohydrates | 0 g | |
| Sugar | 0 g | |
| Starch | 0 g | |
| Lactose | 0 g | |
| Fiber | 0 g | |
| Alcohol | 0 g | |
| Water | 78.4 g | |
| Salt | 0.24 g | |
| VITAMINS | ||
| Vitamin A (retinol equivalent) | 8 µg | 1 % |
| Vitamin D | 16 µg | 320 % |
| Vitamin E | 1.7 mg | 14 % |
| Vitamin K | 0.2 µg | 0 % |
| Vitamin B1 (thiamine) | 0.05 mg | 4 % |
| Vitamin B2 (riboflavin) | 0.23 mg | 16 % |
| Niacin | 6.9 mg | 43 % |
| Pantothenic acid | 0.94 mg | 16 % |
| Vitamin B6 | 450 µg | 32 % |
| Biotin | 5 µg | 10 % |
| Folate | 11 µg | 6 % |
| Vitamin B12 | 10 µg | 400 % |
| Vitamin C | 1 mg | 1 % |
| MINERALS | ||
| Sodium | 96 mg | |
| Potassium | 335 mg | 17 % |
| Calcium | 52 mg | 7 % |
| Magnesium | 26 mg | 7 % |
| Phosphorus | 225 mg | 32 % |
| Iron | 1 mg | 7 % |
| Zinc | 0.77 mg | 8 % |
| Iodine | 49 µg | 33 % |
| Copper | 83 µg | 8 % |
| Manganese | 10 µg | 1 % |
% NRV = share of the EU nutrient reference value for adults (Regulation 1169/2011). “Traces” = below the limit of quantification.
Variants & preparations
- Herring fried without fat (oven) · 171 kcal
- Herring fried without fat (pan) · 159 kcal
- Herring salted · 218 kcal
- Herring boiled, in jelly · 168 kcal
- Herring poached · 147 kcal
- Herring fillet in dill cream, canned · 153 kcal
- Herring fillet in horseradish cream, canned · 168 kcal
- Herring fillet in mustard cream, canned · 160 kcal
- Herring fillet in tomato sauce, canned · 205 kcal
- Herring roe salted · 147 kcal
- Herring roe raw · 131 kcal
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German Nutrient Database (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner-Institut, 2025 · T102100 · Data: BLS 4.0 (2025)