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Food · Finfish and Shellfish Products

Herring nutrition facts

A typical portion of herring (3 oz; 85 g, fish, Pacific, cooked, dry heat) has 210 calories and 18g of protein (USDA FoodData Central). USDA lists 8 descriptions of it: per 100 g they range from 158 calories (fish, Atlantic, raw) to 489 (fish, Pacific, flesh, air-dried, packed in oil).

Nutrition Facts

Serving size3 oz (85g)
Amount per serving
Calories210
% Daily Value*
Total Fat 15g19%
Saturated Fat 3.5g18%
Trans Fat not declared
Cholesterol 85mg28%
Sodium 80mg4%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Total Sugars not declared
Includes Added Sugars not declared
Protein 18g36%
Vitamin D not declared
Calcium 90mg7%
Iron 1.2mg7%
Potassium 460mg10%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Fish, herring, Pacific, cooked, dry heat, scaled to the portion. Check the USDA record.

Protein per 100 g
21g
more than 76% of 8,218 USDA reference foods
Calories per 100 g
250
more than 64% of reference foods
Sodium per 100 g
95mg
more than 58% of reference foods

3 oz weighs 85 g in USDA's record for Fish, herring, Pacific, cooked, dry heat (FDC 174233).

Where the calories come from: 0% carbohydrate, 66% fat and 34% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Vitamin B128.2 µg in 3 oz (85 g), 341% of the Daily Value
  • Selenium40 µg in 3 oz (85 g), 72% of the Daily Value
  • Vitamin B60.4 mg in 3 oz (85 g), 26% of the Daily Value
  • Phosphorus248 mg in 3 oz (85 g), 20% of the Daily Value
  • Riboflavin0.2 mg in 3 oz (85 g), 17% of the Daily Value
  • Niacin2.4 mg in 3 oz (85 g), 15% of the Daily Value

Source: USDA FoodData Central (FDC 174233), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of herring USDA describes

Flesh, air-dried, packed in oil… has the most calories per 100 g (489); the fewest: Fish, Atlantic, raw (158)

Calories per 100 g by USDA description of herringFish, Pacific, cooked, dry heat250Flesh, air-dried, packed in oil…489Kippered217Fish, Atlantic, cooked, dry heat203Fish245Fish, Atlantic, raw158Fish, Pacific, raw195Pickled262Calories per 100 g by USDA description of herringFish, Pacific, cooked, dry heat250Flesh, air-dried, packed in oil…489Kippered217Fish, Atlantic, cooked, dry heat203Fish245Fish, Atlantic, raw158Fish, Pacific, raw195Pickled262Calories per 100 g by USDA description of herringFish, Pacific, cooked, dry heat250Flesh, air-dried, packed in oil…489Kippered217Fish, Atlantic, cooked, dry heat203Fish245Fish, Atlantic, raw158Fish, Pacific, raw195Pickled262Calories per 100 g by USDA description of herringFish, Pacific, cooked, dry heat250Flesh, air-dried, packed in oil…489Kippered217Fish, Atlantic, cooked, dry heat203Fish245Fish, Atlantic, raw158Fish, Pacific, raw195Pickled262Calories per 100 g by USDA description of herringFish, Pacific, cooked, dry heat250Flesh, air-dried, packed in oil…489Kippered217Fish, Atlantic, cooked, dry heat203Fish245Fish, Atlantic, raw158Fish, Pacific, raw195Pickled262Calories per 100 g by USDA description of herringFish, Pacific, cooked, dry heat250Flesh, air-dried, packed in oil…489Kippered217Fish, Atlantic, cooked, dry heat203Fish245Fish, Atlantic, raw158Fish, Pacific, raw195Pickled262Calories per 100 g by USDA description of herringFish, Pacific, cooked, dry heat250Flesh, air-dried, packed in oil…489Kippered217Fish, Atlantic, cooked, dry heat203Fish245Fish, Atlantic, raw158Fish, Pacific, raw195Pickled262Calories per 100 g by USDA description of herringFish, Pacific, cooked, dry heat250Flesh, air-dried, packed in oil…489Kippered217Fish, Atlantic, cooked, dry heat203Fish245Fish, Atlantic, raw158Fish, Pacific, raw195Pickled262Calories per 100 g by USDA description of herringFish, Pacific, cooked, dry heat250Flesh, air-dried, packed in oil…489Kippered217Fish, Atlantic, cooked, dry heat203Fish245Fish, Atlantic, raw158Fish, Pacific, raw195Pickled262
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 8 USDA descriptions of herring, per 100 g
USDA descriptionCaloriesProteinFatSodium
Fish, herring, Pacific, cooked, dry heat25021 g17.8 g95 mg
Fish, herring, Pacific, flesh, air-dried, packed in oil (Alaska Native)48944.5 g34.6 gn/a
Fish, herring, Atlantic, kippered21724.6 g12.4 g918 mg
Fish, herring, Atlantic, cooked, dry heat20323 g11.6 g115 mg
Fish, herring24520.1 g14.3 g357 mg
Fish, herring, Atlantic, raw15818 g9 g90 mg
Fish, herring, Pacific, raw19516.4 g13.9 g74 mg
Fish, herring, Atlantic, pickled26214.2 g18 g870 mg

Every nutrient in this record (66)

The portion is 3 oz (85 g); % DV is for that portion.

Energy, macronutrients and sugars (11)
NutrientPer portionPer 100 g% DV
Protein17.9 g21.0 g36%
Total lipid (fat)15.1 g17.8 g19%
Carbohydrate, by difference0 g0 g0%
Ash2.58 g3.04 g
Energy213 kcal250 kcal
Water54.0 g63.5 g
Fiber, total dietary0 g0 g0%
Cholesterol84.2 mg99.0 mg28%
Fatty acids, total saturated3.55 g4.17 g18%
Fatty acids, total monounsaturated7.49 g8.81 g
Fatty acids, total polyunsaturated2.64 g3.11 g
Minerals (10)
NutrientPer portionPer 100 g% DV
Calcium, Ca90.1 mg106 mg7%
Iron, Fe1.22 mg1.44 mg7%
Magnesium, Mg34.9 mg41.0 mg8%
Phosphorus, P248 mg292 mg20%
Potassium, K461 mg542 mg10%
Sodium, Na80.8 mg95.0 mg4%
Zinc, Zn0.58 mg0.68 mg5%
Copper, Cu0.085 mg0.10 mg9%
Manganese, Mn0.049 mg0.058 mg2%
Selenium, Se39.8 µg46.8 µg72%
Vitamins (13)
NutrientPer portionPer 100 g% DV
Retinol29.8 µg35.0 µg
Vitamin A, RAE29.8 µg35.0 µg3%
Vitamin C, total ascorbic acid0 mg0 mg0%
Thiamin0.062 mg0.073 mg5%
Riboflavin0.22 mg0.26 mg17%
Niacin2.40 mg2.82 mg15%
Pantothenic acid0.98 mg1.15 mg
Vitamin B-60.44 mg0.52 mg26%
Folate, total5.10 µg6.00 µg
Vitamin B-128.18 µg9.62 µg341%
Folic acid0 µg0 µg
Folate, food5.10 µg6.00 µg
Folate, DFE5.10 µg6.00 µg1%
Amino acids (18)
NutrientPer portionPer 100 g% DV
Tryptophan0.20 g0.23 g
Threonine0.78 g0.92 g
Isoleucine0.82 g0.97 g
Leucine1.45 g1.71 g
Lysine1.64 g1.93 g
Methionine0.53 g0.62 g
Cystine0.19 g0.23 g
Phenylalanine0.70 g0.82 g
Tyrosine0.60 g0.71 g
Valine0.92 g1.08 g
Arginine1.07 g1.26 g
Histidine0.53 g0.62 g
Alanine1.08 g1.27 g
Aspartic acid1.83 g2.15 g
Glutamic acid2.67 g3.14 g
Glycine0.86 g1.01 g
Proline0.63 g0.74 g
Serine0.73 g0.86 g
Fatty acids (14)
NutrientPer portionPer 100 g% DV
SFA 14:00.99 g1.17 g
SFA 16:02.20 g2.59 g
SFA 18:00.28 g0.33 g
MUFA 18:13.17 g3.73 g
PUFA 18:20.21 g0.25 g
PUFA 18:30.062 g0.073 g
PUFA 20:40.10 g0.12 g
PUFA 22:6 n-3 (DHA)0.75 g0.88 g
MUFA 16:11.15 g1.35 g
PUFA 18:40.27 g0.32 g
MUFA 20:11.48 g1.74 g
PUFA 20:5 n-3 (EPA)1.06 g1.24 g
MUFA 22:11.63 g1.91 g
PUFA 22:5 n-3 (DPA)0.19 g0.22 g

Source: USDA FoodData Central, FDC 174233: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in herring?

210 in 3 oz (85 g) of fish, Pacific, cooked, dry heat; 158 to 489 per 100 g across USDA's descriptions.

How much protein is in herring?

18g in 3 oz; 21 g per 100 g.

How much sodium is in herring?

80mg in 3 oz; 95 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov