Seafood
cooked pacific herring.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
203
PROTEIN
23g
CARBS
0g
FAT
11.6g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories203kcal—
Protein23g46%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat11.6g15%
Saturated fat2.6g13%
Trans fat0g—
Cholesterol77mg26%
Water63.5g—
MINERALS
Sodium115mg5%
Potassium419mg9%
Calcium74mg6%
Iron1.5mg8%
Magnesium41mg10%
Phosphorus303mg24%
Zinc1.2mg11%
Copper0.10mg11%
Manganese0.05mg2%
Selenium46.8µg85%
VITAMINS
Vitamin A31µg3%
Vitamin C0mg0%
Vitamin D5.1µg26%
Vitamin E1.1mg7%
Vitamin K0.10µg0%
Thiamin (B1)0.10mg8%
Riboflavin (B2)0.30mg23%
Niacin (B3)3.8mg24%
Pantothenic acid (B5)0.60mg12%
Vitamin B60.40mg24%
Folate (B9)10µg3%
Vitamin B1213.7µg571%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup150g
1 oz28.4g
1 lb453.6g
1 piece85g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Omega-3 fatty acids for heart health
- ✓Extremely high in Vitamin B12 for nerve function
- ✓Natural source of Vitamin D for bone health
- ✓High-quality complete protein for muscle repair
- ✓Low mercury levels compared to larger predatory fish
COOKING TIPS
In the kitchen.
- 1Avoid overcooking as the high oil content can make it taste overly fishy if dry
- 2Pairs excellently with acidic ingredients like lemon, vinegar, or capers
- 3Grilling or pan-searing with the skin on helps retain moisture and flavor
STORAGE
Keep it fresh.
- Store in an airtight container in the refrigerator for up to 3 days
- Can be frozen for up to 3 months if tightly wrapped in moisture-proof wrap
- Keep at the bottom of the fridge to maintain the coldest temperature
FAQ
Frequently asked questions.
How long does cooked pacific herring last in the fridge?
Cooked pacific herring should be consumed within 2 to 3 days when stored in an airtight container in the refrigerator.
Can you freeze cooked herring?
Yes, you can freeze it for up to 3 months. However, the texture may become slightly softer upon thawing.
What is a good substitute for pacific herring?
Sardines, mackerel, or trout are the best substitutes due to their similar oily texture and flavor profile.
Is pacific herring high in mercury?
No, herring is a small fish low on the food chain, making it one of the safest seafood choices regarding mercury levels.
How do I know if the herring is cooked properly?
The flesh should be opaque and flake easily with a fork. The internal temperature should reach 145°F (63°C).
Does herring contain bones?
Herring has many small, fine bones. While many are removed during filleting, some soft pin bones may remain but are often edible after cooking.
What are the main nutrients in cooked herring?
It is exceptionally high in Vitamin B12, Vitamin D, Selenium, and Omega-3 fatty acids.
Is cooked herring good for weight loss?
Yes, it is high in protein which promotes satiety, though it is higher in calories than white fish due to its healthy fat content.
