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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, Pacific herring is exceptionally healthy. It is one of the most concentrated sources of Omega-3 fatty acids (EPA and DHA), which are vital for heart health and reducing inflammation, and it provides high-quality protein and essential minerals like selenium.
A 100g serving of raw Pacific herring contains approximately 195 calories and 18g of protein. It is a nutrient-dense food that provides a significant amount of energy and muscle-building amino acids.
Yes, Pacific herring is excellent for the keto diet. It contains 0g of carbohydrates and is high in healthy fats (13.9g per 100g), making it an ideal protein source for those maintaining nutritional ketosis.
Yes, Pacific herring can be eaten raw in dishes like sashimi or poke, but it should be 'sushi-grade' or previously frozen to ensure safety from parasites. It is also traditionally consumed raw after being pickled or cured in vinegar and salt.
Pacific herring has a distinct, oily, and savory flavor that is milder than sardines but more flavorful than white fish. Its texture is relatively soft and flaky due to its high fat content.
No, herring is generally very low in mercury because it is a small fish that sits lower on the food chain. This makes it a safer choice for frequent consumption compared to larger fish like tuna or swordfish.
Raw herring should be kept in the coldest part of the refrigerator and used within 1 to 2 days. For longer storage, wrap it tightly in moisture-proof paper or plastic and freeze it for up to 3 months.
raw pacific herring is a versatile ingredient found in cuisines around the world. With 195 calories per 100g and 18 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the seafood category with complete nutrition information.
View all seafood →Discover 0 recipes featuring raw pacific herring with step-by-step instructions.
Browse recipes →Fresh herring should have clear, bright eyes, firm flesh that bounces back when pressed, and a clean, briny scent. Avoid fish with cloudy eyes, dull skin, or a strong, unpleasant 'fishy' odor.
Yes, it is one of the best natural food sources of Vitamin D. This nutrient is essential for bone health, calcium absorption, and supporting a healthy immune system.
Naturally, raw Pacific herring is 100% gluten-free. However, if you are buying it pre-marinated or pickled, check the ingredient label for additives like malt vinegar or thickeners that might contain gluten.