Seafood
raw pacific herring.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
pacific herring
SERVING
CALORIES
195
PROTEIN
18g
CARBS
0g
FAT
13.9g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories195kcal—
Protein18g36%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat13.9g18%
Saturated fat3.3g16%
Trans fat0g—
Cholesterol77mg26%
Water67g—
MINERALS
Sodium74mg3%
Potassium327mg7%
Calcium57mg4%
Iron1.1mg6%
Magnesium32mg8%
Phosphorus236mg19%
Zinc0.99mg9%
Copper0.09mg10%
Manganese0.03mg1%
Selenium36.5µg66%
VITAMINS
Vitamin A28µg3%
Vitamin C0.70mg1%
Vitamin D4.2µg21%
Vitamin E1.1mg7%
Vitamin K0.10µg0%
Thiamin (B1)0.12mg10%
Riboflavin (B2)0.23mg18%
Niacin (B3)3.2mg20%
Pantothenic acid (B5)0.64mg13%
Vitamin B60.30mg18%
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 oz28.4g
1 lb453.6g
1 piece180g
HEALTH BENEFITS
Why eat it.
- ✓Extremely rich in Omega-3 fatty acids (EPA and DHA), which support heart health, brain function, and reduce inflammation.
- ✓Excellent source of Vitamin D, essential for calcium absorption, bone health, and immune system regulation.
- ✓Provides high levels of selenium, a powerful antioxidant that protects cells from damage and supports thyroid function.
- ✓A great source of high-quality protein, crucial for building and repairing tissues, and vitamin B12, vital for nerve function and red blood cell formation.
COOKING TIPS
In the kitchen.
- 1Due to its high oil content, herring is excellent for grilling, broiling, or pan-searing. The skin becomes crispy and the flesh remains moist.
- 2Herring is a classic fish for pickling or curing (like schmaltz herring or rollmops). The acidity cuts through the richness of the fish.
- 3It can be smoked to create kippers, a traditional breakfast dish in the UK.
- 4When cooking, use simple seasonings like salt, pepper, lemon, and dill to complement its strong, distinct flavor without overpowering it.
STORAGE
Keep it fresh.
- Store fresh, raw herring in the coldest part of the refrigerator (below 40°F / 4°C) on a bed of ice and use within 1-2 days.
- For longer storage, freeze immediately. Pat the fish dry, wrap tightly in plastic wrap and then in a freezer-safe bag or aluminum foil. It can be stored at 0°F (-18°C) for up to 3 months.
FAQ
Frequently asked questions.
Is raw Pacific herring healthy?
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.
How much protein and calories are in Pacific herring?
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.
Is Pacific herring keto-friendly?
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.
Can I eat Pacific herring raw?
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.
What does Pacific herring taste like?
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.
Is Pacific herring high in mercury?
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.
How do you store raw Pacific herring?
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.
How can I tell if raw Pacific herring is fresh?
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.
Does Pacific herring provide Vitamin D?
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.
Is raw Pacific herring gluten-free?
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.
