Fish, herring, Pacific, cooked, dry heat
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Pacific herring, cooked by dry heat, transforms into a firm, flaky fish with a pronounced, savory, and slightly briny flavor that is richer than many white fish. Its deep golden-brown skin and moist, dense flesh make it a staple in coastal cuisines. Nutritionally, it is a powerhouse of high-quality protein and heart-healthy fats, particularly omega-3s, with virtually no carbohydrates.
Calorie split: 34% protein · 0% carbs · 66% fat
↓ Full nutrition💚 Why it's loved
People love its robust, umami-rich flavor that stands up well to bold seasonings and cooking methods like grilling or broiling. It's a versatile fish that can be the star of a simple meal or incorporated into complex, flavorful dishes.
⚠️ Watch-outs & how to enjoy it better
Its strong, oily flavor and potential for bones can be off-putting to some. As an oily fish, it may contain higher levels of environmental contaminants like mercury; choosing younger, smaller fish and varying your seafood sources can mitigate this. It is a common fish allergen, so those with fish allergies must avoid it.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Rich in omega-3 fatty acids (EPA and DHA) for brain and heart health.
- Provides significant vitamin D, crucial for bone health and immunity.
- Contains vitamin B12, essential for nerve function and red blood cell formation.
- A good source of selenium, an important antioxidant mineral.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Herring have been a cornerstone of European trade for centuries; the Dutch Golden Age was partly financed by the herring trade, and a special gutting technique called 'gibbing' was a protected secret that kept Dutch herring fresher longer.
Full nutrition (USDA data · scales with serving)
| Water | 63.5 g |
| Energy | 250 kcal |
| Energy | 1046 kj |
| Protein | 21.0 g |
| Total lipid (fat) | 17.8 g |
| Ash | 3.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 106 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 41.0 mg |
| Phosphorus, P | 292 mg |
| Potassium, K | 542 mg |
| Sodium, Na | 95.0 mg |
| Zinc, Zn | 0.68 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.06 mg |
| Selenium, Se | 46.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.26 mg |
| Niacin | 2.8 mg |
| Pantothenic acid | 1.2 mg |
| Vitamin B-6 | 0.52 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Vitamin B-12 | 9.6 ug |
| Vitamin A, RAE | 35.0 ug |
| Retinol | 35.0 ug |
| Vitamin A, IU | 116 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.2 g |
| SFA 14:0 | 1.2 g |
| SFA 16:0 | 2.6 g |
| SFA 18:0 | 0.33 g |
| Fatty acids, total monounsaturated | 8.8 g |
| MUFA 16:1 | 1.4 g |
| MUFA 18:1 | 3.7 g |
| MUFA 20:1 | 1.7 g |
| MUFA 22:1 | 1.9 g |
| Fatty acids, total polyunsaturated | 3.1 g |
| PUFA 18:2 | 0.25 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 0.32 g |
| PUFA 20:4 | 0.12 g |
| PUFA 20:5 n-3 (EPA) | 1.2 g |
| PUFA 22:5 n-3 (DPA) | 0.22 g |
| PUFA 22:6 n-3 (DHA) | 0.88 g |
| Cholesterol | 99.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.23 g |
| Threonine | 0.92 g |
| Isoleucine | 0.97 g |
| Leucine | 1.7 g |
| Lysine | 1.9 g |
| Methionine | 0.62 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.82 g |
| Tyrosine | 0.71 g |
| Valine | 1.1 g |
| Arginine | 1.3 g |
| Histidine | 0.62 g |
| Alanine | 1.3 g |
| Aspartic acid | 2.2 g |
| Glutamic acid | 3.1 g |
| Glycine | 1.0 g |
| Proline | 0.74 g |
| Serine | 0.86 g |
FAQ
How do I remove the skin from cooked herring?
The skin can often be peeled off easily with your fingers or a fork after cooking. If it's stubborn, a quick rinse under warm water can help loosen it.
Is canned herring the same as cooked dry heat herring?
No. Canned herring is typically packed in oil, sauce, or brine and has a softer texture. Cooked dry heat (grilled, broiled, baked) herring has a firmer, drier texture and a more concentrated flavor.
What's the best way to cook herring at home?
For a simple preparation, brush herring fillets with oil, season with salt, pepper, and lemon, then grill or broil for 3-4 minutes per side until the skin is crisp and the flesh is opaque.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.50 kcal/g · 34% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.18 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.