Herring
Fish, herring, Pacific, flesh, air-dried, packed in oil (Alaska Native)
Nutrition Facts
- Total Fat 34,6 g44%
- Saturated Fat —
- Trans Fat —
- Cholesterol —
- Sodium —
- Total Carbohydrate 0 g0%
- Dietary Fiber —
- Total Sugars —
- Protein 44,5 g89%
- Vitamin D —
- Calcium —
- Iron —
- Potassium —
100g of Fish, herring contains 489 kcal calories and 44,5g protein per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein36%(178 kcal)
- Carbs0%(0 kcal)
- Fat64%(311 kcal)
Nutrient density
Meets ≥10% Daily Value for 5 of 7 nutrients
Low nutrient densityUse Herring in your next meal plan
Melio can build a complete week of meals around Herring (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: American Indian / Alaska Native Foods
- Herring contains more protein per 100 g than a boiled egg — 45 g vs 13 g.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 489 kcal | 24% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 44,5 g | 89% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 0 g | 0% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 34,6 g | 44% |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 684 mg | 55% |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,01 mg | 1% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 2,2 mg | 14% |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 18,2 g | — |
Frequently asked questions about Herring
How many calories in Herring?
Herring contains 489 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Herring?
Herring contains 0 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Herring?
Per 100 grams, Herring contains 44.5 g protein, 0 g carbohydrates, and 34.6 g total fat.
Is Herring good for keto or low-carb?
Yes — Herring has 0 g net carbs per 100 g, fitting a low-carb plan.
Where does Herring nutrition data come from?
Nutrition data for Herring is sourced from USDA FoodData Central (FDC ID 169807). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/169807/nutrients.
Diet compatibility
- High proteinAt least 20% of calories come from protein, making this food a useful building block for muscle-focused meal plans.
- Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
- Keto-friendlyLow enough in net carbs and high enough in fat to fit a standard ketogenic macro split without adjustment.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Herring
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Herring.
3 meal ideas using Herring
Starter templates matched to Herring's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Protein-forward breakfast with Herring
Herring pairs with eggs and whole-grain toast for a breakfast around 30 g of protein — a useful post-workout option or a filling start to the day.
- Lunch
Low-carb lunch built around herring
A big leafy salad with herring, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.
- Dinner
Simple dinner with herring
Pair herring with a lean protein and roasted seasonal vegetables for a weekday dinner that comes together in under 30 minutes.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 169807), accessed 2019-04-01.
Published: 2019-04-01
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Use Herring in your next meal plan
Melio can build a complete week of meals around Herring (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan