PescatarianFish & Seafood

Herring

Nutrition Facts Per 100g

Herring is a valued source of high-quality protein and essential fatty acids in Indian coastal and regional cuisines. Each 100g serving provides 18g of protein. It also provides 1.3g of omega-3 fatty acids per 100g. Notable nutrients include Omega-3 Fatty Acids (approximately 97% of a typical adult's daily needs) and Niacin (B3) (approximately 42% of a typical adult's daily needs). Full nutrition facts are below.

Nutrition Summary

158kcalCalories

18.0gProtein

0gCarbs

9.0gFat

0gFiber

Protein 46% Carbs 0% Fat 51%

Micronutrients

High in:Niacin (B3)PhosphorusRiboflavin (B2)Sodium

Calcium90.0 mg(9%)

Iron1.5 mg(11%)

Zinc1.1 mg(12%)

Potassium327 mg(11%)

Sodium90.0 mg(18%)

Magnesium32.0 mg(9%)

Phosphorus210 mg(30%)

Thiamin (B1)0.0 mg(3%)

Riboflavin (B2)0.3 mg(25%)

Niacin (B3)6.3 mg(42%)

Vitamin C0 mg(0%)

Carotenoids0 µg(0%)

β-Carotene0 µg(0%)

Vitamin A104 µg(13%)

Folate (B9)34.0 µg(9%)

Vitamin B60.1 mg(10%)

Vitamin B120.3 µg(13%)

Vitamin D0 µg(0%)

Vitamin E0.2 mg(1%)

Fat Breakdown4

MUFA3.7 g

25%

PUFA2.4 g

40%

Omega-31.3 g

97%

Omega-61.1 g

Limit These2

Saturated Fat2.3 g

Cholesterol77.0 mg

Common Serving Sizes

3 oz85g

134 kcal15.3g protein

100 g100g

158 kcal18.0g protein

Allergen Information

Fish

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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