Fish Herring

Fish & Shellfish 10 variants

Fish Herring is consistently high in these nutrients across all variants, regardless of preparation or processing.

Vitamin B12 > 91% Selenium > 90% Vitamin D > 87% Vitamin E > 80% Choline > 70%

Select a nutrient to see how the 10 variants compare.

Variant	Protein (g)	All foods
herring eggs, Pacific, dry (Alaska Native)	60.4	> 99%
herring, Pacific, flesh, air-dried, packed in oil (Alaska Native)	44.5	> 99%
herring, Atlantic, kippered	24.6	> 84%
herring, Atlantic, cooked, dry heat	23.0	> 81%
herring, Pacific, cooked, dry heat	21.0	> 75%
herring, Atlantic, raw	18.0	> 67%
herring, Pacific, raw	16.4	> 64%
herring, Atlantic, pickled	14.2	> 60%
herring eggs on giant kelp, Pacific (Alaska Native)	11.3	> 54%
herring eggs, Pacific, plain (Alaska Native)	9.6	> 50%

Variant	Iron (mg)	All foods
herring eggs on giant kelp, Pacific (Alaska Native)	3.4	> 86%
herring eggs, Pacific, plain (Alaska Native)	2.7	> 78%
herring, Atlantic, kippered	1.5	> 54%
herring, Pacific, cooked, dry heat	1.4	> 52%
herring, Atlantic, cooked, dry heat	1.4	> 52%
herring, Atlantic, pickled	1.2	> 47%
herring, Pacific, raw	1.1	> 45%
herring, Atlantic, raw	1.1	> 44%
herring eggs, Pacific, dry (Alaska Native)	trace	n/a
herring, Pacific, flesh, air-dried, packed in oil (Alaska Native)	trace	n/a

Variant	Magnesium (mg)	All foods
herring, Atlantic, kippered	46.0	> 84%
herring, Atlantic, cooked, dry heat	41.0	> 81%
herring, Pacific, cooked, dry heat	41.0	> 82%
herring, Atlantic, raw	32.0	> 76%
herring, Pacific, raw	32.0	> 76%
herring, Atlantic, pickled	8.0	> 12%
herring eggs on giant kelp, Pacific (Alaska Native)	trace	n/a
herring eggs, Pacific, dry (Alaska Native)	trace	n/a
herring eggs, Pacific, plain (Alaska Native)	trace	n/a
herring, Pacific, flesh, air-dried, packed in oil (Alaska Native)	trace	n/a

Variant	Zinc (mg)	All foods
herring, Atlantic, kippered	1.4	> 55%
herring, Atlantic, cooked, dry heat	1.3	> 54%
herring, Atlantic, raw	1.0	> 48%
herring, Pacific, cooked, dry heat	0.7	> 40%
herring, Atlantic, pickled	0.5	> 33%
herring, Pacific, raw	0.5	> 33%
herring eggs on giant kelp, Pacific (Alaska Native)	trace	n/a
herring eggs, Pacific, dry (Alaska Native)	trace	n/a
herring eggs, Pacific, plain (Alaska Native)	trace	n/a
herring, Pacific, flesh, air-dried, packed in oil (Alaska Native)	trace	n/a

Variant	Calcium (mg)	All foods
herring eggs on giant kelp, Pacific (Alaska Native)	161.0	> 90%
herring, Pacific, cooked, dry heat	106.0	> 82%
herring, Atlantic, kippered	84.0	> 78%
herring, Pacific, raw	83.0	> 78%
herring, Atlantic, pickled	77.0	> 77%
herring, Atlantic, cooked, dry heat	74.0	> 77%
herring, Atlantic, raw	57.0	> 72%
herring eggs, Pacific, dry (Alaska Native)	29.0	> 58%
herring eggs, Pacific, plain (Alaska Native)	19.0	> 47%
herring, Pacific, flesh, air-dried, packed in oil (Alaska Native)	trace	n/a

Variant	Potassium (mg)	All foods
herring, Pacific, cooked, dry heat	542.0	> 92%
herring, Atlantic, kippered	447.0	> 89%
herring, Pacific, raw	423.0	> 87%
herring, Atlantic, cooked, dry heat	419.0	> 87%
herring, Atlantic, raw	327.0	> 71%
herring, Atlantic, pickled	69.0	> 9%
herring eggs on giant kelp, Pacific (Alaska Native)	trace	n/a
herring eggs, Pacific, dry (Alaska Native)	trace	n/a
herring eggs, Pacific, plain (Alaska Native)	trace	n/a
herring, Pacific, flesh, air-dried, packed in oil (Alaska Native)	trace	n/a

Variant	Phosphorus (mg)	All foods
herring eggs, Pacific, dry (Alaska Native)	808.0	> 99%
herring, Pacific, flesh, air-dried, packed in oil (Alaska Native)	684.0	> 98%
herring, Atlantic, kippered	325.0	> 91%
herring, Atlantic, cooked, dry heat	303.0	> 89%
herring, Pacific, cooked, dry heat	292.0	> 88%
herring, Atlantic, raw	236.0	> 79%
herring, Pacific, raw	228.0	> 76%
herring, Atlantic, pickled	89.0	> 33%
herring eggs on giant kelp, Pacific (Alaska Native)	trace	n/a
herring eggs, Pacific, plain (Alaska Native)	trace	n/a

Variant	Vitamin C (mg)	All foods
herring, Atlantic, kippered	1.0	> 27%
herring, Atlantic, cooked, dry heat	0.7	> 19%
herring, Atlantic, raw	0.7	> 19%
herring eggs, Pacific, plain (Alaska Native)	0.6	> 18%
herring eggs on giant kelp, Pacific (Alaska Native)	trace	n/a
herring eggs, Pacific, dry (Alaska Native)	trace	n/a
herring, Atlantic, pickled	trace	n/a
herring, Pacific, cooked, dry heat	trace	n/a
herring, Pacific, flesh, air-dried, packed in oil (Alaska Native)	trace	n/a
herring, Pacific, raw	trace	n/a

Variant	Vitamin E (mg)	All foods
herring, Atlantic, pickled	1.7	> 86%
herring, Atlantic, kippered	1.5	> 85%
herring, Atlantic, cooked, dry heat	1.4	> 84%
herring, Atlantic, raw	1.1	> 80%
herring eggs on giant kelp, Pacific (Alaska Native)	trace	n/a
herring eggs, Pacific, dry (Alaska Native)	trace	n/a
herring eggs, Pacific, plain (Alaska Native)	trace	n/a
herring, Pacific, cooked, dry heat	trace	n/a
herring, Pacific, flesh, air-dried, packed in oil (Alaska Native)	trace	n/a
herring, Pacific, raw	trace	n/a

Variant	Vitamin B12 (µg)	All foods
herring, Atlantic, kippered	18.7	> 99%
herring, Atlantic, raw	13.7	> 98%
herring, Atlantic, cooked, dry heat	13.1	> 98%
herring, Pacific, raw	10.0	> 97%
herring, Pacific, cooked, dry heat	9.6	> 97%
herring, Atlantic, pickled	4.3	> 91%
herring eggs on giant kelp, Pacific (Alaska Native)	trace	n/a
herring eggs, Pacific, dry (Alaska Native)	trace	n/a
herring eggs, Pacific, plain (Alaska Native)	trace	n/a
herring, Pacific, flesh, air-dried, packed in oil (Alaska Native)	trace	n/a

Variant	Folate (µg)	All foods
herring, Atlantic, kippered	14.0	> 52%
herring, Atlantic, cooked, dry heat	12.0	> 48%
herring, Atlantic, raw	10.0	> 43%
herring, Pacific, cooked, dry heat	6.0	> 24%
herring, Pacific, raw	5.0	> 20%
herring, Atlantic, pickled	2.0	> 5%
herring eggs on giant kelp, Pacific (Alaska Native)	trace	n/a
herring eggs, Pacific, dry (Alaska Native)	trace	n/a
herring eggs, Pacific, plain (Alaska Native)	trace	n/a
herring, Pacific, flesh, air-dried, packed in oil (Alaska Native)	trace	n/a

Variant	Choline (mg)	All foods
herring, Atlantic, pickled	104.1	> 92%
herring, Atlantic, kippered	95.0	> 88%
herring, Atlantic, cooked, dry heat	83.3	> 81%
herring, Atlantic, raw	65.0	> 70%
herring eggs on giant kelp, Pacific (Alaska Native)	trace	n/a
herring eggs, Pacific, dry (Alaska Native)	trace	n/a
herring eggs, Pacific, plain (Alaska Native)	trace	n/a
herring, Pacific, cooked, dry heat	trace	n/a
herring, Pacific, flesh, air-dried, packed in oil (Alaska Native)	trace	n/a
herring, Pacific, raw	trace	n/a