Herring Nutrition Calculator — Atlantic Raw, Cooked, Kippered & Pickled
Also known as: Atlantic Herring, Kippered Herring, Pickled Herring, Matjes
Quick Answer — 3 oz (85g) Atlantic herring, raw
Nutrition Calculator
13.67mcg Vitamin B12 per 100g Raw (569% DV) — Atlantic Herring Has the Highest B12 of Any Common Fish, 4.3x More Than Salmon
Atlantic herring provides 13.67mcg vitamin B12 per 100g raw, covering 569% of the daily value — more than mackerel (8.71mcg), sardine (8.94mcg), and 4.3x more than Atlantic salmon (3.18mcg) [1][4]. A single 85g serving delivers 11.6mcg B12 (484% DV).
Even kippered herring retains 14.1mcg B12 per 100g — the smoking process concentrates B12 rather than destroying it. Pickled herring drops to 3.2mcg due to the dilution effect of the pickling brine.
158 kcal Raw vs. 262 kcal Pickled per 100g — Pickling Adds 9.6g Carbohydrates and Nearly Doubles the Calorie Density
Raw Atlantic herring has 158 kcal per 100g with zero carbs, while pickled herring jumps to 262 kcal with 9.64g carbs (7.78g from sugars) in the pickling liquid [1]. This 66% calorie increase is unusual for a fish product — most fish processing (baking, smoking) doesn't add carbohydrates.
Kippered herring (217 kcal) falls between raw and pickled, gaining calories through moisture loss during smoking but not adding carbs. For low-carb journaling, log pickled herring with its actual 9.6g carbs per 100g.
1.73g Omega-3 per 100g Raw — Herring Provides More Omega-3 Than Sardine (1.48g) but 35% Less Than Atlantic Mackerel (2.67g)
Atlantic herring delivers 1.73g omega-3 per 100g raw, positioning it between sardine (1.48g) and Atlantic mackerel (2.67g) [1][3]. Cooked herring concentrates to 2.01g omega-3 per 100g due to water loss.
Pickled herring retains significant omega-3 at 1.22g per 100g despite processing. A 143g fresh fillet provides approximately 2.47g omega-3 — comparable to a 100g serving of Atlantic salmon (2.15g).
57mg Calcium in Fresh vs. 84mg in Kippered per 100g — Herring's Bone Structure Contributes More Calcium Than Most Fish Fillets
Atlantic herring provides 57mg calcium per 100g raw — 4.75x more than Atlantic salmon (12mg) and nearly as much as sardine [1]. Kippered herring concentrates this to 84mg per 100g, while pickled herring has 77mg due to bone softening in the acidic brine.
This calcium content, combined with 1.1mg iron per 100g (3.2x more than salmon) and 0.99mg zinc, makes herring notably more mineral-dense than most other fatty fish fillets.
Kippered and Pickled Herring Both Exceed 870mg Sodium per 100g — Log the Processing Form to Avoid a 10x Sodium Undercount
Fresh herring has 90mg sodium per 100g, but kippered herring spikes to 918mg and pickled to 870mg [1]. This 10x sodium increase from processing means logging fresh herring values for a kippered serving underestimates sodium by ~828mg.
A single 85g kippered herring fillet adds approximately 780mg sodium — over one-third of the 2,300mg daily reference. Select the specific processing form in this calculator to capture the true sodium content.
Herring nutrition by processing form (per 100g)
| Variant | Calories | Protein | Total Fat | Omega-3 | B12 | Sodium |
|---|---|---|---|---|---|---|
| Atlantic (Raw) | 158 | 17.96g | 9.04g | 1.73g | 13.67mcg | 90mg |
| Atlantic (Cooked) | 203 | 23.03g | 11.59g | 2.01g | 13.14mcg | 115mg |
| Kippered (Smoked) | 217 | 24.58g | 12.37g | 1.72g | 14.10mcg | 918mg |
| Pickled | 262 | 14.19g | 18.00g | 1.22g | 3.20mcg | 870mg |
Practical Tips for Herring
- 1
Herring is the highest-B12 common fish at 13.67mcg per 100g — a single 85g serving covers 484% of the daily value.
- 2
Always specify fresh vs. kippered vs. pickled — sodium ranges from 90mg to 918mg per 100g depending on processing.
- 3
Pickled herring is the only fish variant in our database with significant carbohydrates (9.64g/100g) — log it accordingly.
- 4
Kippered herring concentrates B12 to 14.1mcg per 100g — smoking preserves and slightly concentrates this nutrient.
- 5
Fresh herring provides 57mg calcium per 100g — more than most fish fillets, even without canning.
- 6
For omega-3 tracking, cooked herring (2.01g/100g) is actually higher per gram than raw (1.73g) due to water evaporation.
Frequently Asked Questions — Herring
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Important Notice
This tool is for informational and journaling purposes only. I am NOT a doctor. Nutritional values are based on USDA FoodData Central reference data. Actual values may vary by catch location, season, and processing method. This calculator is a personal awareness utility and does not provide medical guidance.
About the Author
Certified fitness professional and nutrition researcher with over 10 years of experience in the fitness and wellness industry. Founder of Food Nutrify, dedicated to making accurate, science-backed nutrition data accessible to everyone through free, easy-to-use calculators.
References & Sources
- [1] USDA FoodData Central (2026). Herring entries — Atlantic raw (FDC 15040), cooked (FDC 15041), kippered (FDC 15042), pickled (FDC 15043). U.S. Department of Agriculture.
- [2] U.S. Food and Drug Administration (2025). Advice about eating fish. FDA.
- [3] National Institutes of Health Office of Dietary Supplements (2025). Omega-3 Fatty Acids Fact Sheet for Health Professionals. NIH ODS.
- [4] National Institutes of Health Office of Dietary Supplements (2025). Vitamin B12 Fact Sheet for Health Professionals. NIH ODS.