Herring: Nutrient Profile
What is Herring richest in? Below are the vitamins, minerals and amino acids that 100 g of Herring delivers in the highest amounts. Each one links to that nutrient’s own page listing the best foods to get it from.
| Herring: Richest Nutrients (per 100 g) | ||||
|---|---|---|---|---|
| Rank | Nutrient | Per 100 g | %DV / 100g | Purpose |
| Vitamins | ||||
| 1 | Vitamin B12 | 13 mcg | 🟢 546% | Nerves & red blood cells |
| 2 | Vitamin D3 | 5.4 mcg | 🟡 27% | Bone strength & immunity |
| 3 | Vitamin B3 (Niacin) | 4.1 mg | 🟡 26% | Energy, skin & nerves |
| 4 | Vitamin B2 (Riboflavin) | 0.3 mg | 🟡 23% | Energy & cell health |
| 5 | Vitamin B6 | 0.3 mg | 🟡 20% | Brain & metabolism |
| 6 | Choline | 83 mg | 🟡 15% | Brain & liver |
| 7 | Vitamin B5 (Pantothenic Acid) | 0.7 mg | 🟡 15% | Energy metabolism |
| Minerals | ||||
| 1 | Selenium | 47 mcg | 🟢 85% | Antioxidant & thyroid |
| 2 | Phosphorus | 303 mg | 🟡 24% | Bones & cellular energy |
| 3 | Copper | 0.1 mg | 🟡 13% | Iron use; connective tissue |
| 4 | Zinc | 1.3 mg | 🟡 12% | Immunity & healing |
| Amino Acids — ranked by amount (no Daily Value) | ||||
| 1 | Glutamic acid | 3.4 g | 🟢 | Brain signaling (glutamate) |
| 2 | Aspartic acid | 2.4 g | 🟢 | Cellular energy & detox |
| 3 | Lysine | 2.1 g | 🟢 | Collagen & immunity |
| 4 | Leucine | 1.9 g | 🟢 | Builds muscle (branched-chain amino acid, BCAA) |
| 5 | Alanine | 1.4 g | 🟡 | Energy (glucose cycle) |
| 6 | Arginine | 1.4 g | 🟡 | Blood flow (nitric oxide) |
| 7 | Valine | 1.2 g | 🟡 | Muscle & energy (branched-chain amino acid) |
| 8 | Glycine | 1.1 g | 🟡 | Collagen, calm & sleep |
| 9 | Isoleucine | 1.1 g | 🟡 | Muscle & energy (branched-chain amino acid) |
| 10 | Threonine | 1.0 g | 🟡 | Collagen & gut lining |
| 11 | Serine | 0.9 g | 🟡 | Cell membranes & brain |
| 12 | Phenylalanine | 0.9 g | 🟡 | Dopamine & focus |
| 13 | Proline | 0.8 g | 🟡 | Collagen & joints |
| 14 | Tyrosine | 0.8 g | 🟡 | Dopamine & thyroid |
Values are per 100 g of the U.S. Department of Agriculture (USDA) FoodData Central record FDC 175117, “Fish, herring, Atlantic, cooked, dry heat” (SR Legacy). %DV is the amount per 100 g divided by the adult Daily Value in 21 CFR 101.9.