Nutritional value of herring

Herrings are considered oily fish, but they do not have many calories - in 100 g there are only 162 kcal. Therefore, they can be eaten by people who watch their weight, because the ingredients present in these fish help burn fat and facilitate metabolism. Herrings contain large amounts of unsaturated fatty acids, so they have a beneficial effect on heart functions, memory and immune system. They are particularly rich in eicosapentaenoic acid (EPA), which is necessary for the proper functioning of the nervous and cardiovascular systems. It influences the expansion of blood vessels and reduces blood viscosity, which prevents the formation of blood clots.

Herrings also contain large amounts of vitamins A and E, known as the "vitamins of youth". They also provide vitamin D, which is important for the proper functioning of the nervous system, having good memory and a positive mood. Herrings are also a rich source of B vitamins and minerals - potassium, iron, iodine, zinc, phosphorus and copper.

See below for a detailed breakdown of all the nutritional values of herring.

Energy value - 673 kJ; 162 kcal
Water 70.9 g
Total protein 16.3 g
Fat 10.7 g
Carbohydrates 0 g
Cholesterol 64 mg
Total saturated fatty acids 2,15 g
Total monounsaturated fatty acids 5,37 g
Total polyunsaturated fatty acids 1.87 g

Energy value - 673 kJ; 162 kcal

Mineral ingredients

Sodium 89 mg,
. Salt 0.223g
Potassium 239 mg
Calcium 32 mg
Phosphorus 219 mg
Magnesium 24 mg
Iron 0.9 mg
Zinc 1.12 mg
Copper 0.23 mg
Manganese 0.02 mg
Iodine 24.3 µg

Mineral elements

Vitamins

Vtinamin A 25 µg
Retinol 25 µg
Β-carotene 0 µg
Vitamin D 19 µg
Vitamin E 1.07 mg
Thiamine 0.02 mg
Riboflavin 0.13 mg
Niacin 2.9 mg
Vitamin B6 0.42 mg
Folate 5 µg
Vitamin B12 13 µg

Vitamins

Amino acids

Alanine 1013 mg
Arginine 962 mg
cysteine 183 mg
phenylalanine 587 mg
glicyne 1013 mg
histidine 348 mg
isoleucine 853 mg
aspartic acid 1562 mg
glutamic acid 2342 mg
leucin 1297 mg
lysine 1297 mg
methionine 494 mg
proline 980 mg
serine 880 mg
threonine 712 mg
tryptophan 207 mg
tyrosine 552 mg
valine 1015 mg

Fatty acid contribution to muscle tissue fat

fat 3.7 [%]
. - SFA 28.6 [%]
- MUFA 30.7 [%]
- PUFAs 40.7 [%]
- n-6 6.3 [%]
- n-3 34.4 [%]
- n-3 to n-6 ratio 5.5
- EPA 6.2 [ %]
- DHA 20.4 [%]

Daily demand

Energy

- Women: 2100-2900 kcal/d;& nbsp;
- Men 2700-3700 kcal/d

Protein

- Women: 0.9 g/kg b.w./d;& nbsp;
- Men: 0.9 g/kg b.w./d.

Vitamin A

Females: 700 µg/d;& nbsp;
Men: 900 µg/d.

Tiamine

Females: 1.1 mg/d;& nbsp;
Men: 1.3 mg/d.

Niacin

Females: 14 mg/d;
Men: 16 mg/d.

Vitamin B6

Females: 1.3 mg/d;& nbsp;
Men: 1.3 mg/d.

Vitamin B12

Females: 2.4 µg/d;& nbsp;
Men: 2.4 µg/d.

Vitamin D

Females: 5-10 µg/d;& nbsp;
Men: 5-10 µg/d.

Vitamin E

Females: 8 mg/d;& nbsp;
Men: 10 mg/d.

Vitamin K

Females: 55 µg/d;& nbsp;
Men: 65 µg/d.

Daily requirements