juan nutrisyon logo
Aquatic Foods

Herring, deep-bodied Nutrition Facts

Lapad/White sardinella
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Edible Portion: 59%
Calories 91kcal / 2530kcal (3%)

Macronutrients

Total Fat
1.3 g/ 42g (3%)
low
Saturated Fat
0.31 g/ 20g (1%)
low
Unsaturated Fat
0.87 g
Total Carbohydrates
0 g/ 348g (0%)
Dietary Fiber
0 g/ 20g (0%)
Sugar
0 g/ 63g (0%)
free
Protein
19.7 g/ 71g (27%)

Vitamins

Vitamin A
2.5 mcg RAE/ 700mcg RAE (0.36%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0 mg/ 1mg (0%)
Vitamin B2
0.04 mg/ 1mg (3%)
Vitamin B3
2.9 mg NE/ 16mg NE (18%)
source

Minerals

Calcium
124 mg/ 750mg (16%)
source
Iron
1.2 mg/ 12mg (10%)
Phosphorus
298 mg/ 700mg (42%)
high
Sodium
59 mg/ 1500mg (3%)
low
Allergen Info
Fish
What is this food?
AI-assisted
Herring (deep-bodied), a type of fish. In a 100g serving, it’s a lean protein with very low carbs and fiber.
Why it matters to health
AI-assisted
Herring helps support your daily protein needs for muscle and satiety, especially when you include it in your 3 meals and 1–2 snacks. It also has some healthy fats, but it does contain saturated fat (0.310g per 100g), so it’s best to balance it with other protein sources (like fish variety, chicken, tofu, or beans). Sodium is relatively low at 59mg per 100g, which is good for everyday eating, but the sodium can increase if the herring is salted, canned with added salt, or processed.
Healthier tips
AI-assisted
  • Choose fresh, steamed, grilled, or lightly cooked herring when possible.
  • Pair it with non-starchy vegetables (e.g., ampalaya, kangkong, pechay, carrots) and a sensible portion of rice or root crops.
  • If it’s canned/salted, rinse before cooking to reduce extra salt.
  • For snacks, consider small portions of fish with veggies or a side of fruit instead of salty fried versions.
Common Filipino dishes
Tinapang herring, ginisang herring, herring with tomato-onion sauce, sinigang na herring, herring sisig
Images
Food
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.