Aquatic Foods
Herring, big-eyed
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 31% |
| Calories | 96kcal / 2530kcal (3%) |
Macronutrients
Protein | 22.2 g/ 71g (31%) | ||||
Total Fat | 0.8 g/ 42g (1%) low | ||||
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Total Carbs | 0 g/ 348g (0%) | ||||
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Vitamins
Vit A | 5.5 mcg RAE/ 700mcg RAE (0.79%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.05 mg/ 1mg (3%) |
Vit B3 | 3.8 mg NE/ 16mg NE (23%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 99 mg/ 750mg (13%) |
Phosphorus | 18 mg/ 700mg (2%) |
Iron | 0.7 mg/ 12mg (5%) |
Sodium | 64 mg/ 1500mg (4%) low |
Allergen Info
Fish
What is this food?
Herring (big-eyed herring), a type of fish. This is a lean protein source, with about 96 kcal per 100 g and 0 g carbs. It has a small amount of fat (about 0.8 g) and some saturated fat (about 0.19 g), plus 64 mg sodium per 100 g.
Why it matters to health
Herring helps because it’s a protein food—useful for building and repairing body tissues and for staying full between meals. It also has very low carbs and fiber, so it fits well with balanced meals (especially when you pair it with rice or vegetables). The fats and sodium are not zero, so your overall health improves when you watch how it’s cooked (for example, less salty seasoning or sauce) and how often you include it in the week.
Healthier tips
- Pair it with 1–2 servings of vegetables (like kangkong, pechay, or mixed veggies) and 1 serving of rice or other carbs, depending on your hunger and activity.
- If it’s canned or salted, rinse briefly and choose lower-sodium versions when available.
- For snacks, keep fish as part of a meal or light snack portion—aim for 3 full meals + 1–2 snacks daily, not fish-heavy meals every time.
- Choose cooking methods like boiled, steamed, grilled, or in tomato-based sauce rather than very salty, deep-fried preparations.
Common Filipino dishes
Tinapang herring, Herring sinigang, Herring ginisa with vegetables, Herring with tomato sauce, Herring paksiw
Images
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.
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