Calorie content Atlantic herring, cooked in the heat. Chemical composition and nutritional value.

Nutritional value and chemical composition.

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
NutrientQuantityNorm**% of the norm in 100 g% of the norm in 100 kcal100% normal
Calorie value203 kCal1684 kCal12.1%6%830 g
Proteins23.03 g76 g30.3%14.9%330 g
Fats11.59 g56 g20.7%10.2%483 g
Water64.16 g2273 g2.8%1.4%3543 g
Ash1.87 g~
Vitamins
Vitamin A, RE36 μg900 μg4%2%2500 g
Retinol0.036 mg~
Vitamin B1, thiamine0.112 mg1.5 mg7.5%3.7%1339 g
Vitamin B2, riboflavin0.299 mg1.8 mg16.6%8.2%602 g
Vitamin B4, choline83.3 mg500 mg16.7%8.2%600 g
Vitamin B5, pantothenic0.74 mg5 mg14.8%7.3%676 g
Vitamin B6, pyridoxine0.348 mg2 mg17.4%8.6%575 g
Vitamin B9, folate12 μg400 μg3%1.5%3333 g
Vitamin B12, cobalamin13.14 μg3 μg438%215.8%23 g
Vitamin C, ascorbic0.7 mg90 mg0.8%0.4%12857 g
Vitamin D, calciferol5.4 μg10 μg54%26.6%185 g
Vitamin D3, cholecalciferol5.4 μg~
Vitamin E, alpha tocopherol, TE1.37 mg15 mg9.1%4.5%1095 g
Vitamin K, phylloquinone0.1 μg120 μg0.1%120000 g
Vitamin PP, NE4.124 mg20 mg20.6%10.1%485 g
Macronutrients
Potassium, K419 mg2500 mg16.8%8.3%597 g
Calcium, Ca74 mg1000 mg7.4%3.6%1351 g
Magnesium, Mg41 mg400 mg10.3%5.1%976 g
Sodium, Na115 mg1300 mg8.8%4.3%1130 g
Sulfur, S230.3 mg1000 mg23%11.3%434 g
Phosphorus, P303 mg800 mg37.9%18.7%264 g
Trace Elements
Iron, Fe1.41 mg18 mg7.8%3.8%1277 g
Manganese, Mn0.04 mg2 mg2%1%5000 g
Copper, Cu118 μg1000 μg11.8%5.8%847 g
Selenium, Se46.8 μg55 μg85.1%41.9%118 g
Zinc, Zn1.27 mg12 mg10.6%5.2%945 g
Essential Amino Acids
Arginine *1.378 g~
valine1.187 g~
Histidine *0.678 g~
Isoleucine1.061 g~
leucine1.872 g~
lysine2.115 g~
methionine0.682 g~
threonine1.01 g~
tryptophan0.258 g~
phenylalanine0.899 g~
Replaceable amino acids
alanine1.393 g~
Aspartic acid2.358 g~
glycine1.106 g~
Glutamic acid3.438 g~
Proline0.814 g~
serine0.94 g~
tyrosine0.778 g~
Cysteine0.247 g~
Sterols
Cholesterol77 mgmax 300 mg
Saturated fatty acids
Saturated fatty acids2.615 gmax 18.7 г
12: 0 Lauric0.015 g~
14: 0 Myristic0.71 g~
16: 0 Palmitic1.735 g~
18: 0 Stearin0.14 g~
Monounsaturated fatty acids4.79 gmin 16.8 г28.5%14%
16: 1 Palmitoleic0.797 g~
18: 1 Olein (omega-9)1.944 g~
20: 1 Gadoleic (omega-9)0.924 g~
22: 1 Erucova (omega-9)1.077 g~
Polyunsaturated fatty acids2.735 gfrom 11.2 to 20.624.4%12%
18: 2 Linoleic0.167 g~
18: 3 Linolenic0.132 g~
18: 4 Styoride Omega-30.274 g~
20: 4 Arachidonic0.077 g~
20: 5 Eicosapentaenoic (EPA), Omega-30.909 g~
Omega-3 fatty acids2.491 gfrom 0.9 to 3.7100%49.3%
22: 5 Docosapentaenoic (DPC), Omega-30.071 g~
22: 6 Docosahexaenoic (DHA), Omega-31.105 g~
Omega-6 fatty acids0.244 gfrom 4.7 to 16.85.2%2.6%
 

The energy value is 203 kcal.

  • 3 oz = 85 g (172.6 kCal)
  • fillet = 143 g (290.3 kCal)
Atlantic herring, cooked in the heat rich in vitamins and minerals such as: vitamin B2 – 16,6%, choline – 16,7%, vitamin B5 – 14,8%, vitamin B6 – 17,4%, vitamin B12 – 438%, vitamin D – 54% , vitamin PP – 20,6%, potassium – 16,8%, phosphorus – 37,9%, copper – 11,8%, selenium – 85,1%
  • Vitamin B2 participates in redox reactions, enhances the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by a violation of the condition of the skin, mucous membranes, impaired light and twilight vision.
  • Mixed is a part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
  • Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. Lack of pantothenic acid can lead to damage to the skin and mucous membranes.
  • Vitamin B6 participates in the maintenance of the immune response, inhibition and excitation processes in the central nervous system, in the conversion of amino acids, in the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of erythrocytes, maintenance of the normal level of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
  • Vitamin B12 plays an important role in the metabolism and conversion of amino acids. Folate and vitamin B12 are interrelated vitamins and are involved in blood formation. Lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, thrombocytopenia.
  • Vitamin D maintains homeostasis of calcium and phosphorus, carries out the processes of bone mineralization. Lack of vitamin D leads to impaired metabolism of calcium and phosphorus in bones, increased demineralization of bone tissue, which leads to an increased risk of osteoporosis.
  • Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal state of the skin, gastrointestinal tract and nervous system.
  • potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
  • Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
  • Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by disorders in the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
  • Selenium – an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and extremities), Keshan disease (endemic myocardiopathy), hereditary thrombastenia.
Tags: calorie content 203 kcal, chemical composition, nutritional value, vitamins, minerals, what is useful Atlantic herring cooked in the heat, calories, nutrients, useful properties Atlantic herring cooked in the heat

Leave a Reply