Calorie content Low-fat Atlantic herring. 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 value135 kCal1684 kCal8%5.9%1247 g
Proteins19.1 g76 g25.1%18.6%398 g
Fats6.5 g56 g11.6%8.6%862 g
Water72.9 g2273 g3.2%2.4%3118 g
Ash1.5 g~
Vitamins
Vitamin A, RE10 μg900 μg1.1%0.8%9000 g
Retinol0.01 mg~
Vitamin B1, thiamine0.08 mg1.5 mg5.3%3.9%1875 g
Vitamin B2, riboflavin0.32 mg1.8 mg17.8%13.2%563 g
Vitamin B4, choline65 mg500 mg13%9.6%769 g
Vitamin B5, pantothenic0.6 mg5 mg12%8.9%833 g
Vitamin B6, pyridoxine0.3 mg2 mg15%11.1%667 g
Vitamin B9, folate10 μg400 μg2.5%1.9%4000 g
Vitamin B12, cobalamin13 μg3 μg433.3%321%23 g
Vitamin C, ascorbic0.5 mg90 mg0.6%0.4%18000 g
Vitamin D, calciferol4.2 μg10 μg42%31.1%238 g
Vitamin E, alpha tocopherol, TE0.8 mg15 mg5.3%3.9%1875 g
Vitamin K, phylloquinone0.1 μg120 μg0.1%0.1%120000 g
Vitamin PP, NE8.2 mg20 mg41%30.4%244 g
niacin4 mg~
Macronutrients
Potassium, K310 mg2500 mg12.4%9.2%806 g
Calcium, Ca60 mg1000 mg6%4.4%1667 g
Magnesium, Mg30 mg400 mg7.5%5.6%1333 g
Sodium, Na100 mg1300 mg7.7%5.7%1300 g
Sulfur, S179.6 mg1000 mg18%13.3%557 g
Phosphorus, P280 mg800 mg35%25.9%286 g
Trace Elements
Iron, Fe1 mg18 mg5.6%4.1%1800 g
Manganese, Mn0.035 mg2 mg1.8%1.3%5714 g
Copper, Cu92 μg1000 μg9.2%6.8%1087 g
Selenium, Se36.5 μg55 μg66.4%49.2%151 g
Zinc, Zn0.99 mg12 mg8.3%6.1%1212 g
Essential Amino Acids
Arginine *1.2 g~
valine1 g~
Histidine *0.5 g~
Isoleucine0.9 g~
leucine1.6 g~
lysine1.8 g~
methionine0.35 g~
Methionine + Cysteine0.65 g~
threonine0.9 g~
tryptophan0.25 g~
phenylalanine0.7 g~
Phenylalanine + Tyrosine1.5 g~
Replaceable amino acids
alanine1.2 g~
Aspartic acid2 g~
glycine1.1 g~
Glutamic acid3 g~
Proline0.7 g~
serine1 g~
tyrosine0.8 g~
Cysteine0.3 g~
Sterols
Cholesterol45 mgmax 300 mg
Saturated fatty acids
Saturated fatty acids1.4 gmax 18.7 г
Monounsaturated fatty acids2.68 gmin 16.8 г16%11.9%
Polyunsaturated fatty acids1.53 gfrom 11.2 to 20.613.7%10.1%
Omega-3 fatty acids1.397 gfrom 0.9 to 3.7100%74.1%
Omega-6 fatty acids0.1366 gfrom 4.7 to 16.82.9%2.1%
 

The energy value is 135 kcal.

Low-fat Atlantic herring rich in vitamins and minerals such as: vitamin B2 – 17,8%, choline – 13%, vitamin B5 – 12%, vitamin B6 – 15%, vitamin B12 – 433,3%, vitamin D – 42%, vitamin PP – 41%, potassium – 12,4%, phosphorus – 35%, selenium – 66,4%
  • 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.
  • 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 135 kcal, chemical composition, nutritional value, vitamins, minerals, what is useful Atlantic herring low-fat, calories, nutrients, useful properties Atlantic herring low-fat

Energy value, or calorie content Is the amount of energy released in the human body from food during digestion. The energy value of a product is measured in kilo-calories (kcal) or kilo-joules (kJ) per 100 grams. product. The kilocalorie used to measure the energy value of food is also called the “food calorie,” so the kilo prefix is ​​often omitted when specifying calories in (kilo) calories. You can see detailed energy tables for Russian products.

The nutritional value – the content of carbohydrates, fats and proteins in the product.

 

Nutritional value of a food product – a set of properties of a food product, in the presence of which the physiological needs of a person for the necessary substances and energy are satisfied.

Vitamins, organic substances required in small quantities in the diet of both humans and most vertebrates. Vitamins are usually synthesized by plants rather than animals. The daily human need for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heating. Many vitamins are unstable and “lost” during cooking or food processing.

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