Kippers are cured or smoked with added salt, which places they in NOVA group 3. The fish underneath is a whole food rich in omega-3 fats, vitamin D and vitamin B12; the main thing to watch is the salt. They are a source of vitamin B12, vitamin D and selenium. Work out the numbers for any portion and age below, then see the full breakdown.
Smoked herring.
For meat and fish the numbers that matter most are protein, saturated fat and salt. The tables below set each against age-appropriate guidance.
A fillet (about 120g) provides about 22.8g of complete protein, supplying the amino acids the body needs for growth and repair. Because children need less than adults, that portion covers a large share of a younger child's daily protein.
Kippers are naturally high in fat, with about 18.0g per portion, and most of it is saturated (3.6g). There is 0g of added fat, but the table shows how the saturated fat compares with the daily maximum, so it is best enjoyed in smaller amounts.
Because kippers are salted, a portion carries about 2.4g of salt. Children have lower daily salt limits than adults, so it is worth checking against the guidance below.
Percentages are share of the daily Nutrient Reference Value (NRV). Under UK and EU rules a food is a source of a nutrient at 15% NRV per 100g and high in it at 30%.
These tables show how the nutrients compare to daily needs across different ages, using UK Reference Nutrient Intakes (RNIs). This differs from the source of and high in labels above, which use the single adult figure (NRV) set for food packaging. Children's needs are lower, so a portion goes further.
Vitamin B12 supports red blood cell formation and a healthy nervous system, and is found almost only in animal foods. A fillet (about 120g) contains 16ug. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Vitamin D helps the body absorb calcium for strong bones; oily fish is one of the few natural food sources. A fillet (about 120g) contains 19ug. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Selenium helps protect cells from damage and supports the immune system. A fillet (about 120g) contains 48ug. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Phosphorus works with calcium to build strong bones and teeth. A fillet (about 120g) contains 300mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Lightly. The fish itself is a whole food, but curing or smoking with added salt moves it into NOVA group 3. It stays nutritious and rich in omega-3 fats, vitamin D and vitamin B12; the salt is the main thing to watch.
Nutrition data from McCance and Widdowson and UK FoodData Central, per 100g raw edible portion; values are reference figures and can vary by variety and ripeness. Reference intakes: EU NRVs for labelling and UK RNIs (SACN) for age-based needs. For guidance only.