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Airfryer Cooked Herring Calories
Rich in omega-3, high protein, low carb
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Airfryer Cooked Herring (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 0 g of carbs, 28.2 g of protein, 16.2 g of fat and 0 g of fiber. Its 16.4 µg of B12 covers 685% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Airfryer Cooked Herring Nutrition Facts
Selected: 1 piece (medium) · 120 g
252
KCAL / 120G
Carbs
0g
· 0% DV
Protein
28.2g
· 56% DV
Fat
16.2g
· 21% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 44% · Fat 56%
Airfryer Cooked Herring nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 16.2 g | 21% |
| Saturated fat | 3.84 g | 19% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 28.2 g | 56% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Airfryer Cooked Herring?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 252 kcal |
| 1 piece (small) | 80 g | 168 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (small) | 100 g | 210 kcal |
| 1 serving (medium) | 150 g | 315 kcal |
| 1 piece (large) | 180 g | 378 kcal |
| 1 serving (large) | 200 g | 420 kcal |
| 2 piece (double) | 240 g | 504 kcal |
| 1 piece (jumbo) | 250 g | 525 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Airfryer Cooked Herring
How do you cook herring in an air fryer?
Cook fresh herring in a single layer in a preheated air fryer, turning it if needed for even browning. Lightly oiling the fish helps prevent sticking. Check the thickest part; the flesh should be opaque and separate easily with a fork.
How long does herring take to cook in an air fryer?
Air-fryer herring cooks quickly, but the time varies with the fillet’s thickness and your appliance. Start checking early rather than relying on a fixed time; it is ready when the thickest part is opaque and flakes easily.
What does air-fryer-cooked herring taste like?
Air-fryer-cooked herring has a rich, savory, noticeably oily flavor, often compared with sardines or mackerel. A squeeze of lemon or fresh herbs brightens it. Air frying browns the outside while keeping the fish’s characteristic taste.
Can you eat the bones in air-fryer-cooked herring?
Usually, remove the bones from air-fryer-cooked herring before eating. Cooking does not reliably soften the larger bones, and some small ones may remain sharp. Check each portion carefully, especially before serving it to children.
Can you eat the skin on air-fryer-cooked herring?
Yes, the skin on air-fryer-cooked herring is edible. It can turn crisp in the air fryer, particularly if the surface is patted dry and lightly oiled. If you prefer a softer texture, the skin can be peeled away after cooking.
How can you tell when air-fryer-cooked herring is done?
Air-fryer-cooked herring is done when its flesh is opaque and flakes easily at the thickest point. A food thermometer can confirm that the center reaches 63°C (145°F). Avoid overcooking, which can make this naturally oily fish dry.
Can you cook frozen herring in an air fryer?
Yes, you can air-fry frozen herring, but it will take longer and may cook less evenly than thawed fish. For more consistent results, thaw it in the refrigerator, pat it dry, and check that the thickest part is fully cooked.
What should you serve with air-fryer-cooked herring?
Serve air-fryer-cooked herring with lemon, a crisp salad, potatoes, or steamed vegetables. Bright, fresh sides balance its rich flavor. A simple mustard or herb sauce also works well without overpowering the fish.
How long does air-fryer-cooked herring last in the fridge?
Air-fryer-cooked herring keeps for three to four days in a covered container in the refrigerator. Refrigerate leftovers promptly, and reheat only the portion you plan to eat. Discard it if it develops an off smell or appearance.
Is air-fryer-cooked herring good for you?
Yes, air-fryer-cooked herring provides protein and omega-3 fats, and air frying lets you prepare it with little added oil. The overall meal can become much saltier if you season it heavily or serve it with salty sides.
Airfryer Cooked Herring Vitamins & Minerals
Vitamins
B12
16.44µg · 685% DV
Vitamin D
26.4µg · 132% DV
B3
5.04mg · 32% DV
B2
0.28mg · 22% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
252mg · 36% DV
Iodine
48µg · 32% DV
Potassium ⭐
420mg · 12% DV
Sodium
108mg · 5% DV
Airfryer Cooked Herring Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Airfryer Cooked Herring
To burn the 252 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Airfryer Cooked Herring?
Airfryer Cooked Herring brings an oily, strongly flavoured fish to the table with little fuss. Herring has long been a staple around northern Europe and the North Atlantic; cooking it in an air fryer is a convenient modern approach rather than a regional tradition in its own right. The flesh stays tender while the surface can turn lightly crisp, with a savoury taste that pairs naturally with sharp, fresh accompaniments.
Serve it hot with lemon, sliced onion and salad, or alongside potatoes for a more substantial meal. Herring is high in protein and naturally low in carbohydrates, while its richer texture makes it satisfying without a heavy coating or sauce. For a lighter plate, skip extra oil and add plenty of vegetables.
How Nutritious Is Airfryer Cooked Herring?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Airfryer Cooked Herring Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Airfryer Cooked Herring Contain Allergens?
Contains these allergens:
Which Diets Is Airfryer Cooked Herring Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Airfryer Cooked Herring Fat Profile
SATURATED
3.84g
MONOUNSATURATED
7.32g
POLYUNSATURATED
3.72g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.