Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Baked herring fillet Calories
Rich in omega-3, high in protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked herring fillet (120 g) has 244 calories. That works out to 203 calories per 100 g. It contains 0 g of carbs, 27.6 g of protein, 14 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.
Baked herring fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
244
KCAL / 120G
Carbs
0g
· 0% DV
Protein
27.6g
· 55% DV
Fat
14g
· 18% 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 47% · Fat 53%
Baked herring fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 244 kcal | |
| Total fat | 14 g | 18% |
| Saturated fat | 3.12 g | 16% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 27.6 g | 55% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Baked herring fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 244 kcal |
| ½ piece (half) | 60 g | 122 kcal |
| 1 piece (small) | 80 g | 162 kcal |
| 100 g | 100 g | 203 kcal |
| 1 cup (shredded) | 140 g | 284 kcal |
| 1 serving (medium) | 150 g | 305 kcal |
| 1 piece (large) | 170 g | 345 kcal |
| 1 serving (large) | 220 g | 447 kcal |
Calculated from 203 calories per 100 g.
Frequently Asked Questions About Baked herring fillet
How do you cook baked herring fillet?
To make baked herring fillet, pat the fillets dry, season them, and bake until the flesh turns opaque and flakes easily. Lemon, onion, and fresh herbs work well; avoid overcooking, since the delicate fillets can dry out.
Does baked herring fillet have bones?
Yes, baked herring fillet can still contain small pin bones even when it is sold as a fillet. Check the cooked fish carefully before serving and pull out any bones you find with clean tweezers.
How can you reduce the fishy smell of baked herring fillet?
Use fresh herring, pat the fillets dry, and add lemon or herbs to reduce the smell of baked herring fillet. Ventilate the kitchen while cooking. A sharp, ammonia-like odor in the raw fish is a reason not to use it.
What goes well with baked herring fillet?
Baked herring fillet pairs well with potatoes, a crisp salad, and lemon. Rye bread, steamed vegetables, or a simple cucumber salad also make good sides without overwhelming the fish’s rich flavor.
Can you eat the skin on baked herring fillet?
Yes, the skin on baked herring fillet is edible. It softens in the oven and can become crisp if browned; if you do not like the texture, it usually separates easily from the flesh after cooking.
Can you bake herring fillet from frozen?
Yes, you can bake herring fillet from frozen, but thawing it in the refrigerator first usually gives more even results. Pat thawed fillets dry before seasoning, and do not thaw fish at room temperature.
How should you store leftover baked herring fillet?
Store leftover baked herring fillet in a covered container in the refrigerator and eat it within a short time. Refrigerate it promptly rather than leaving it out, and reheat only until the fish is hot throughout.
Can you freeze baked herring fillet after cooking?
Yes, cooked baked herring fillet can be frozen, although its texture may be softer after thawing. Cool it, seal it in an airtight container, thaw it in the refrigerator, and avoid freezing it again after thawing.
Is baked herring fillet safe to eat during pregnancy?
Yes, thoroughly cooked baked herring fillet is generally a low-mercury fish choice during pregnancy. Make sure it has been stored safely and cooked through; ask your clinician if you have an individual dietary restriction.
What does baked herring fillet taste like?
Baked herring fillet has a rich, distinctly savory flavor and a tender, oily texture. Its taste is stronger than mild white fish and is often compared with sardines; lemon and fresh herbs balance it nicely.
Baked herring fillet Vitamins & Minerals
Vitamins
B12
16.44µg · 685% DV
Vitamin D
13.2µg · 66% DV
B3
4.68mg · 29% DV
B2
0.37mg · 28% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
320mg · 46% DV
Iodine
42µg · 28% DV
Potassium ⭐
432mg · 13% DV
Sodium
108mg · 5% DV
Baked herring fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked herring fillet
To burn the 244 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 Baked herring fillet?
Baked herring fillet is made by cooking the boneless flesh of herring, an oily fish found in cool seas. Herring is a familiar part of food traditions in Northern Europe, where it is also served preserved or simply cooked; baking is an easy way to enjoy it fresh.
The flesh is tender and rich, with a distinctive savoury flavour that works well with lemon, herbs and crisp vegetables. Serve it as a main with potatoes, rye bread or a green salad; in Turkey, it can be paired with seasonal salad and lemon for a straightforward fish meal. It is high in protein, with 23 g per 100 g, and naturally contains no carbohydrates. For a lighter plate, bake it with little added oil and plenty of vegetables.
How Nutritious Is Baked herring fillet?
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 Baked herring fillet 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 Baked herring fillet Contain Allergens?
Contains these allergens:
Which Diets Is Baked herring fillet 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
Baked herring fillet Fat Profile
SATURATED
3.12g
MONOUNSATURATED
5.64g
POLYUNSATURATED
3.36g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Compare Baked herring fillet
Foods Similar to Baked herring fillet
Have another question about Baked herring fillet?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.