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Frozen herring Calories
Rich in omega-3, high-protein, frozen fish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Frozen herring (120 g) has 190 calories. That works out to 158 calories per 100 g. It contains 0 g of carbs, 21.2 g of protein, 10.8 g of fat and 0 g of fiber. Its 15.7 µg of B12 covers 655% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Frozen herring Nutrition Facts
Selected: 1 piece (medium) · 120 g
190
KCAL / 120G
Carbs
0g
· 0% DV
Protein
21.2g
· 42% DV
Fat
10.8g
· 14% 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%
Frozen herring nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 190 kcal | |
| Total fat | 10.8 g | 14% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 21.2 g | 42% |
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 Frozen herring?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 190 kcal |
| 1 piece (extra small) | 60 g | 95 kcal |
| 1 piece (small) | 80 g | 126 kcal |
| 100 g | 100 g | 158 kcal |
| 1 serving (medium) | 100 g | 158 kcal |
| 1 serving (large) | 150 g | 237 kcal |
| 1 piece (large) | 180 g | 284 kcal |
| 1 piece (jumbo) | 200 g | 316 kcal |
| 1 piece (extra large) | 250 g | 395 kcal |
Calculated from 158 calories per 100 g.
Frequently Asked Questions About Frozen herring
Can you cook frozen herring without thawing it first?
Yes, you can cook frozen herring straight from the freezer, though it may cook less evenly than thawed fish. Use a method that allows heat to reach the centre, such as baking, and make sure it is thoroughly cooked before serving.
How do you cook frozen herring?
Frozen herring is easy to bake, pan-fry, or grill after thawing. Pat it dry first so it browns rather than steams, then season with lemon, herbs, or pepper. Cook until the flesh is opaque and separates easily with a fork.
Is frozen herring safe to eat raw?
No, freezing alone does not guarantee that herring is safe to eat raw. Parasite controls depend on how the fish was handled and frozen, and not every frozen product is intended for raw dishes. Cook it thoroughly unless its supplier specifically confirms it is suitable for raw consumption.
Does freezing change the omega-3 in herring?
Freezing generally preserves herring’s omega-3 fats well. The main quality change after thawing is more likely to be texture, especially if the fish has been frozen for a long time or thawed and refrozen. Keep it sealed and thaw it in the refrigerator.
How can you tell if frozen herring has gone bad?
Spoiled herring may smell sour or ammonia-like, feel unusually slimy, or show an abnormal change in colour after thawing. A strong but fresh fish smell can be normal; discard the fish if the odour is unpleasant or you are unsure how it was stored.
Can thawed frozen herring be refrozen?
Yes, herring thawed in the refrigerator can be refrozen if it has stayed cold, although its texture may become softer. Do not refreeze fish that sat at room temperature for an extended period. You can also freeze cooked herring once it has been cooled safely.
Does frozen herring have bones?
Yes, frozen herring can contain bones, and a fillet is not always completely boneless. Check the flesh carefully before cooking and again before eating. Remove any bones you find, and take extra care when serving herring to children.
Should you rinse frozen herring before cooking it?
No, rinsing frozen herring is unnecessary and can spread bacteria through splashes around your kitchen. Thaw it safely, pat it dry with a paper towel, and clean any surfaces or utensils that touched the raw fish.
How should you thaw frozen herring?
Thaw frozen herring in a covered container in the refrigerator to keep it cold as it softens. For quicker thawing, seal it in a leakproof bag and place it in cold water, then cook it promptly. Avoid leaving fish to thaw on the counter.
What is the best way to serve frozen herring?
Frozen herring works well baked or pan-fried and served with something bright or savoury, such as lemon, onions, or potatoes. Its flavour is more pronounced than that of mild white fish, so simple sides and seasonings usually complement it better than heavy sauces.
Frozen herring Vitamins & Minerals
Vitamins
B12
15.72µg · 655% DV
Vitamin D
5.04µg · 25% DV
B3
3.84mg · 24% DV
B2
0.28mg · 22% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
283mg · 40% DV
Iodine
48µg · 32% DV
Potassium ⭐
392mg · 12% DV
Sodium
108mg · 5% DV
Frozen herring Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Frozen herring
To burn the 190 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 Frozen herring?
Frozen herring is herring, an oily fish found in the North Atlantic and nearby seas, preserved by freezing after catch. In parts of northern Europe it is often pickled, smoked or cured; frozen portions offer a convenient option when fresh herring is not available. Once thawed, the fish has a rich, savoury flavour and tender flesh. Bake, grill or pan-cook it, then serve with lemon, onions or potatoes; a crisp salad makes a good contrast.
Herring is naturally protein-rich and contains beneficial marine fats: a 100 g portion provides 17.7 g of protein and 9 g of fat. For a lighter meal, bake it rather than frying, and pair it with vegetables. Thaw it in the refrigerator before cooking for best texture.
How Nutritious Is Frozen herring?
Nutrient density
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 Frozen 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 Frozen herring Contain Allergens?
Contains these allergens:
Which Diets Is Frozen 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
Frozen herring Fat Profile
SATURATED
2.52g
MONOUNSATURATED
4.92g
POLYUNSATURATED
2.52g
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.