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Grilled herring Calories
Rich in omega-3, vitamin D, and protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Grilled herring has 203 calories. It contains 0 g of carbs, 23 g of protein, 11.8 g of fat and 0 g of fiber. Its 13.7 µg of B12 covers 571% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Grilled herring Nutrition Facts
Selected: 100 g
203
KCAL / 100G
Carbs
0g
· 0% DV
Protein
23g
· 46% DV
Fat
11.8g
· 15% 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 46% · Fat 54%
Grilled herring nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 203 kcal | |
| Total fat | 11.8 g | 15% |
| Saturated fat | 2.7 g | 14% |
| Trans fat | 0 g | |
| Sodium | 97 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 23 g | 46% |
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 Grilled herring?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 203 kcal |
| 1 ounce (small) | 28.4 g | 58 kcal |
| 1 piece (small) | 55 g | 112 kcal |
| 100 g | 100 g | 203 kcal |
| 1 serving (medium) | 120 g | 244 kcal |
| 1 cup (chopped) | 140 g | 284 kcal |
| 1 piece (large) | 150 g | 305 kcal |
| 1 serving (large) | 180 g | 365 kcal |
| 1 piece (jumbo) | 220 g | 447 kcal |
Calculated from 203 calories per 100 g.
Frequently Asked Questions About Grilled herring
How do you grill herring without it sticking?
Grill herring over a well-heated, lightly oiled grate, and pat the fish dry before cooking. Leave it in place until the skin releases easily, then turn it once with a wide spatula or use a fish basket to keep small fish intact.
Should you gut herring before grilling it?
Yes, gut herring before grilling unless it has already been cleaned. Remove the entrails and rinse the cavity briefly, then pat the fish dry; leaving it whole with the head on is optional and depends on how you plan to serve it.
What does grilled herring taste like?
Grilled herring tastes rich, savory, and distinctly fishy, with a mild sweetness and a smoky edge from the grill. Its oily flesh stays moist when cooked briefly, while the skin can turn crisp if the fish is properly dried first.
Can you eat the bones in grilled herring?
It is safest to remove the bones from grilled herring before eating. Grilling does not soften its fine bones enough to make them reliably edible, so lift out the backbone and check the flesh for smaller bones, especially when serving children.
Is grilled herring skin edible?
Yes, grilled herring skin is edible once the scales have been removed. It can become pleasantly crisp on the grill, while the flesh beneath stays tender; if you do not like the texture, the cooked skin separates readily from the meat.
What should you serve with grilled herring?
Serve grilled herring with lemon, a fresh green salad, and potatoes or crusty bread. Sharp flavors such as pickled onions or vinegar-dressed greens complement its oily richness, while simple sides let the fish remain the focus.
Is grilled herring good for you?
Yes, grilled herring provides protein, omega-3 fats, and vitamin D. Grilling needs little added fat compared with deep-frying; pairing it with vegetables and keeping added salt modest makes for a balanced meal.
How do you keep grilled herring from drying out?
Keep grilled herring moist by cooking it over medium-high heat only until the flesh turns opaque and separates easily. Drying the skin before grilling helps it brown quickly, so the fish needs less time on the heat.
Is grilled herring the same as a kipper?
No, grilled herring is cooked over direct heat, while a kipper is herring that has been split, salted, and smoked. They come from the same kind of fish, but smoking gives kippers a stronger flavor and a different texture.
How long does grilled herring keep in the fridge?
Keep leftover grilled herring in a covered container in the refrigerator for three to four days. Refrigerate it promptly rather than leaving it out, and discard it if its smell or texture has changed.
Grilled herring Vitamins & Minerals
Vitamins
B12
13.7µg · 571% DV
Vitamin D
17µg · 85% DV
B3
6.5mg · 41% DV
B2
0.31mg · 24% DV
Minerals
Selenium
44µg · 80% DV
Phosphorus
280mg · 40% DV
Iodine
45µg · 30% DV
Copper
0.12mg · 13% DV
Potassium ⭐
350mg · 10% DV
Sodium
97mg · 4% DV
Grilled herring Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled herring
To burn the 203 calories in 100 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 Grilled herring?
Grilled herring is made by cooking herring over a hot grill, often with little more than oil, salt and simple seasoning. Herring has long been eaten around northern Europe and the North Atlantic, where grilling is one of several ways to serve the fish fresh; it is also enjoyed in many other coastal food traditions.
The flesh is savoury and fairly rich, with a tender centre and a lightly crisped skin when grilled well. Serve it hot with lemon, herbs and a fresh salad; potatoes or bread make it a more substantial meal. It provides protein and omega-3 fats, with no carbohydrates. If you prefer a lighter plate, use only a little oil and pair it with vegetables rather than a rich sauce.
How Nutritious Is Grilled 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 Grilled 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 Grilled herring Contain Allergens?
Contains these allergens:
Which Diets Is Grilled 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
Grilled herring Fat Profile
SATURATED
2.7g
MONOUNSATURATED
4.6g
POLYUNSATURATED
2.5g
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.