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Herring Calories
Oily fish rich in omega-3 and protein
CALORIES
GI
POTASSIUM
FIBER
Herring Nutrition Facts
Selected: 100 g
158
KCAL / 100G
Carbs
0g
· 0%
Protein
18g
· 47%
Fat
9g
· 53%
Fiber
0g
Herring Vitamins & Minerals
Vitamins
B12
13.7µg · 571% DV
Vitamin D
22µg · 110% DV
B3
3.3mg · 21% DV
B2
0.23mg · 18% DV
Minerals
Selenium
36µg · 65% DV
Iodine
50µg · 33% DV
Phosphorus
220mg · 31% DV
Iron
2mg · 11% DV
Herring Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Herring Processed?
NOVA 1
Unprocessed
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 Herring Contain Allergens?
Contains these allergens:
Which Diets Is 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
Herring Fat Profile
SATURATED
2.2g
MONOUNSATURATED
3.4g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Herring
Herring — Frequently Asked Questions
How many calories and how much protein are in herring?
Herring provides 158 calories and 18 g of protein per 100 g. The same serving contains 9 g of fat.
Is herring suitable for a keto diet?
Yes. Herring has 0 g of carbohydrates per 100 g and a glycemic index of 0, making it compatible with keto and ketovore diets. People with a fish allergy should avoid it.
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Nutrition data compiled from USDA FoodData Central and scientific sources.