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Herring Calories
Oily fish rich in omega-3 and protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Herring (85 g) has 134 calories. That works out to 158 calories per 100 g. It contains 0 g of carbs, 15.3 g of protein, 7.7 g of fat and 0 g of fiber. Its 11.6 µg of B12 covers 485% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Herring Nutrition Facts
Selected: 1 piece (medium) · 85 g
134
KCAL / 85G
Carbs
0g
· 0% DV
Protein
15.3g
· 31% DV
Fat
7.7g
· 10% 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%
Herring nutrition facts table · 1 piece (medium) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 134 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 1.87 g | 9% |
| Trans fat | 0 g | |
| Sodium | 77 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 15.3 g | 31% |
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 Herring?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 85 g | 134 kcal |
| 1 piece (small) | 60 g | 95 kcal |
| 100 g | 100 g | 158 kcal |
| 1 serving (medium) | 100 g | 158 kcal |
| 1 can (whole) | 110 g | 174 kcal |
| 1 piece (large) | 120 g | 190 kcal |
| 2 piece (double) | 170 g | 269 kcal |
| 1 pack (jumbo) | 200 g | 316 kcal |
Calculated from 158 calories per 100 g.
Frequently Asked Questions About Herring
What does herring taste like?
Herring has a rich, savory flavor and a distinctly oily texture, but it is usually milder than anchovies. Smoking, salting, or pickling makes its taste more pronounced, so serve strongly cured herring with bread, potatoes, or sharp accompaniments.
How do you cook fresh herring?
Fresh herring can be pan-fried, grilled, or baked. Clean and dry it first, then season simply with salt, pepper, and lemon. Its naturally oily flesh needs little added oil and cooks quickly, so avoid leaving it on the heat too long.
Is pickled herring cooked?
Usually, no: pickled herring is preserved in a salty or acidic brine rather than cooked with heat. It is generally ready to eat straight from the package, but keep it refrigerated and follow the product’s storage instructions after opening.
Can you eat raw herring?
Not just any herring is safe to eat raw. Raw fish can contain parasites, and brining or marinating does not always eliminate that risk; choose herring specifically prepared for raw consumption or cook it thoroughly.
Does herring have a lot of bones?
Herring has a central backbone and may contain many fine bones. Ask for pin-boned fillets if you want an easier meal, and check carefully before serving herring to children, even when the package says it is filleted.
Is herring high in mercury?
No, herring is generally considered a low-mercury fish. It can be a useful oily-fish choice, including during pregnancy when properly cooked; follow local fish guidance and ask your healthcare professional if you have an individual restriction.
How long does fresh herring keep in the fridge?
Fresh herring is best cooked soon after purchase. Keep it covered in the coldest part of the refrigerator and use it within one to two days; freeze it if you need to store it longer.
Is herring the same as sardines?
No, herring and sardines are different fish, though both are small, oily, schooling fish. They can sometimes be used in similar dishes, but their flavor, size, and traditional preparations are not identical.
What is the difference between kippered and pickled herring?
Kippered herring is split and cured by smoking, while pickled herring is preserved in a brine that often includes vinegar, sugar, or spices. Kippers have a smoky, savory flavor; pickled herring tastes tangier and is commonly served cold.
How should you serve herring?
Serve herring according to how it was prepared: grilled or baked herring works well with potatoes and vegetables, while pickled herring is often paired with rye bread, onion, or a creamy sauce. Strongly cured versions benefit from mild, unsalted sides.
Herring Vitamins & Minerals
Vitamins
B12
11.65µg · 485% DV
Vitamin D
18.7µg · 94% DV
B3
2.81mg · 18% DV
B2
0.2mg · 15% DV
Minerals
Selenium
31µg · 56% DV
Iodine
43µg · 29% DV
Phosphorus
187mg · 27% DV
Zinc
1.02mg · 9% DV
Potassium ⭐
278mg · 8% DV
Sodium
77mg · 3% DV
Herring Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Herring
To burn the 134 calories in 1 piece (medium) (85 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 Herring?
Herring is the Dutch-style preparation of young herring, lightly salted and matured rather than cooked. It has a soft, rich texture and a distinctly savoury taste. In the Netherlands, it is commonly served chilled with chopped onion and pickles, eaten on its own or tucked into a bread roll; it is also traditional to hold the fish by the tail for a bite.
For a simple meal elsewhere, serve it with bread, crisp salad or potatoes. Herring is an oily fish that provides protein and omega-3 fats; 100 g contains 18 g of protein. Its saltiness is part of its character, so pair it with fresh, lightly dressed sides rather than adding much extra salt.
How Nutritious Is 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 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
1.87g
MONOUNSATURATED
2.89g
POLYUNSATURATED
1.79g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.