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Herring Fillet Calories
Rich in omega-3, high protein, source of vitamin B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Herring Fillet (80 g) has 162 calories. That works out to 203 calories per 100 g. It contains 0 g of carbs, 14.4 g of protein, 11.4 g of fat and 0 g of fiber. Its 11 µg of B12 covers 457% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Herring Fillet Nutrition Facts
Selected: 1 piece (medium) · 80 g
162
KCAL / 80G
Carbs
0g
· 0% DV
Protein
14.4g
· 29% DV
Fat
11.4g
· 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 36% · Fat 64%
Herring Fillet nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 162 kcal | |
| Total fat | 11.4 g | 15% |
| Saturated fat | 2.56 g | 13% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 14.4 g | 29% |
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 Fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 162 kcal |
| 1 piece (extra small) | 40 g | 81 kcal |
| 1 piece (small) | 50 g | 102 kcal |
| 100 g | 100 g | 203 kcal |
| 1 serving (medium) | 100 g | 203 kcal |
| 1 piece (large) | 120 g | 244 kcal |
| 1 serving (large) | 150 g | 305 kcal |
| 2 piece (double) | 160 g | 325 kcal |
| 1 pack (whole) | 200 g | 406 kcal |
Calculated from 203 calories per 100 g.
Frequently Asked Questions About Herring Fillet
How do you cook herring fillets?
Herring fillets can be pan-fried, baked, or grilled. Pat them dry, season simply, and cook just until the flesh is opaque and flakes easily; thin fillets can dry out if left on the heat too long.
Do herring fillets have a lot of bones?
Herring fillets can contain small pin bones, even when sold as fillets. Feel along the flesh before cooking and remove any bones with tweezers; check carefully before serving them to children.
What does herring fillet taste like?
Herring fillet has a rich, distinctly savoury flavour and a relatively oily texture. Fresh herring is milder than heavily salted, pickled, or smoked herring, so the preparation changes the taste substantially.
Can you eat herring fillets raw?
Do not assume raw herring fillets are safe to eat. Acid marinades such as vinegar or lemon do not reliably kill parasites; raw preparations require fish handled and frozen specifically for safe raw consumption. Cooking is the safer choice.
How long do herring fillets last in the fridge?
Keep raw herring fillets tightly covered in the coldest part of the refrigerator and cook them as soon as possible. Refrigerate cooked fillets in a sealed container and use them within a few days.
Can you freeze herring fillets?
Yes, herring fillets freeze well when wrapped airtight while fresh. Thaw them in the refrigerator rather than at room temperature, and do not refreeze them after thawing.
Is herring high in mercury?
No, herring is generally a low-mercury fish, so it is often included among fish choices suitable for regular meals. Preparation still matters: heavily salted or pickled herring can contain a lot of sodium.
What goes well with herring fillets?
Herring fillets pair well with potatoes, rye bread, mustard, dill, onions, and pickled vegetables. For a lighter plate, serve them with fresh greens or a sharp vinegar-based salad to balance their rich flavour.
Are herring fillets the same as sardines?
No, herring and sardines are different kinds of fish, although both are small, oily fish with a rich flavour. They can sometimes be used similarly in recipes, but their size, texture, and taste are not identical.
Are herring fillets good for you?
Yes, herring fillets provide protein, omega-3 fats, and vitamin B12. Fresh or simply cooked herring is a nutritious choice; salted, smoked, or pickled versions may add substantial sodium, so choose the preparation that suits your needs.
Herring Fillet Vitamins & Minerals
Vitamins
B12
10.96µg · 457% DV
Vitamin D
17.6µg · 88% DV
B3
2.8mg · 18% DV
B2
0.18mg · 14% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
216mg · 31% DV
Iodine
40µg · 27% DV
Zinc
0.88mg · 8% DV
Potassium ⭐
262mg · 8% DV
Sodium
72mg · 3% DV
Herring Fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Herring Fillet
To burn the 162 calories in 1 piece (medium) (80 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 Fillet?
Herring fillet is the boneless flesh of herring, a small oily fish found in northern waters. It is sold fresh as well as salted, pickled or smoked; preserving herring has a long history in northern European cooking.
Its rich, savoury flavour and tender texture pair well with sharp contrasts such as onion, vinegar, lemon or mustard. In Scandinavia and elsewhere in northern Europe, it is often served with rye bread, potatoes or a cold spread; elsewhere, try it in a salad or on toast. Herring fillet provides substantial protein and omega-3 fats, with no carbohydrates. For a lighter meal, serve a modest portion with vegetables, and rinse a particularly salty preserved fillet before eating.
How Nutritious Is 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 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 Herring Fillet Contain Allergens?
Contains these allergens:
Which Diets Is 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
Herring Fillet Fat Profile
SATURATED
2.56g
MONOUNSATURATED
4.96g
POLYUNSATURATED
2.48g
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.