Herring: Calories and Nutrition Analyse
How many calories in herring?

Nutrition Facts
HerringServing size:
fillet (165 g) change
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Amount Per Serving:
100g of herrings contain about 158 calories (kcal).
Calories per:
ounce
| one herring
| steak
To give you an idea, a fillet (165 g) herring contain about 261 calories.
This is about 13% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).
Scroll down for details and nutrition tables.
To visualize how much 261 kcal actually is, keep in mind that the calorie content of fillet herring is similar to that of, for example:
- 5 apples
- 3 glasses of Coca Cola (220 ml glass)
- 2.5 slices of cheese
- 2 slices of bread
- 2 glasses of milk
- 13.5 cubes of sugar
Take a quick look at the tables below for detailed information about herring nutrition.
100g of Herring
Nutrition
- Calories158
- Carbs Total0 g
- Dietary fiber0 g
- Fat9.04 g
- Protein17.96 g
- Water72.05 g
Vitamins
- Vit A93 IU
- Vit B1 (Thiamine)0.092 mg
- Vit B2 (riboflavin)0.233 mg
- Vit B3 (Niacin)3.217 mg
- Vit B60.302 mg
- Vit B9 (Folic acid)0.01 mcg
- Vit C0.7 mg
- Vit E1.07 mg
Minerals
- Potassium327 mg
- Phosphorus0.1 mg
- Magnessium32 mg
- Calcium57 mg
- Sodium90 mg
- Iron1.1 mg
- Zink0.1 mg
Unlocking the Nutritional Secrets of Herring: A Deep Dive into Health Benefits
When it comes to seafood, herring is a true nutritional powerhouse, often overshadowed by more popular choices like salmon or tuna. Yet, this small, silvery fish holds a treasure trove of health benefits, making it a must-add to your diet. Let's embark on a journey to uncover the fascinating world of herring nutrition, from its calorie count to the essential vitamins and minerals it provides.
Herring Calories and Macronutrients: A Closer Look
One serving of herring (approximately 100 grams) packs a modest 158 calories, making it an excellent choice for those monitoring their calorie intake. But don't let its low-calorie count fool you; herring is rich in nutrients that are vital for maintaining a healthy body.
What truly sets herring apart is its macronutrient composition:
- Protein in Herring: With 17.96 grams of protein, herring is an excellent source of high-quality protein, essential for muscle repair and growth.
- Fat in Herring: It contains 9.04 grams of fat, but don't rush to judgment. The fats found in herring are primarily healthy unsaturated fats, including omega-3 fatty acids, which are beneficial for heart health.
- Carbs in Herring: Herring is virtually carb-free, with 0 grams of carbohydrates, making it an ideal choice for low-carb and ketogenic diets.
Vitamins and Minerals Galore
Beyond macronutrients, herring shines brightly in its vitamin and mineral content. It's a fantastic source of Vitamin B12, crucial for nerve function and blood cell formation. Herring also provides a good dose of Vitamin D, rare in foods, which supports bone health and immune function. Let's not overlook its mineral wealth, offering calcium (57 mg), iron (1.1 mg), and magnesium (32 mg), among others, contributing to a range of bodily functions from bone health to oxygen transport and energy production.
The Health Benefits of Herring
Incorporating herring into your diet can offer numerous health benefits:
- Heart Health: The omega-3 fatty acids in herring can reduce the risk of heart disease by lowering triglyceride levels and blood pressure.
- Weight Management: High in protein and low in calories, herring can help you feel fuller for longer, aiding in weight management.
- Brain Health: Omega-3s are also known to support brain health, potentially reducing the risk of Alzheimer's disease and depression.
How to Enjoy Herring
Herring can be enjoyed in various forms - fresh, smoked, pickled, or canned. It's versatile enough to be a savory snack, a salad topping, or a main dish. When choosing herring, opt for sustainably sourced options to ensure you're getting the best quality fish with the least environmental impact.
In conclusion, herring is not just another fish in the sea. Its impressive nutritional profile, including low calories, high protein, healthy fats, and a plethora of vitamins and minerals, make it a standout choice for anyone looking to enrich their diet. So next time you're pondering over your seafood options, remember the humble herring and all the health benefits it has to offer.
How many calories are there in 1, 2, 3, or 5 servings of herrings?
- Fillet (165 g)261 kcal
- Herring steak (165g)261 kcal
- Ounce (oz) of herrings45 kcal

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