Herring Calories & Nutrition Facts
Oily fish extremely rich in omega-3 fatty acids and vitamin D.
Quick answer
How many calories are in Herring?
Herring has 158 calories per 100g. A 1 oz (28g) has about 44 calories. It is a moderate-calorie food, with most calories coming from protein.
Practical Portion Guide for Herring
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 44 kcal | 5.0g | 0.0g | 0.0g | 0.0g |
| 50g snack portion | 79 kcal | 9.0g | 0.0g | 0.0g | 0.0g |
| 100g reference | 158 kcal | 18.0g | 0.0g | 0.0g | 0.0g |
| 200g larger portion | 316 kcal | 36.0g | 0.0g | 0.0g | 0.0g |
Protein foods can vary by cut, preparation method, added oils, and moisture loss during cooking.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 77 (High)
How Herring Fits Into a Diet
Herring is useful when you need a protein-forward food and want to compare calories against your daily protein target.
Pair with high-fiber carbohydrates or vegetables if you want a more balanced meal instead of a protein-only serving.
Cooked and raw weights are not interchangeable. Use the form closest to what you actually eat.
Plan Around Herring
High-Protein Low-Calorie Foods
Compare Herring with other lean proteins for calorie deficit meal planning.
Protein Calculator
Set a daily protein target before deciding how much Herring belongs in a meal.
Macro Calculator
Convert calories into protein, carbohydrate, and fat targets for your diet.
Keto Diet Guide
Check how low-carb foods like Herring fit within a ketogenic day.
Compare Herring With Similar Proteins
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Herring | 158 kcal | 18g | 0g | 0g | 0g |
| Chicken Breast | 165 kcal | 31g | 0g | 3.6g | 0g |
| Salmon | 208 kcal | 20g | 0g | 13g | 0g |
| Tuna (Canned in Water) | 116 kcal | 25.5g | 0g | 1g | 0g |
| Eggs (Whole) | 155 kcal | 13g | 1.1g | 11g | 0g |
| Beef (Lean Ground) | 215 kcal | 26g | 0g | 12g | 0g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Herring: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 — the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central — comprehensive food composition database
- FDA Nutrition Facts Label rules — % Daily Value methodology
- NIH Office of Dietary Supplements — vitamin and mineral research
- CDC Nutrition — Public Health Guidance — chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025 — federal nutrition recommendations
- Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are based on standard USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
Track Your Nutrition
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Frequently Asked Questions
How many calories are in Herring?
Herring contains 158 calories per 100g serving. This includes 72 calories from protein, 0 calories from carbohydrates, and 0 calories from fat.
Is Herring good for weight loss?
Herring can be part of a weight loss diet with 158 calories per 100g. Monitor portion sizes and balance it with other low-calorie foods throughout the day.
How much protein is in Herring?
Herring contains 18g of protein per 100g. This provides a moderate amount of protein, contributing well to daily protein goals.
What serving size should I track for Herring?
Track Herring by grams when precision matters. A practical starting point is 1 oz (28g), which is about 44 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Herring keto-friendly?
Yes, Herring is keto-friendly with only 0g of carbohydrates per 100g. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Herring good for diabetics?
Herring is generally suitable for people with diabetes with a glycemic index of 77. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Herring?
Herring is a good source of vitamins B12, D, B3, Selenium and minerals including Selenium, Phosphorus, B12. These nutrients support various bodily functions from energy metabolism to immune health.
Where does Calorique get nutrition data for Herring?
Calorique standardizes Herring nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed May 17, 2026.
Related Calculators
Chicken Breast
165 cal · 31g protein per 100g
Salmon
208 cal · 20g protein per 100g
Tuna (Canned in Water)
116 cal · 25.5g protein per 100g
Eggs (Whole)
155 cal · 13g protein per 100g
Beef (Lean Ground)
215 cal · 26g protein per 100g
Pork Tenderloin
143 cal · 26g protein per 100g
Tofu (Firm)
76 cal · 8g protein per 100g
Turkey Breast
135 cal · 30g protein per 100g