Calories in Herring: Nutrition Facts & Serving Sizes
Per 1 fillet (184g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Herring is a fatty fish delivering 158 calories per 100g, with a 3-ounce serving coming in at 134 calories, 15.3g of protein, and 7.7g of fat with zero carbs. It is one of the most nutrient-dense and affordable fish you can eat, often overlooked in favor of salmon or tuna. The fat in herring is primarily unsaturated, rich in omega-3 fatty acids that support heart health and reduce inflammation. Herring is one of the top food sources of vitamin B12 at 13.7mcg per 100g, far exceeding the daily recommended intake. It also provides 4.2mcg of vitamin D per 100g and a strong 36.5mcg of selenium, making it a standout micronutrient powerhouse among commonly available fish.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 oz, boneless (28g) | 44.9 | 5.1g | 0g | 2.6g | 0g |
| 3 oz (85g) | 134.3 | 15.3g | 0g | 7.7g | 0g |
| 1 fillet (184g) | 290.7 | 33.1g | 0g | 16.6g | 0g |
| 100g | 158 | 18g | 0g | 9g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 158 | 8% |
| Protein | 18g | 36% |
| Total Fat | 9g | 12% |
| Saturated Fat | 2g | 10% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 90mg | 4% |
| Cholesterol | 60mg | 20% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2g | 1% |
| Cholesterol | 60mg | 20% |
| Calcium | 57mg | 4% |
| Iron | 1.1mg | 6% |
| Potassium | 327mg | 7% |
| Vitamin A | 28mcg | 3% |
| Vitamin C | 0.7mg | 1% |
| Vitamin D | 4.2mcg | 21% |
| Vitamin B6 | 0.3mg | 18% |
| Vitamin B12 | 13.7mcg | 571% |
| Magnesium | 32mg | 8% |
| Phosphorus | 236mg | 19% |
| Zinc | 1mg | 9% |
| Selenium | 36.5mcg | 66% |
| Folate | 10mcg | 3% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 3.2mg | 20% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Herring
Herring is one of the most nutritionally complete fish you can put in your diet, and it tends to be far cheaper than salmon while delivering a comparable nutrient profile. For anyone focused on building muscle or leaning out, the zero-carb protein profile is highly practical, delivering 18g of protein per 100g with no carb cost.
The vitamin B12 content is exceptional at 13.7mcg per 100g. B12 is critical for red blood cell production, nerve function, and energy metabolism. Most people who eat primarily chicken and beef still fall short on B12 compared to what a regular serving of herring can provide.
Herring is also one of the few reliable food sources of vitamin D at 4.2mcg per 100g. Vitamin D is linked to hormone regulation, immune function, and bone density. Most people in northern climates are deficient, and adding herring to the weekly rotation is one of the easiest dietary fixes.
Selenium comes in at 36.5mcg per 100g, contributing to thyroid hormone regulation and acting as a key antioxidant. The omega-3 fatty acids in herring help reduce systemic inflammation, which directly supports faster recovery from training and better cardiovascular health over the long term.
Dietary Considerations
Herring is naturally gluten-free, making it suitable for those with celiac disease or gluten intolerance. It is a high-protein, zero-carb food that fits perfectly into ketogenic, carnivore, and low-carb diets. It is not vegan or vegetarian. A 3-ounce serving contains 60mg of cholesterol, which is moderate and well within healthy dietary guidelines for most people. Herring is paleo-friendly and whole30-compliant. It is an excellent lean protein option for weight loss, given its high protein content and satiating fat profile, all at a relatively low calorie count. Those watching sodium should note 90mg per 100g in fresh herring, though pickled or canned versions will be significantly higher.
Daily Intake (100g)
100g of herring provides 8% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in herring?
Herring contains 158 calories per 100g. A 3-ounce (85g) serving has about 134 calories, and a full fillet (184g) has around 291 calories.
Is herring good for weight loss?
Yes. Herring is an excellent choice for weight loss. It provides 15.3g of protein per 3-ounce serving with zero carbs and only 134 calories. The high protein content promotes satiety and helps preserve muscle mass during a caloric deficit.
How much protein in herring?
Herring contains 18g of protein per 100g. A standard 3-ounce (85g) serving delivers 15.3g of protein, and a full fillet (184g) provides 33.1g of protein.
Is herring high in omega-3?
Yes. Herring is one of the richest dietary sources of omega-3 fatty acids. Its fat profile includes 2.1g of polyunsaturated fat per 100g, with a significant portion coming from EPA and DHA, the most bioavailable forms of omega-3.
How does herring compare to salmon in nutrition?
Herring has fewer calories (158 vs 208 per 100g) and slightly less fat than salmon, but delivers comparable protein levels and often exceeds salmon in vitamin B12 and vitamin D content. It is also typically much more affordable.
Is herring keto-friendly?
Yes. Herring contains zero carbohydrates, making it one of the most keto-friendly fish options available. The moderate fat content and high protein make it a solid fit for ketogenic macros.
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