Nutrition facts · Fish and seafood
Calories in Herring (cooked)
Cooked herring has 203 calories per 100 g, and a 3 oz (85 g) portion has 173 calories. It has no carbs, so its calories come from fat and protein, with fat contributing slightly more than protein.
Calories come from: Carbs 0% · Fat 53% · Protein 47%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 203 kcal | 23 g | 0 g | 11.6 g |
| 3 oz | 85 g | 173 kcal | 19.6 g | 0 g | 9.9 g |
| 1 fillet | 143 g | 290 kcal | 32.9 g | 0 g | 16.6 g |
Full nutrition (Per 100 g)
| Calories | 203 kcal |
|---|---|
| Protein | 23 g |
| Carbohydrates | 0 g |
| of which sugars | 0 g |
| Fiber | 0 g |
| Fat | 11.6 g |
| of which saturated | 2.6 g |
| Sodium | 115 mg |
What changes the calories
- Raw herring weighs more than the same piece after cooking because it loses water, so calories per gram rise as it cooks.
- Frying or pan-searing in oil or butter adds the calories of the fat the fish absorbs, while grilling, baking or broiling adds little.
- Pickled herring in sweetened brine or cream sauce adds sugar or fat that plain cooked herring does not have.
- Herring is an oily fish, and its fat content naturally varies with season and where it was caught, so real-world calories can differ somewhat from the average.
Tips for logging it accurately
- Weigh the herring after cooking and log it as cooked, or weigh it raw and log it as raw, but don't mix the two.
- Log any oil, butter, sauce or marinade separately, since these can add noticeable calories to a small fillet.
- In BerryFit, snap a photo of your plate and then adjust the portion to your weighed amount for the most accurate entry.
Log Herring (cooked) in seconds
Snap a photo of your meal or search for Herring (cooked) in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a herring fillet?
One cooked herring fillet (143 g) has 290 calories, with 32.9 g protein and 16.6 g fat.
How much protein is in cooked herring?
Cooked herring has 23 g of protein per 100 g, and a 3 oz (85 g) serving has 19.6 g.
Does herring have any carbs?
No. Plain cooked herring has 0 g carbs, fiber and sugar, though pickled or sauced versions may contain added sugar.
Is herring higher in calories than salmon?
They are very close: cooked herring has 203 calories per 100 g and cooked salmon has 206. Cooked trout is a little lower at 190 calories per 100 g.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Fish, herring, Atlantic, cooked, dry heat, FDC ID 175117); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
