Herring calories
Herring lands at 210 kcal per 100 g. Most of that is protein (23.8 g) and fat, with almost no carbs. A usual 40 g serving is about 84 kcal.
A serving covers about 4% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 76 to 92 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (40 g) |
|---|---|---|
| kcal | 210 | 84 |
| Protein, g | 23.8 | 9.5 |
| Fat, g | 12.0 | 4.8 |
| Carbs, g | 0.0 | 0.0 |
| Fiber, g | 0.0 | 0.0 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 20 g | 42 kcal | 38-46 | 1,300 |
| 1 · 40 g | 84 kcal | 76-92 | 2,600 |
| 1½ · 60 g | 126 kcal | 113-139 | 3,900 |
| 2 · 80 g | 168 kcal | 151-185 | 5,200 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 2,600 steps, or 20 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Cooking method matters more than the cut you see. Frying in oil or a creamy sauce can add 100 kcal or more, so mention it in the description.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Tuna | 131 | 111 kcal / 85 g | 28.7 g |
| Pink salmon | 153 | 190 kcal / 124 g | 24.6 g |
| Trout | 168 | 143 kcal / 85 g | 23.8 g |
| Mussels | 172 | 146 kcal / 85 g | 23.8 g |
| Salmon | 206 | 367 kcal / 178 g | 22.1 g |
| Sardines | 208 | 191 kcal / 92 g | 24.6 g |
| Herring | 210 | 84 kcal / 40 g | 23.8 g |
| Mackerel | 262 | 231 kcal / 88 g | 23.9 g |
| Red caviar | 264 | 42 kcal / 16 g | 24.6 g |
Lightest in this group per 100 g: Tuna.
Where the numbers come from
Values from USDA FoodData Central, a public domain (CC0) database by the US Department of Agriculture: FDC 175117, FDC 173668 (Fish, herring, Atlantic, cooked, dry heat).
The ±10% range covers natural variation between samples: size, variety, ripeness or fat content, and how it was prepared.
Questions
How many calories in herring?
Herring has about 210 kcal per 100 g. A typical 40 g serving is about 84 kcal, and realistically anywhere from 76 to 92 kcal depending on the recipe and portion.
How much protein is in herring?
23.8 g of protein per 100 g, or about 9.5 g in a 40 g serving.
Your plate isn't a lab sample
Snap your own herring and Kalorea estimates what's actually on your plate, with a range and macros.