840 %
Vitamin B12 contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.
How many calories are in grilled herring?
253kcal
in a 140 g fillet
181 kcal per 100 g.
Source: UK CoFID 2021, record 16-176. Checked 5 October 2026.
15.7 gFat
28.1 gProtein
0 gFibre
840 %Daily vitamin B12
What’s in a 140 g fillet
More than half of a fillet is water, which is why the calories stay low. What is left is mostly protein.
- 15.7 gFat
- 28.1 gProtein
- 89.5 gWater
- 6.7 gMinerals and the rest
Above average for fish and seafood
Herring is 181 kcal per 100 g. The 170 fish and seafood in this database average 138.
Herring181
Fish and seafood average138
Low in sugar
0 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per fillet0 g
Salt, per fillet0.56 g
Vitamins and minerals in herring
Five of the 21 reach the “high in” level, led by vitamin B12.
A source of
Only a trace
- Vitamin C
- Thiamin
Show all 21 with amounts
Vitamin B120.021 mg, 840 %
Vitamin D0.0225 mg, 451 %
Selenium0.0644 mg, 117 %
Niacin (vitamin B3)10.9 mg, 68 %
Phosphorus434 mg, 62 %
Chloride308 mg, 39 %
Iodine0.0532 mg, 35 %
Vitamin B60.49 mg, 35 %
Potassium602 mg, 30 %
Riboflavin (vitamin B2)0.38 mg, 27 %
Copper0.27 mg, 27 %
Biotin0.0098 mg, 20 %
Pantothenic acid (vitamin B5)1.1 mg, 18 %
Zinc1.7 mg, 17 %
Iron2.2 mg, 16 %
Magnesium58.8 mg, 16 %
Calcium111 mg, 14 %
Vitamin E0.9 mg, 7.5 %
Folate0.014 mg, 7 %
Vitamin A0.0476 mg, 6 %
Manganese0.07 mg, 3.5 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What herring doesn’t give you. And where to find it.
No recorded vitamin C or thiamin, and only 4.3 % of the vitamin A reference intake per 100 g.
Vitamin C
Tracein herring
Find it inCherries, West Indian2150 % per 100 g
Thiamin (vitamin B1)
Tracein herring
Find it inWheatgerm164 % per 100 g
Vitamin A
4.3%in herring, per 100 g
Find it inLiver, calf, fried3152 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Herring against other fish and seafood
Per 100 g, herring has the most vitamin B12 of the 6 here, ahead of prawns (standard, dried).
0.015mg
0.0127mg
0.011mg
0.005mg
0.0047mg
0.0042mg
Herring, flesh only, grilledthis page
Prawns, standard, dried−0.0023 mg
Anchovies, canned in oil, drained−0.004 mg
Jackfish, raw−0.01 mg
Salmon, pink, canned in brine, drained−0.0103 mg
Salmon, smoked (hot-smoked)−0.0108 mg
All values per 100 g, from the same dataset. Differences are against herring.
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Questions about herring
The questions people ask about herring, answered from the dataset.
How many calories are in a portion of herring?
A typical portion (140 g, one fillet) gives 253 kcal. Per 100 g the figure is 181 kcal.
Is herring high in vitamin B12?
Yes. Herring, flesh only, grilled has 0.015 mg vitamin B12 per 100 g, 600 % of the NRV, above the 30 % threshold for a “high in” claim.
Does grilling change the potassium in herring?
Yes. Per 100 g, potassium goes from 320 mg raw to 430 mg grilled. Part of that is the vitamin or mineral itself changing, part is the change in water content.
Which vitamins and minerals does herring have most of?
By share of the daily reference intake: vitamin B12 (0.015 mg, 600 %), vitamin D (0.0161 mg, 322 %) and selenium (0.046 mg, 84 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-176, Herring, flesh only, grilled, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2013. Fish and Fish Products Supplement, 1993. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 170 fish and seafood kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Atlantic Herring Fish). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More fish and seafood
From the same group, with calories per 100 g, and the foods with the most vitamin B12.
More fish and seafood
- Redfish, raw98 kcal
- Shrimps, boiled117 kcal
- White fish, dried, salted148 kcal
- Cod, steamed98 kcal
- Flounder, raw82 kcal
- Hoki, grilled121 kcal
- All 170 fish and seafood
Most vitamin B12
- Cockles, boiled0.047 mg
- Winkles, boiled0.036 mg
- Crab, brown meat, purchased cooked0.0224 mg
- Liver, ox, raw0.11 mg
- Liver, ox, stewed0.11 mg
- Liver, lamb, fried0.083 mg
- Vitamin B12 guide