Calories in herring: 190 kcal per 100 g

What’s in a 140 g fillet

More than half of a fillet is water. The rest is 24.9 g protein and 18.5 g fat.

18.5 gFat

24.9 gProtein

95.2 gWater

1.4 gMinerals and the rest

18.5 gFat
24.9 gProtein
95.2 gWater
1.4 gMinerals and the rest

Above average for fish and seafood

Herring is 190 kcal per 100 g. The 170 fish and seafood in this database average 138.

Herring190

Fish and seafood average138

Low in sugar and salt

Low sugars and low salt by UK labelling rules, per 100 g.

Sugars, per fillet0 g

Salt, per fillet0.42 g

Vitamins and minerals in herring

Six of the 22 recorded reach the “high in” level. Vitamin B12 leads by a long way.

728 %

Vitamin B12

0.0182 mg in a 140 g fillet

11th of 143 fish and seafood

Vitamin B12 contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.

Vitamin D0.0266 mg532 %

Selenium0.049 mg89 %

Niacin (vitamin B3)10.4 mg65 %

Phosphorus322 mg46 %

Vitamin B60.62 mg44 %

A source of

Only a trace

Vitamin C

Show all 22 with amounts

Vitamin B120.0182 mg, 728 %

Vitamin D0.0266 mg, 532 %

Selenium0.049 mg, 89 %

Niacin (vitamin B3)10.4 mg, 65 %

Phosphorus322 mg, 46 %

Vitamin B60.62 mg, 44 %

Chloride238 mg, 30 %

Iodine0.0406 mg, 27 %

Riboflavin (vitamin B2)0.36 mg, 26 %

Potassium448 mg, 22 %

Biotin0.0098 mg, 20 %

Copper0.2 mg, 20 %

Pantothenic acid (vitamin B5)1.1 mg, 19 %

Zinc1.3 mg, 13 %

Iron1.7 mg, 12 %

Magnesium44.8 mg, 12 %

Calcium84 mg, 11 %

Vitamin E1.1 mg, 8.9 %

Vitamin A0.0616 mg, 7.7 %

Folate0.0126 mg, 6.3 %

Manganese0.06 mg, 2.8 %

Thiamin (vitamin B1)0.01 mg, 1.3 %

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, and only 0.9 % of the thiamin reference intake and 4.5 % of the folate reference intake per 100 g.

Vitamin C

Tracein herring

Find it inCherries, West Indian2150 % per 100 g

Thiamin (vitamin B1)

0.9%in herring, per 100 g

Find it inWheatgerm164 % per 100 g

Folate

4.5%in herring, per 100 g

Find it inLiver, chicken, fried675 % per 100 g

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Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Herring against other fish and seafood

Herring comes second for vitamin B12 here, just behind oysters (raw).

0.017mg

0.013mg

0.005mg

0.0049mg

0.0047mg

0.0034mg

Oysters, raw+0.004 mg

Herring, flesh only, rawthis page

Jackfish, raw−0.008 mg

Salmon, red, canned in brine, drained−0.0081 mg

Salmon, pink, canned in brine, drained−0.0083 mg

Crab, white meat, purchased cooked−0.0096 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 266 kcal. Per 100 g the figure is 190 kcal.

Is herring high in vitamin B12?

Yes. Herring, flesh only, raw has 0.013 mg vitamin B12 per 100 g, 520 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does herring have most of?

By share of the daily reference intake: vitamin B12 (0.013 mg, 520 %), vitamin D (0.019 mg, 380 %) and selenium (0.035 mg, 64 %) per 100 g.

Is herring a good source of protein?

Herring, flesh only, raw has 17.8 g protein per 100 g, 37 % of the energy, which meets the UK threshold for “high protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-175, Herring, flesh only, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Fish and Fish Products Supplement, 1993; fatty acids as Fatty Acid Supplement, 1998 (16-309). Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Edible proportion: 50 % of the weight as bought is eaten. 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. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.