Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| Piece, 30 g | 65 | 5.1 | 5.0 | 0.0 |
| 100 g | 217 | 17.0 | 16.5 | 0.0 |
| Serving with potatoes, 80 g | 174 | 13.6 | 13.2 | 0.0 |
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FoodMate Score of the food
This is a score for the food on its own, by its composition per 100 g, using the same formula the app applies to a meal. On a plate with other foods the result will differ: buckwheat with vegetables scores higher than buckwheat alone.
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Salted fillet | 174 kcal |
| Fillet in oil (jarred) | 208 kcal |
| Fresh Atlantic | 126 kcal |
| Herring under a fur coat salad | 154 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Vitamin D | 12.8 mcg | 85% |
| Vitamin B12 | 8.8 mcg | 293% |
| Omega-3 | 1.4 g | 127% |
| Selenium | 29.6 mcg | 42% |
How many calories are in herring
Salted herring has about 217 kcal per 100 g: 17 g of protein and 16.5 g of fat, no carbs. The fat depends on the season and type: Pacific and fatty Atlantic herring can reach 250-260 kcal, lean herring 150-180. A 30 g fillet piece is 65 kcal, an 80 g serving with potatoes 174 kcal. Salted herring is higher than fresh because it loses water in the brine.
Herring in oil and in jars
Herring fillet in oil from plastic jars is about 260 kcal per 100 g: the fish soaks up oil and some stays on the pieces. For something lighter, choose fillet in its own brine or a whole salted fish and fillet it yourself. Count herring in mustard or wine sauce like herring in oil: the sauce base is oil too.
Herring under a fur coat, with potatoes and on bread
Herring under a fur coat salad is about 193 kcal per 100 g, and most of it comes from mayonnaise, not fish. The classic with boiled potatoes, 80 g of herring, 200 g of potatoes and a spoon of oil with onion, is about 500 kcal. A herring sandwich on rye bread is about 120-150 kcal, with butter 40 more.
What herring is good for
Herring is one of the most affordable fatty fish: an 80 g serving gives almost a day of vitamin D, several days of B12 and more than a day of omega-3. The downside is salt: salted herring is 5-10% salt, so with high blood pressure keep portions small or soak the fish in milk or water.
How to count your serving
Weigh the boneless fillet and multiply by 2.17, or by 2.6 for herring in oil. If the herring is in a salad or with potatoes, take a photo in MyFoodMate AI and the app counts the calories of the whole dish.