How Many Calories Are In Herring?

How Many Calories Are In Herring?
Nutrition Facts
Serving Size 4 oz.
Calories 179 (746kJ)
Amount Per Serving % Daily
Total Fat 10.2g 16%
Saturated Fat 2.3g 12%
Trans Fat 0g 0%
Cholesterol 68g 23%
Sodium 102mg 4%
Total Carbohydrate 0g 0%
Dietary Fiber 0g 0%
Sugars 0g
Protein 20.3g 0%
Calcium <1%
Potassium 369.5mg 0%


If you’re looking to increase your intake of essential fatty acids but aren’t a big fan of salmon, one other fish source that you may want to consider is herring.  Herring is also high in essential fats and is going to supply you with a good dose of protein as well.

Let’s take a look at all the nutritional benefits that herring has to offer.

Major Nutrients Found In Herring

Like other sources of fish, herring is going to be high in protein and also offer up a good source of essential fatty acids while being virtually carbohydrate free.  It’s recommended that you include fish that are rich in essential fats at least two times a week as part of your diet so herring will fit the bill quite nicely.

Herring is also a good source if vitamin D, so for those who do not get a lot of direct sunlight (which is where else you’d get vitamin D from), herring is the perfect alternative.


When selecting herring you want to purchase it from a source that has been known for it’s good fish quality.  Try and choose herring that’s been kept in ice at all times to ensure maximum freshness and then look for fillets that contain no strong smell.

If you like you can also purchased pickled herring, which is another way this fish is commonly eaten however be aware if you’re doing that that it will likely be higher in sodium content.

Eat It With:

When it comes to serving up your herring, serve this in any other way you’d serve other fish such as with rice, whole wheat pasta, a baked potato, or on the side of some steamed vegetables.

Burn Off Calories In Herring

To burn off the number of calories in a serving of herring you would have to do:

  • 30 minutes of kayaking
  • 28 minutes of basketball
  • 25 minutes of horseback riding