How Many Calories in Herring? Nutrition Facts & Macros
A serving of pickled herring (100 g) has 262 calories
Protein 14.2g · Carbs 9.6g · Fat 18g
Pickled herring is a traditional Nordic staple — a rich, flavourful fish that has been a cornerstone of Scandinavian, Dutch, and Eastern European cuisine for centuries. Per 100 g, pickled herring delivers 262 calories with 14.19 g of protein and 18.0 g of fat, including generous amounts of omega-3 fatty acids. Unlike fresh herring, the pickled version contains 9.64 g of carbohydrates from the vinegar-sugar brine, along with a notably high sodium content (870 mg per 100 g). Whether served on rye bread, at a Swedish midsummer table, or as Dutch Hollandse Nieuwe, pickled herring is both a delicacy and a nutrient-dense food. Pickled herring is about 55% water by weight.
1096 kJ · per 100g · Water: 55.22 g
Calorie Calculator: Herring (Pickled)
100 g Herring (Pickled) contains 262 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 piece (15g) | 39 kcal | 2.1g | 1.4g | 2.7g |
| 1 serving (100g) | 262 kcal | 14.2g | 9.6g | 18g |
| 1 cup (140g) | 367 kcal | 19.9g | 13.5g | 25.2g |
| 100 grams | 262 kcal | 14.2g | 9.6g | 18g |
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Herring (Pickled) — Nutrition Facts
| Herring (Pickled) | per 100g |
|---|---|
| Calories | 262 kcal |
| Protein | 14.19 g |
| Fat | 18 g |
| Carbs | 9.64 g |
| Fiber | 0 g |
| Sugar | 7 g |
| Sodium | 870 mg |
| Potassium | 69 mg |
| Magnesium | 8 mg |
| Phosphorus | 89 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0 mg |
| Folate | 0 mcg |
| Manganese | 0 mg |
| Water | 55.22 g |
Source: USDA FoodData Central (FDC ID: 175118) · Data verified April 2026
Variations
Herring, pickled
262 calories per 100g. The base variety — 14.19g protein, 18.0g fat, 9.64g carbs from brine. Traditional preparation with vinegar-sugar brine. High sodium (870 mg). Rich in omega-3 fatty acids. About 55% water content.
Herring, raw (Atlantic)
158 calories per 100g. Higher protein (~18g) and lower fat (~9g) than pickled, with 0g carbs. No added sodium from brine. About 72% water. The leanest herring option, ideal for grilling or baking.
Herring, kippered (smoked)
217 calories per 100g. Smoked and dried, resulting in concentrated protein (~24g) and fat (~12g) with 0g carbs. Moderate sodium (~918mg) from the smoking process. About 60% water. A British and Scandinavian breakfast staple.
Herring, cooked (dry heat)
203 calories per 100g. Cooked without added oil, yielding ~23g protein and ~12g fat with 0g carbs. Lower sodium (~115mg) than pickled. About 62% water. A healthy preparation that preserves the omega-3 content without the added sodium and sugar of pickling.
Dietary Perspectives
For Weight Loss
Pickled herring has 262 kcal per 100 g, which is moderately calorie-dense due to the fat content (18 g) and carbs from the brine (9.64 g). For weight loss, fresh or cooked herring (158-203 kcal per 100 g) is a better choice — higher protein, fewer calories, and no added sugar. If you enjoy pickled herring, keep portions small (1-2 pieces, ~15-30 g each). The omega-3 fatty acids support healthy metabolism and reduce inflammation, which can aid fat loss. Watch the sodium (870 mg per 100 g) if you retain water.
For Keto
Pickled herring is not ideal for strict keto — 9.64 g carbs per 100 g from the sugar in the brine would use nearly half of a typical 20 g daily carb limit. A small piece (15 g, ~1.4 g carbs) is fine as a side, but avoid eating large amounts. For keto, choose fresh, smoked (kippered), or cooked herring instead — all have 0 g carbs with high protein and fat, making them excellent keto foods. Herring in any form is rich in omega-3 fatty acids, which support anti-inflammatory benefits that complement a ketogenic diet.
Frequently Asked Questions
How many calories are in pickled herring?
A 100 g serving of pickled herring contains 262 calories (1096 kJ). Most calories come from fat (18.0 g per 100 g) and protein (14.19 g), with 9.64 g of carbohydrates from the pickling brine. A small pickled piece (~15 g) has about 39 calories. Pickled herring is more calorie-dense than fresh herring (158 kcal) due to the oil and sugar in the brine.
How much protein is in herring?
Pickled herring contains 14.19 g of protein per 100 g — moderate compared to other fish. Fresh raw herring has more protein (~18 g per 100 g) since pickling dilutes the protein content. Still, one 100 g serving delivers a solid 14 g of complete protein with all essential amino acids, plus omega-3 fatty acids that most protein sources lack.
Herring vs salmon — what is the nutritional difference?
Per 100 g: pickled herring has 262 kcal with 14.19 g protein, 18.0 g fat, and 9.64 g carbs, while raw salmon has 142 kcal with 19.84 g protein, 6.34 g fat, and 0 g carbs. Salmon is leaner and higher in protein per calorie. Both are excellent sources of omega-3 fatty acids. Pickled herring has significantly more sodium (870 mg vs ~59 mg) and carbs from the brine. For pure protein, salmon wins; for omega-3 density, herring is comparable.
Is pickled herring healthy?
Pickled herring is nutritious — rich in omega-3 fatty acids, vitamin D, and selenium. However, it is high in sodium (870 mg per 100 g, ~36% of the daily limit) from the pickling process, so portion control matters if you watch your salt intake. The omega-3 content supports heart health and reduces inflammation. Herring is also low in mercury compared to larger fish like tuna or swordfish.
How much sodium is in pickled herring?
Pickled herring contains 870 mg of sodium per 100 g — about 36% of the recommended daily limit of 2400 mg. This is significantly higher than fresh herring (~90 mg) because the pickling brine is salt-based. A single small piece (15 g) has about 131 mg of sodium. If you are on a low-sodium diet, consider fresh or cooked herring instead.
Is herring good for keto?
Fresh or cooked herring is excellent for keto — 0 g carbs with high protein and fat. Pickled herring is less ideal for strict keto due to 9.64 g carbs per 100 g from the sugar in the brine. A small piece (15 g) has only ~1.4 g carbs, which is manageable, but eating 100 g would use a significant portion of a typical 20-25 g daily carb limit. For keto, choose raw, smoked, or cooked herring over pickled.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Herring (Pickled) | 262 | 14.19g | 9.64g | 18g |
| Salmon (Wild Atlantic) | 142 | 19.84g | 0g | 6.34g |
| Sardines (Canned in Oil) | 208 | 24.62g | 0g | 11.45g |
| Tuna (Canned in Water) | 116 | 25.51g | 0g | 0.82g |
| Cod (Atlantic) | 82 | 17.81g | 0g | 0.67g |
per 100g
Per 100 g, pickled herring has 262 kcal with 14.19 g protein, 18.0 g fat, and 9.64 g carbs — more calorie-dense than salmon (142 kcal) or sardines (208 kcal), and uniquely contains carbs from the pickling brine. A traditional Nordic fish rich in omega-3s but notably high in sodium (870 mg).
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