Herring
Herring, cooked
Categories
| Macros | per 100 g |
|---|---|
| Calories | 201 kcal |
| Protein | 21.6 g |
| Fat | 11.6 g |
| Carbs | 0.0 g |
Cooked herring is a small, oily saltwater fish widely eaten across Northern and Western Europe, Scandinavia, and the North Atlantic region, typically served grilled, baked, or smoked alongside potatoes, rye bread, or pickled vegetables. Per 100 g, it provides 201 kcal, 21.6 g of protein, and 11.6 g of fat, with zero carbohydrates or sugars, making it a high-protein, carb-free option. It is a notable source of potassium (425 mg per 100 g), phosphorus (303 mg per 100 g), and vitamin B12 (13.14 mcg per 100 g), along with 83.3 mg of choline. No glycemic index applies given the absence of carbohydrates. Cooked herring fits pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean, and low-FODMAP dietary patterns.
How many calories in cooked herring?
Cooked herring contains 201 kcal per 100 g, coming almost entirely from protein (21.6 g) and fat (11.6 g) with no carbohydrates. A typical fillet of around 140 g would provide roughly 280 kcal.
How much vitamin B12 is in cooked herring?
Cooked herring contains 13.14 mcg of vitamin B12 per 100 g, which is exceptionally high for a whole food. The adult daily reference intake for vitamin B12 is around 2.4 mcg, so a standard serving covers that many times over.
Is cooked herring keto-friendly?
Yes, cooked herring is well suited to a ketogenic diet. It contains 0 g of carbohydrates per 100 g, with its calories coming entirely from protein and fat, making it a straightforward fit for strict carb limits.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 201 kcal |
| Protein | 21.6 g |
| Fat | 11.6 g |
| Carbs | 0 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 2.6 g |
| Monounsaturated | 5.5 g |
| Polyunsaturated | 2.3 g |
| Trans | 0 g |
| Omega-3 | 2.3 g |
| Omega-6 | 0.23 g |
| Cholesterol | 77.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 76.5 mg |
| Iron | 1.4 mg |
| Magnesium | 41.0 mg |
| Phosphorus | 303 mg |
| Potassium | 425 mg |
| Sodium | 115 mg |
| Zinc | 1.2 mg |
| Copper | 0.14 mg |
| Manganese | 0.045 mg |
| Selenium | 46.0 mcg |
| Iodine | 38.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 34.0 mcg |
| Retinol | 35.0 mcg |
| Vitamin C | 0.70 mg |
| Vitamin D | 10.8 mcg |
| Vitamin E | 1.4 mg |
| Vitamin K | 0.10 mcg |
| Thiamin (B1) | 0.11 mg |
| Riboflavin (B2) | 0.27 mg |
| Niacin (B3) | 4.0 mg |
| Pantothenic acid (B5) | 0.76 mg |
| Vitamin B6 | 0.35 mg |
| Folate (B9) | 10.0 mcg |
| Vitamin B12 | 13.1 mcg |
| Choline | 83.3 mg |
