How Much Herring for 20g of Protein?
You need about 100 g of herring (3.5 oz), about 1 fillet of herring, to get 20 g of protein.
That amount has 244 calories, 14 g of fat and 7.8 g of carbohydrates. Herring gets 33% of its calories from protein, at 20 g of protein per 100 g.
Herring Calorie Calculator
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How much herring for other protein targets
| Target | Weight | About | Calories |
|---|---|---|---|
| 20 g protein | 100 g | 1 fillet of herring | 244 |
| 30 g protein | 149 g | 1 1/2 fillets of herring | 366 |
| 40 g protein | 199 g | 2 fillets of herring | 488 |
Herring calories by serving size
Common amounts of herring with calories and macros. Tap a row for its full nutrition page.
| Serving | Weight | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| 50g | 50 g | 123 | 10 g | 7.2 g | 3.9 g |
| 1/2 cup | 68 g | 165 | 14 g | 9.7 g | 5.3 g |
| 1 fillet | 90 g | 221 | 18 g | 13 g | 7 g |
| 100g | 100 g | 245 | 20 g | 14 g | 7.8 g |
| 4 oz | 113 g | 278 | 23 g | 16 g | 8.8 g |
| 1 cup | 135 g | 331 | 27 g | 19 g | 11 g |
| 2 fillets | 180 g | 441 | 36 g | 26 g | 14 g |
| 200g | 200 g | 490 | 40 g | 29 g | 16 g |
| 1 whole fish | 270 g | 662 | 54 g | 39 g | 21 g |
| 2 whole fishes | 540 g | 1323 | 109 g | 77 g | 42 g |
Herring vs similar foods
Calories per 100 g compared with other fish and seafood.
Herring: common questions
How much herring has 20g of protein?
About 100 g of herring (about 1 fillet of herring) has 20 g of protein.
How many calories are in 20g of protein from herring?
Getting 20 g of protein from herring comes with 244 calories.
How much protein is in 100 g of herring?
100 g of herring has 20 g of protein.
More about herring
Calories by amount
Amount for a target
Weights and conversions
Source: USDA FoodData Central, FNDDS 2021-2023. FDC ID 2706261. Original description: Fish, herring. Portion weights are USDA household measures.