Herring is moderately fatty that offers 18g of protein per 100g for 158 calories. Worth knowing the per-portion macros if you're tracking carefully. Lean enough to fit most macro targets without much accounting.
Calories scale with portion. Here's how a typical herring serving translates in your tracker:
Protein-dense — 11.4 g of protein per 100 kcal makes herring an efficient choice for hitting a protein target while managing calories.
How herring stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at herring and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreHerring has approximately 158 calories per 100g. A typical serving — 3 oz (85g) — comes in at 134 calories.
18g of protein per 100g. That puts herring at roughly 11.4g of protein per 100 calories — a useful lens when comparing to other protein sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Herring sits in a moderate calorie range. It can fit any goal — weight loss, maintenance, or muscle gain — when portioned to your daily target.