Group · Fish
Smoked herring
The smoked herring is a speciality made from an oily fish of cold seas, the herring, which is salted and then smoked. Depending on the process, there are red herring (cold-smoked), bloaters and kippers, which are split open and smoked. Its amber, firm and tasty flesh holds an important place in Nordic and Breton culinary traditions. With around 167 kcal per 100 g, it provides nearly 16.5 g of protein and 11 g of fat, including omega-3 fatty acids characteristic of oily fish. With no carbohydrate and plenty of flavour, it fits into a balanced diet as long as you take its salt content into account. It is a dense, tasty and nourishing food.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 167 kcal |
| Kilojoules | 697 kJ |
| Protein | 16,5 g |
| Carbohydrate | 0,5 g |
| Fat | 11 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- EPA2,98 g1192 %
- Vitamin B1211,8 µg472 %
- DHA1,11 g444 %
- Vitamin D22 µg440 %
- Total omega-34,21 g168 %
- Selenium28 µg51 %
- Iodine40 µg27 %
- Vitamin B60,37 mg26 %
See the other 13 nutrients
- Phosphorus155 mg22 %
- Vitamin B33,45 mg22 %
- Vitamin B20,23 mg16 %
- Potassium226 mg11 %
- Magnesium34,8 mg9 %
- Vitamin B50,55 mg9 %
- Calcium62,4 mg8 %
- Iron1 mg7 %
- Zinc0,6 mg6 %
- Omega-3 ALA0,12 g6 %
- Vitamin B912 µg6 %
- Vitamin A12 µg2 %
- Omega-6 LA0,15 g2 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The smoked herring suits many recipes. You can enjoy it as fillets on rye bread, in a warm salad with potatoes, onions and a drizzle of oil, or marinated in oil with aromatics. A sensible portion is around 80 to 100 g, enough to enjoy its protein and healthy fats without too many calories.
In terms of nutrition facts, smoked herring stands out for its complete protein and its omega-3 fatty acids, which are valuable in a varied diet. It also supplies vitamin D, B vitamins (notably B12) and minerals such as phosphorus and selenium. Its glycaemic index is zero because it contains no carbohydrate, which makes it a food compatible with many eating styles.
- Cooking and preparation: already smoked, it can be eaten as it is or lightly warmed. Choose gentle cooking if you reheat it, to preserve texture and nutrients.
- Pairings: steamed potatoes, beetroot, light cream, fresh herbs, lemon to soften the saltiness.
- Desalting: if the herring seems too salty, soak it for a few hours in milk or water before eating.
For active people, smoked herring is a convenient source of good-quality protein, useful for muscle recovery after a session. Combined with starchy foods and vegetables, it makes a complete and filling meal. You can also vary your intake by exploring other oily fish such as mackerel or salmon, or discover the variety of the fish family.
For weight control, bear in mind that smoked herring is an oily fish with a moderate calorie density and, above all, a salty one. Limit versions swimming in oil and count that oil in your energy intake. Moderate your quantities, watch any added sauces and choose light accompaniments. In the right amount, smoked herring remains a tasty ally of a balanced diet, providing protein and valuable fatty acids while adding variety to your table.