How Many Calories Does Pickled Herring Have?

December 14, 2025 •

4 min read

According to the USDA, a 100-gram serving of Atlantic pickled herring contains approximately 262 calories, but this can vary depending on the preparation and portion size. This nutrient-dense food is a staple in many cuisines, celebrated not just for its unique tangy flavor but also for its rich content of omega-3 fatty acids and protein.

Quick Summary

The calorie count of pickled herring varies by serving size and preparation, with a standard 100g portion containing around 262 calories. The total calorie count is influenced by added ingredients in the brine, but the fish remains a potent source of omega-3s and other key nutrients.

Key Points

Variable Calories: The calorie count for pickled herring changes with serving size, ranging from ~74 kcal per ounce to ~367 kcal per cup.
Rich in Omega-3s: Despite the pickling process, pickled herring is an excellent source of heart-healthy omega-3 fatty acids.
Higher in Sodium: The brining process results in a high sodium content, which should be considered for dietary management.
Sugar Content Varies: The final calorie and carbohydrate count depends on whether the pickling brine includes added sugar.
Balance is Key: Enjoying pickled herring in smaller, controlled portions helps manage calorie and sodium intake effectively.
Nutrient-Dense: It provides valuable protein, Vitamin B12, and Vitamin D, among other nutrients.
Differs from Fresh Herring: Fresh, unpickled herring generally has a lower calorie and sodium count than the pickled version.

Calorie Breakdown of Pickled Herring

The calorie content of pickled herring is not a single fixed number; it varies based on serving size and the specific ingredients used in the pickling brine. While herring itself is a healthy, moderately low-calorie fatty fish, the preservation process can introduce additional calories, primarily from sugar and fat in the pickling mixture.

Calories by Serving Size

To provide a clear understanding, here's a breakdown of the calorie count based on common serving sizes, referencing data from nutrition databases and health resources:

Per 100 grams: A 100g (3.5 oz) portion of Atlantic pickled herring contains approximately 262 calories. This is a good baseline for comparison.
Per 1 ounce (boneless): For a smaller, more precise measurement, one boneless ounce contains about 74 calories.
Per 1 cup: A larger serving, such as a full cup, can be significantly higher due to the weight and liquid, coming in at approximately 367 calories.
Per 1/4 cup: A typical appetizer-sized serving of a quarter-cup contains roughly 92 calories.

Nutritional Composition of Pickled Herring

Beyond just calories, pickled herring offers a profile of macronutrients and vitamins that are important for health. A 100-gram serving typically contains:

Protein: Approximately 14 grams of high-quality protein.
Fat: Around 18 grams of total fat, which includes heart-healthy omega-3 fatty acids like EPA and DHA.
Carbohydrates: Roughly 9.6 grams of carbohydrates, mostly from added sugar in the brine.
Sodium: A significant amount, with about 870 mg per 100g due to the salting process.
Vitamins and Minerals: Rich in Vitamin B12, Vitamin D, and Selenium, which support various bodily functions.

Pickled vs. Fresh vs. Smoked: A Calorie Comparison

The calorie count and nutritional profile of herring can shift dramatically based on how it is prepared. Here's a comparison to help you understand the differences:


Preparation Method	Calories (per 100g)	Primary Flavor	Health Considerations
Pickled Herring	~262 kcal	Tangy, savory, slightly sweet	Higher in sodium and sugar due to pickling brine. Excellent source of Omega-3s.
Fresh Herring (Baked/Grilled)	~173 kcal	Rich, oily, mild fish flavor	Lower in sodium and carbohydrates. Higher in protein.
Smoked Herring	~200 kcal	Smoky, salty, rich	Moderately lower in calories than pickled. Very high in sodium.

This comparison highlights that while all forms of herring offer nutritional benefits, pickled herring has a higher calorie and sodium count because of its preservation method. Fresh herring is the leanest option, while smoked herring is typically somewhere in between regarding calories, but very high in sodium.

Impact of Pickling Ingredients on Calories

The pickling process involves a brine, which is a key variable in the final calorie count. Traditional brines typically use salt, vinegar, water, and spices. However, many commercial and home recipes also add sugar to balance the sourness of the vinegar. The inclusion of ingredients like mustard sauce, onions, or sour cream in some preparations will also increase the calorie density and overall nutritional values.

Factors Influencing the Calorie Count

Sugar Content: Sweetened pickled herring contains more carbohydrates and therefore more calories than unsweetened versions.
Oil vs. Brine: Pickled herring stored in oil will be higher in fat and calories compared to those kept in a vinegar-based brine.
Additives: Any extra ingredients, such as a creamy dill sauce, can significantly increase the total calories and fat content.

A Place for Pickled Herring in Your Diet

For those watching their caloric intake, pickled herring can still be enjoyed in moderation. A standard 1-ounce serving (around 74 calories) is a great way to add flavor and nutrients without overdoing it. Given its high omega-3 content, it can be a part of a heart-healthy diet. A good strategy is to balance the higher sodium and sugar by pairing it with fresh vegetables or whole-grain crackers rather than eating it in large quantities.

Portion Control: Stick to smaller servings to manage calories and sodium. Use it as a garnish or a small appetizer.
Balance with Fresh Food: Serve pickled herring alongside crisp, fresh vegetables like cucumbers or red onion to add fiber and cut the richness.
Check Labels: If buying commercially prepared pickled herring, always check the nutrition label for added sugars and fat content, as these can vary widely between brands.

For more in-depth nutritional guidance on herring and other foods, consult authoritative sources like WebMD, which provides breakdowns of different herring preparations.

Conclusion

In summary, pickled herring offers a calorie profile that is higher than its fresh counterpart but is packed with beneficial omega-3 fatty acids, protein, and essential vitamins. While the added sugar and sodium from the pickling process are notable, mindful portion control and preparation can make it a nutritious addition to a balanced diet. Whether you're enjoying it as a snack or a component of a larger meal, understanding the calorie context is key to integrating this flavorful fish into your eating plan effectively.

Frequently Asked Questions

Yes, pickled herring can be a healthy part of a balanced diet. It is an excellent source of omega-3 fatty acids, high-quality protein, and vitamins like B12 and D. However, due to its high sodium and potential sugar content from the pickling process, it should be consumed in moderation.

Pickled herring generally has a higher calorie and sodium count than fresh herring. For instance, a 100g serving of pickled herring contains around 262 calories, whereas a 3-ounce (85g) portion of cooked fresh herring has only about 173 calories.

Many commercial and homemade pickled herring recipes do contain sugar to balance the sourness of the vinegar. This added sugar contributes to the total carbohydrate and calorie count, so it is important to check nutrition labels if you are monitoring sugar intake.

While pickled herring is nutrient-dense and high in protein, which can promote feelings of fullness, its higher sodium and fat content require careful portion control for weight loss. Enjoying it in moderation as part of a varied diet is a sensible approach.

Pickled herring is high in sodium due to the salting and brining process. A 100-gram serving can contain over 800mg of sodium, so individuals on a low-sodium diet should consume it sparingly.

The calories in pickled herring come mainly from its fat content and, depending on the recipe, added sugar. The fish itself is an oily fish, but the pickling brine can add a significant amount of extra carbohydrates.

To reduce calories, consider options pickled in vinegar and spices without added sugar or oil. Choosing smaller portion sizes is the most effective way to manage your calorie intake. You can also rinse the herring lightly before eating to reduce some surface sodium.