Kipper Smoked Golden Herring
Quick answer
A medium portion of Kipper Smoked Golden Herring (100 g) contains 215 kcal, with 0 g of net carbohydrates and 24 g of protein.
- Carbs0 g0%
- Protein24 g45.1%
- Fat13 g54.9%
- Fibre0 g
Percentages of total energy (calories)
The time-honoured British seafood breakfast: whole Atlantic herring split along the back, salted and slowly smoked over natural oak chips to give its coppery-gold colour and iconic smoky aroma. Kippers are among the most nutritious oily fish, rich in heart-friendly omega-3s, natural vitamin D and vitamin B12, with lean protein that makes them ideal fuel for long-lasting physical and mental energy without any negative effect on blood sugar.
💡 Smart Nutritional Guidance
Consumption advice
Traditionally served with boiled eggs and grilled tomato slices, it makes a protein-rich breakfast that keeps energy levels steady for hours.
Best preparation methods
Heat it quickly by steaming or in a non-stick pan with a little olive oil and a generous squeeze of lemon to soften the smokiness and balance the saltiness.
Important Nutritional Note
Smoked herring contains a fair amount of salt from curing; soaking it briefly in cold water before cooking may help reduce the sodium.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (100 g) |
|---|---|---|
| Calories | 215 kcal | 215 kcal |
| Protein | 24 g | 24 g |
| Carbohydrate | 0 g | 0 g |
| Available carbohydrate | 0 g | 0 g |
| Fat | 13 g | 13 g |
| Dietary fibre | 0 g | 0 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It provides 11.2 g of protein per 100 kcal, ranking 42 of 70 in Meat, fish & eggs (highest first).
Related foods from the same family:
Frequently asked questions
Are kippers good for bone health?
They are a rich food source of vitamin D, which helps the body absorb calcium, and they also provide phosphorus; both matter for healthy bones.
How does it affect blood sugar?
It does not raise blood sugar because it contains no carbohydrate, and its protein and fat help you feel full when eaten as part of a meal.
Is it safe to eat every week?
Yes: as a small fish that feeds on plankton, herring accumulates very little mercury compared with large predatory fish.
Read also
References & Scientific Sources
- The glycemic index does not apply because this food has less than 5 g of available carbohydrate per 100 g, and a GI test requires 25 to 50 g of available carbohydrate, per: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.