Protein in Kippers: How Much per 100g and per Portion
Grilled kipper flesh provides 21.7g of protein per 100g. This is a high-protein food where protein accounts for 35% of the total calories. A 100g amount of grilled kippers also supplies 43% of the UK’s daily Reference Intake for protein, making it a significant source for meeting daily targets.
CoFID 16-397 · Kippers, flesh only, grilled
What the numbers say
- Protein per calorie. Kippers provide 8.9g of protein for every 100 calories. Protein accounts for 35% of the total energy in the grilled flesh.
- Fat and salt levels. According to UK front-of-pack guidance, kippers are high in fat (17.6g per 100g) and high in salt (2.37g per 100g). The saturated fat content is rated as medium.
- Zero carbohydrate and fibre. The official data for grilled kipper flesh shows it contains no carbohydrate, sugars, or dietary fibre. All of its energy comes from protein and fat.
Kippers macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 245 kcal 1,020 kJ |
12% | – |
| Protein | 21.7g | 43% | – |
| Fat | 17.6g | 25% | high |
| of which saturates | 3.7g | 19% | medium |
| Carbohydrate | 0g | 0% | – |
| of which sugars | 0g | 0% | low |
| Fibre | 0g | – | – |
| Salt | 2.37g | 40% | high |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in kippers by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 21.7g | 245 | 0g | 17.6g |
| 150g | 32.5g | 368 | 0g | 26.4g |
| 200g | 43.4g | 490 | 0g | 35.2g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of kippers for 20g or 30g of protein
- To get 30g of protein from kippers, you would need to eat a 138g portion of the grilled flesh, which also contains 339 kcal and 3.28g of salt.
- A smaller amount of 92g provides 20g of protein, 226 kcal and 2.18g of salt.
- The data is for grilled flesh only, so remember to weigh your food after cooking and with any bones removed for the most accurate tracking.
How it compares with other fish and seafood
With 21.7g of protein per 100g, grilled kippers rank 13th out of 23 fish and seafood items analysed on this site. This places them in the top half of the group for protein content. They have slightly more protein than salmon (20.4g) and mackerel (20.3g) but less than smoked salmon (22.8g) or sardines (22.1g). When considering protein relative to calories, kippers rank 21st in their group, as their higher fat content means they provide fewer grams of protein per calorie than leaner options like smoked salmon or sardines.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Kippers | 21.7g | 245 | 8.9g |
| Salmon | 20.4g | 217 | 9.4g |
| Mackerel | 20.3g | 283 | 7.2g |
| Smoked Salmon | 22.8g | 184 | 12.4g |
| Sardines | 22.1g | 170 | 13g |
Quick answers
How much protein is in a 150g kipper fillet?
A 150g portion of grilled kipper flesh contains 32.5g of protein. This amount also provides 368 calories and 26.4g of fat.
Are kippers a high-protein food?
Yes, kippers are high in protein, with 21.7g per 100g. Protein makes up 35% of their total calories, with the rest coming from fat.
Do kippers have any carbs or fibre?
No, according to UK government data, grilled kipper flesh contains 0g of carbohydrate, 0g of sugar, and 0g of fibre.
When to speak to a GP or dietitian
- This food contains fish, one of the 14 allergens that UK food law requires to be declared. If you have a fish allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- At 2.37g of salt per 100g, this counts as high in salt on UK front-of-pack labels. If you have high blood pressure or have been told to cut salt, ask your GP how it fits.
- If you are pregnant or trying for a baby, the NHS has specific advice on how much oily fish and which types of fish to eat.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.