Canned Herring — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 217 kcal
| Nutrition per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 0 g | - |
| Fiber | 0 g | - |
| Sugars | 0 g | - |
| Glycemic Index | 0 | - |
| Protein | 19 g | 38% |
| Sodium | 872 mg | 37.91% |
| Total Fat | 15 g | 19.23% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
19 g
🧀 Good Protein Content
Key takeaways
Health benefits
- High in omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function.
- Rich in protein, essential for muscle growth and repair.
- Contains essential vitamins and minerals such as Vitamin D, B12, calcium, and selenium, which support overall health and well-being.
- Supports bone health due to its high calcium content.
Health risks
- High sodium content which can contribute to hypertension and increased cardiovascular risks when consumed frequently.
- Potential for BPA exposure from the lining of some cans, which has been linked to potential health risks such as hormonal imbalances.
- Mercury content while generally lower than in larger fish, there is still a risk of mercury exposure with frequent consumption.
- Risk of contamination with harmful bacteria or toxins if the can is damaged or improperly processed.
How to choose canned herring
If you are choosing canned herring, find those preserved in oil or tomato sauce to retain their delicate flavor. The fish should appear intact and firm. Verify clear labeling regarding the herring's source and the production methods used.
Steer clear of any canned herring that looks too oily or smells off, which might indicate spoilage. Quality canned herring should taste fresh and be a rich source of omega-3 fatty acids.
How to store canned herring
Canned herring should be stored in a cool, dry place before opening. After opening, transfer to an airtight container and refrigerate. Properly stored, opened canned herring can last up to three days in the refrigerator.
Air exposure after opening can cause canned herring to spoil quickly. Leaving it in the original can is not recommended, as this can lead to a metallic taste. Ensuring a tight seal on the container helps maintain freshness.
✅ Extra Tip
How long does it last?
Canned herring can last for 1-2 years when stored in a cool, dark place. Once opened, it should be refrigerated and consumed within 3-4 days. Ensure it is kept in an airtight container after opening.
What to do with leftovers?
Leftover canned herring can be used in a variety of dishes. Mash it and spread on toast or crackers with a squeeze of lemon for a quick snack. Herring is also great in salads, where it adds a rich, umami flavor and extra protein.
Use canned herring in pasta dishes, where it can be tossed with olive oil, garlic, and herbs for a simple yet satisfying meal. It can also be added to a pizza or flatbread as a savory topping. If you have a lot of herring, consider making a batch of fish cakes or blending it into a spread with cream cheese and herbs for a tasty dip. Canned herring can also be mixed into a rice dish or used in a sandwich with greens and pickles. For a unique twist, try using herring in a Scandinavian-inspired dish with potatoes, dill, and sour cream.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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