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Canned Herring — Nutrients, Health Benefits, And Shopping Tips

Canned herring photo

Listonic Team

September 4, 2024

Rich in flavor and nutrients, canned herring is an excellent addition to a balanced diet. Explore how to choose high-quality canned herring and creative ways to enjoy it.

Nutrients

Check the detailed nutritional values of canned herring, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 217 kcal

Nutrients per: 100 g% Daily Value*
Carbs0 g-
Fiber0 g-
Sugars0 g-
Glycemic Index0 -
Protein19 g38%
Sodium872 mg37.91%
Total Fat15 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.

Among other things, here's what makes canned herring stand out:

19 g

🧀 Good Protein Content

Key takeaways

😋
Canned herring is a nutrient-rich option, high in protein and omega-3 fatty acids.
📦
Store unopened cans of herring in a cool, dark location. After opening, place the herring in an airtight container and refrigerate, consuming it within 3 to 4 days.

Health benefits

Learn how canned herring can be a nutritious addition to your diet, offering essential nutrients that promote heart health.
  • 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

Learn about the potential health risks and concerns associated with canned herring.
  • 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.
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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 choose canned herring

How to store canned herring

Canned herring should be kept in a cool, dry location prior to being opened. Once opened, it is important to transfer it to an airtight container and place it in the refrigerator. When stored correctly, opened canned herring can remain good for up to three to four days in the fridge.

Exposure to air after opening can lead to rapid spoilage of canned herring. It is not advisable to leave it in the original can, as this may result in a metallic flavor. A secure seal on the container is essential for preserving its freshness.

✅ Extra Tip

Enhance the flavor of canned herring by adding a few slices of onion or a squeeze of lemon juice to the airtight container before refrigerating.

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

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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How canned herring supports specific health conditions

Canned herring is an oily fish rich in omega-3 fatty acids, promoting heart health by reducing inflammation and improving cholesterol levels. It also contains high levels of vitamin D, which supports bone health by aiding calcium absorption. Additionally, herring is packed with protein, supporting muscle health and tissue repair, while its antioxidants help protect against oxidative stress and inflammation.

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