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Herring

Herring β€” Nutrients, Health Benefits, and Shopping Tips

Herring photo

Listonic Team

September 4, 2024

Herring is a small, oily fish known for its distinctive, robust flavor and high omega-3 fatty acid content. Explore the different ways herring can be prepared and consumed, including pickled, smoked, or fresh, and how to select the best quality fish from the market.

Nutrition facts

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

Nutrition facts

Amount per 100 g

Calories

πŸ”₯ 158 kcal

Nutrients per: 100 g% Daily Value*
Carbs0 g-
Fiber0 g-
Sugars0 g-
Glycemic Index0 -
Protein18 g36%
Sodium87 mg3.78%
Total Fat9 11.54%

*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 herring stand out:

18 g

🧀 Good Protein Content

Did you know?

πŸ˜‹
Herring is a staple in many Northern European diets and is rich in omega-3 fatty acids.
πŸ“¦
Store fresh herring in the refrigerator and use within one to two days. For longer storage, freeze it in an airtight container or freezer bag for up to three months. Cooked herring can be refrigerated for up to three days.

Health benefits

Discover how herring can be a rich source of nutrients that enhance your health and well-being.
  • High in protein, essential for muscle growth, repair, and overall body function.
  • Rich in omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function.
  • Contains essential vitamins and minerals such as Vitamin D, Vitamin B12, selenium, and phosphorus, which support overall health and well-being.
  • Supports bone health due to its high content of Vitamin D and calcium.
  • May improve heart health by lowering blood pressure and reducing the risk of cardiovascular disease.

Health risks

Acknowledge the health risks and concerns tied to herring.
  • Potential for mercury contamination though generally low, herring may still contain trace amounts of mercury, which can pose health risks if consumed in large quantities, especially for pregnant women and young children.
  • High sodium content particularly in pickled or smoked herring, which can contribute to hypertension and increased cardiovascular risks.
  • Risk of contamination with harmful bacteria or parasites, particularly in raw or undercooked herring, leading to potential foodborne illness.
  • Environmental concerns related to overfishing or unsustainable fishing practices, which can impact marine ecosystems and species populations.
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How to choose herring

Herring should have a shiny, silver exterior with a firm body. The skin should be tight and unbroken, covering moist flesh that springs back when pressed.

Avoid herring that smells overly fishy or has dull, dry skin. Fresh herring should have a clean, briny scent indicative of the sea and a flavor that is subtly sweet.

How to choose herring

How to store herring

Fresh herring should be kept cold in the refrigerator. Store it in its original packaging or transfer it to an airtight container to keep it fresh. Using this method ensures that herring retains its quality.

Incorrect storage can lead to a strong, unpleasant odor. Avoid refreezing herring once thawed, as this can affect its texture. Maintaining proper refrigeration is key to keeping herring delicious and safe to eat.

βœ… Extra Tip

If you're not planning to use fresh herring within a day or two, consider marinating it before freezing to maintain its texture and add flavor, making it ready for a quick meal.

How long does it last?

Herring can last for 1-2 days in the refrigerator when stored in an airtight container. For longer storage, herring can be frozen for up to 2-3 months. Proper packaging, such as vacuum-sealing, helps maintain its quality over longer storage periods.

What to do with leftovers?

Leftover herring can be used in a variety of savory dishes. Flake the fish and add it to salads, sandwiches, or wraps for a rich, briny flavor, or mix it into a pasta dish with a light cream or tomato sauce. Herring is also great in seafood spreads or dips, where it can be blended with cream cheese, sour cream, or mayonnaise.

Use herring as a topping for crackers or bread, paired with pickles, onions, and capers for a Scandinavian-inspired appetizer. If you have a lot of herring, consider making a batch of herring salad with potatoes, beets, and a tangy dressing, perfect for serving with rye bread. Herring can also be added to potato salads or mixed into a fish cake mixture with breadcrumbs and eggs, then fried until golden. For a quick snack, enjoy herring straight from the jar or can, paired with sliced cucumber or radishes.

πŸ‘¨β€βš•οΈοΈ 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.

How herring supports specific health conditions

Herring is an oily fish rich in omega-3 fatty acids, which support heart health by reducing cholesterol levels and lowering inflammation. It is also high in vitamin D, promoting bone health by aiding calcium absorption. Herring contains B vitamins, particularly B12, which supports brain function and energy metabolism. Additionally, herring provides protein, supporting muscle health and tissue repair, making it a nutritious and beneficial choice for overall well-being.

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