Herring Nutrition Benefits and Facts

Nutritional summary

Herring is a primary source of long-chain omega-3 fats, specifically EPA and DHA, which are essential for cell membranes and are not efficiently converted by the body from plant sources .
Regular consumption of herring—as part of a pattern of one to two servings of fatty fish per week—is well-established to reduce the risk of dying from heart disease by 36 percent .
The specific fats found in herring have been shown in clinical trials and meta-analyses to improve multiple cardiovascular risk factors, including blood pressure, vascular resistance, and serum lipids .
Herring provides a high-protein, low-saturated-fat alternative to red meat and is a notable source of vitamin D, selenium, and essential amino acids .
One study in overweight men found that while herring intake influenced lipoproteins (particles that carry cholesterol in the blood), it did not significantly alter markers of inflammation or oxidation .

Interesting fact

Historically known as the 'silver of the sea,' herring was so vital to the Dutch economy in the 17th century that it was said the city of Amsterdam was built on herring bones.

Standout nutrients

EPIC

SOURCE

Vitamin B12

EPIC

SOURCE

Vitamin D

EPIC

SOURCE

Sum n-3 fatty acids

SUPER

SOURCE

Selenium

194

kcal per 100g

Protein17.9g

Fat13.4g

Carbs1.53g

Fiber0.06g

Sugar0.03g

Fat breakdown

Polyunsat3.31g

Monounsat5.29g

Saturated3.17g

Trans0.00g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

PescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Small pelagic fish like herring generally have a lower carbon footprint and higher reproductive rates than larger predatory fish.

Confidencehigh

Storage

Refrigerate

1–2 days

Store in the coldest part of the fridge, ideally on ice.

Freeze

3–6 months

Wrap tightly to prevent freezer burn.

Flavour

Data & Sources

Harmonized from 3 validated sources

French Food Database

3 contributing source foods

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Fish: Friend or Foe? - The Nutrition Source - Harvard University

[1]nutritionsource.hsph.harvard.edu

Seafood Long-Chain n-3 Polyunsaturated Fatty Acids and Cardiovascular Disease: A Science Advisory From the American Heart Association - PMC

[5]pmc.ncbi.nlm.nih.gov

A New Evidence-Based Diet Score to Capture Associations of Food Consumption and Chronic Disease Risk - PMC

[6]pmc.ncbi.nlm.nih.gov

Dietary Intake and Nutrient Composition of Seafood - NCBI - NIH

[7]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

Food Consumption and its impact on Cardiovascular Disease: Importance of Solutions focused on the globalized food system: A Report from the Workshop convened by the World Heart Federation - PMC

[11]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

83.8

Version

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