Good source
Protein
17.9 g · 36% DV target
A small, silver-scaled oily fish with a delicate, flaky texture and a rich, savory profile, herring serves as a cornerstone of Northern European maritime cuisine and a dense source of essential marine lipids.
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 .1711
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 .16
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 .11
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 .111
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
17.9 g · 36% DV target
13.4 g · 17% DV target
3.17 g · 16% DV target
Not a benefit — best kept low
0.00 g · 0% DV target
Not a benefit — best kept low
2.91 g · Top 3% of fish & seafood
2.20 g · 880% DV target
Seasonality has not been estimated for this ingredient yet.
Store in the coldest part of the fridge, ideally on ice.
Wrap tightly to prevent freezer burn.
Small pelagic fish like herring generally have a lower carbon footprint and higher reproductive rates than larger predatory fish.
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.