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Herring

Seafood

Herring

Herring is a small, nutrient-dense oily fish exceptionally high in omega-3 fatty acids and vitamin D.

Herring is a small, oily fish found in the shallow, temperate waters of the North Atlantic and North Pacific, prized for its high omega-3 fatty acid content and nutritional density.

omega-3 rich protein-dense marine food

Typical serving · 100g

Common varieties · Atlantic herring, Pacific herring, Pickled herring, Kippered herring, Rollmops +1 more

88health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

High proteinLow carbLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Herring is a fast-digesting, high-protein marine food with zero carbohydrates and high levels of EPA and DHA omega-3 fatty acids. Its macronutrient profile promotes strong satiety and negligible glycemic impact. As a minimally processed whole food (when fresh), it retains its native micronutrient matrix, including significant vitamin D and B12.

Varieties: Atlantic herring · Pacific herring · Pickled herring · Kippered herring · Rollmops · Smoked herring

#herring#oilyfish#omega3#vitamind#seafood#lowmercury#ketoseafood#highproteinfish#epadha#antiinflammatoryfood

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

158kcal

Density 1.58 kcal/g

Protein

18g

Carbs

0g

Fat

9g

Fiber

0g

Sugar

0 g

Sodium

90 mg

Potassium

330 mg

Glycemic index

0

Glycemic load

0

Water content

70%

Standout compounds

Nutrient highlights

  • Omega-3 Fatty Acids (EPA/DHA)

    high

    Reduces inflammation and supports heart and brain health

  • Vitamin D

    high

    Supports bone health and immune function

  • Vitamin B12

    high

    Essential for nerve function and red blood cell formation

  • Selenium

    moderate

    Acts as an antioxidant and supports thyroid function

Wellness map

Health scores & processing

Weight loss
78
Satiety
85
Blood sugar
100
Gut health
65
Heart health
95
Fitness
85
Processing
95

NOVA processing scale

1
Min
2
3
4
Ultra

Minimally processed (fresh/frozen) · Whole food

Fresh or frozen herring is a whole, unmodified food. Pickled or smoked varieties undergo moderate processing with added salt or sugar.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietyexcellent
  • Blood sugarexcellent
  • Nutrient densityexcellent
  • Fitness fuelgood
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Herring is generally safe and lower in mercury than larger fish. Raw herring may carry parasites, requiring proper freezing or cooking. Pickled versions are high in sodium.

82safety

Evidence confidence 88%

  • Pesticideslow
  • Antibioticslow
  • Heavy metalsmoderate
  • Contaminationmoderate

Watch for

  • Anisakis parasites (raw)
  • Dioxins
  • PCBs
  • Sodium (in pickled/smoked varieties)

Safer choices

Fresh or frozen herring from well-managed fisheries reduces pollutant and sodium exposure compared to pickled varieties.

Prep tips

Ensure raw herring is previously frozen to kill parasites. Cook thoroughly or use trusted sources for pickling.

Oily fish can accumulate environmental pollutants like dioxins and PCBs, though herring typically has lower levels than larger predatory fish.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    High protein and fat content increase satiety, reducing overall calorie intake. Zero carbohydrates make it compatible with low-carb diets.

  2. Blood sugar

    Contains zero carbohydrates, resulting in no glycemic impact. Omega-3s also improve insulin sensitivity.

  3. Fitness & energy

    Provides high-quality protein for muscle repair and omega-3s to reduce exercise-induced inflammation. Not a primary energy source for high-intensity carbs.

  4. Gut health

    Omega-3 fatty acids reduce gut inflammation, but it lacks dietary fiber needed for prebiotic gut microbiome support.

  5. Processing quality

    Fresh or frozen herring is a whole food. Pickled and kippered varieties add significant sodium and sometimes sugar, reducing overall health quality.

  6. Food safety

    Lower mercury risk than tuna, but raw forms require freezing to eliminate parasites. Environmental pollutants like dioxins can be a concern in some waters.

  7. Common mistakes

    Assuming all herring products are equally healthy; pickled herring often contains large amounts of added sugar and sodium.

  8. Best preparation

    Baking, grilling, or poaching preserves omega-3 integrity without adding unhealthy fats or excess sodium.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • Heart-healthy dinner

    Baked herring provides EPA and DHA omega-3s to support cardiovascular function and lower triglycerides.

  • Keto diet staple

    Zero carbs and high fat make herring ideal for strict ketogenic meal plans.

  • Vitamin D boost

    Excellent natural source of vitamin D for those with limited sun exposure or living in northern climates.

Balance sheet

Pros & cons

Upsides

  • Exceptionally high in anti-inflammatory omega-3s
  • One of the best dietary sources of vitamin D
  • Very low in mercury compared to larger fish
  • Zero carbohydrates, ideal for keto diets
  • Highly satiating due to protein and fat content

Trade-offs

  • Pickled and smoked varieties are very high in sodium
  • Can contain environmental pollutants like dioxins
  • Raw herring requires freezing to eliminate parasites
  • Strong fishy flavor is not universally appealing

Fit check

Who is it for?

Great match

  • keto and low-carb diets
  • heart health and lowering triglycerides
  • increasing vitamin D intake
  • high-satiety weight loss meals

Consider alternatives

  • low-sodium diets (if pickled/smoked)
  • those averse to strong fish flavors
  • strict low-fat diets

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Herring

    This food

    Herring

    VS95% alike
    Sardines

    Compare with

    Sardines

    Sardines are smaller, often eaten with bones for calcium, while herring is larger and slightly higher in omega-3s.

    Herring offers slightly more omega-3s per calorie, while sardines provide more calcium if eaten with bones.

    Herring vs Sardines
  • Herring

    This food

    Herring

    VS90% alike
    Mackerel

    Compare with

    Mackerel

    Mackerel is higher in calories and fat, while herring is slightly leaner but still very rich in omega-3s.

    Herring is slightly lower in calories than mackerel, but both are excellent omega-3 sources.

    Herring vs Mackerel
  • Herring

    This food

    Herring

    VS85% alike
    Salmon

    Compare with

    Salmon

    Salmon is higher in fat and calories, while herring provides similar omega-3 benefits at a lower calorie cost.

    Herring provides more omega-3s per calorie than salmon, making it highly efficient for heart health.

    Herring vs Salmon
  • Herring

    This food

    Herring

    VS75% alike
    Anchovies

    Compare with

    Anchovies

    Anchovies are much saltier and used as a condiment, while herring is eaten as a main protein.

    Herring is better as a main dish with less sodium, while anchovies are a flavor enhancer.

    Herring vs Anchovies
  • Herring

    This food

    Herring

    VS70% alike
    Tuna

    Compare with

    Tuna

    Tuna is leaner with less omega-3s and higher mercury, while herring is fattier with more omega-3s and lower mercury.

    Tuna is leaner for weight loss, but herring wins for omega-3s and lower mercury risk.

    Herring vs Tuna
  • Herring

    This food

    Herring

    VS80% alike
    Trout

    Compare with

    Trout

    Trout has a milder flavor and slightly less fat, while herring is a more concentrated source of vitamin D.

    Trout is milder and slightly lower in fat, while herring offers more vitamin D per serving.

    Herring vs Trout
  • Herring

    This food

    Herring

    VS60% alike
    Cod

    Compare with

    Cod

    Cod is a lean white fish with minimal fat, while herring is an oily fish packed with omega-3s.

    Cod is lower in calories for strict dieting, but herring provides essential omega-3s and vitamin D.

    Herring vs Cod
  • Herring

    This food

    Herring

    VS50% alike
    Chicken Breast

    Compare with

    Chicken Breast

    Chicken breast is leaner with no omega-3s, while herring is higher in fat but rich in EPA/DHA.

    Chicken breast wins for pure protein and low fat, but herring provides essential omega-3s.

  • Herring

    This food

    Herring

    VS55% alike
    Tilapia

    Compare with

    Tilapia

    Tilapia is lean with an unfavorable omega-6 to omega-3 ratio, while herring is rich in omega-3s.

    Tilapia is lower in calories, but herring is vastly superior for omega-3 intake and anti-inflammatory benefits.

    Herring vs Tilapia
  • Herring

    This food

    Herring

    VS55% alike
    Shrimp

    Compare with

    Shrimp

    Shrimp is very lean and high in cholesterol, while herring is oily and rich in omega-3s.

    Shrimp is lower in calories and fat, while herring provides significantly more omega-3s and vitamin D.

    Herring vs Shrimp

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is herring high in mercury?

    No, herring is a small fish low on the food chain, meaning it accumulates significantly less mercury than large predatory fish like tuna or swordfish.

  • Is pickled herring good for you?

    Pickled herring retains omega-3s but is often very high in added sodium and sugar, making fresh or frozen herring a healthier choice for daily consumption.

  • Can diabetics eat herring?

    Yes, herring contains zero carbohydrates and will not spike blood sugar. Its omega-3 content also helps improve insulin sensitivity.

  • What is the difference between herring and sardines?

    Herring is larger and slightly higher in omega-3 fats and vitamin D, while sardines are smaller, milder in flavor, and slightly higher in calcium if eaten with bones.

  • Can you eat raw herring?

    Raw herring can carry anisakis parasites; it should be previously frozen or properly cooked/cured to be safe for consumption.

  • Is herring good for weight loss?

    Yes, its high protein and healthy fat content promote strong satiety, helping to control overall calorie intake while providing essential nutrients.

  • How much vitamin D is in herring?

    Herring is one of the few natural food sources of vitamin D, providing over 100% of the daily value per 100g serving.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

90

Health analysis

88

Food safety

90

Comparisons