8 Health Benefits of Herring (With Nutrition Facts)

Herring is packed with essential nutrients; it’s among the best fish sources of omega-3 and is generally one of the most affordable seafood options.

In other words, herring offers numerous benefits.

In this article, we examine the potential health benefits of herring and take an in-depth look at its full nutritional profile.

1) Herring Is Very High In Omega-3 Fatty Acids

Omega-3 fatty acids have anti-inflammatory properties, and research has shown that they can (1, 2, 3, 4):

• Lower triglyceride levels
• Increase HDL levels
• Lower markers of inflammation, such as C-reactive protein (CRP)

Together, these effects are expected to decrease the risk of cardiovascular disease (5, 6, 7).

The Dietary Guidelines for Americans, 2020-2025, recommend “seafood choices higher in EPA and DHA” (8).

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the most bioavailable forms of omega-3 and are found primarily in seafood, particularly oily fish.

Despite this, the average intake of these omega-3 fatty acids is extremely low, with typical consumption being only about 0.1 grams per day (9).

On the positive side, herring is an excellent source of omega-3—a 143-gram fillet of cooked herring provides 3.17 grams (10).

A 2021 randomized controlled trial investigated the effect of feeding 232 children, aged 4-6 years, with herring or mackerel. Compared to a control group that consumed meat, children who had fatty fish for school lunch three times a week for 16 weeks showed a significant increase in blood levels of omega-3 (11).

For another omega-3 rich fish, see this guide to anchovies.

Key point: Herring contains significant amounts of omega-3, fatty acids with anti-inflammatory properties.

2) Herring Contains Various Antioxidants

Thanks to media coverage, green tea and blueberries come to mind for many people when they hear the word antioxidants.

However, two of the most potent antioxidants are essential nutrients: vitamin E and selenium.

Both of these nutrients have antioxidant properties and play an important role in the immune system, helping to minimize the damage free radicals cause to cells (12, 13).

Per 143-gram fillet, herring provides 66.9 mcg of selenium and 1.96 mg of vitamin E, which account for 122% and 13% of the recommended daily value, respectively (10, 14).

Key point: Herring is a good source of selenium and vitamin E, both of which have antioxidant properties.

3) Herring Provides a Substantial Amount of Vitamin D

While sunlight is a natural source of vitamin D, certain foods also provide excellent amounts, and herring is among the best.

For example, a 143-gram fillet of herring provides 7.72 mcg of vitamin D, which is 39% of the daily value (10, 14).

Depending on various factors such as location, skin type, and lifestyle, a significant proportion of the population struggles to maintain sufficient levels of vitamin D. A 2023 study analyzing data from 7.9 million participants found that 15.7% had blood vitamin D levels below 30 nmol/L (12 ng/mL), indicating widespread deficiency (15).

According to the National Institutes of Health, levels below 30 nmol/L are “too low and might weaken your bones and affect your health” (16).

For this reason, herring can be an excellent dietary choice for individuals needing to increase their vitamin D levels, particularly in regions with long, dark winters.

Note: To maintain sufficient vitamin D levels, supplementation is often recommended in places with limited sunlight. For example, in the United Kingdom, the government recommends that most people take 10 mcg of vitamin D daily (17).

Key point: Herring provides a significant amount of vitamin D.

4) Rich In Protein

Herring is protein-rich, with a 143-gram fillet providing 32.9 grams of high-quality protein (10).

As a complete protein source, herring provides all the essential amino acids in sufficient amounts.

Additionally, since herring only contains around 290 calories per fillet, it is a relatively low-calorie and, therefore, a protein-dense food.

5) Herring Has Low Levels of Mercury

While seafood is highly nutritious, some popular species—such as swordfish—contain high levels of mercury.

Mercury is a heavy metal that acts as a neurotoxin. It can cause a wide range of adverse health effects and is toxic to the major organs (18).

Fortunately, another benefit of herring is that it is one of the cleanest ocean fish, containing minimal amounts of mercury.

For example, research from the FDA’s Mercury Monitoring Program found that, across 27 samples, herring had a mean mercury concentration of 0.078 PPM (19).

By comparison, mercury levels in some other types of fish are significantly higher:

• Shark: 0.979 PPM
• Swordfish: 0.995 PPM
• Albacore tuna: 0.358 PPM

Given its low mercury content, joint advice from the FDA and EPA, aimed particularly at parents and pregnant women, lists herring as one of the “best choices” for seafood (20).

Key point: Herring has one of the lowest mercury concentrations among common seafood choices.

6) May Increase Nitric Oxide Production (Which Lowers Blood Pressure)

A randomized controlled trial involving 15 healthy men and women examined the impact of consuming herring as the main dietary protein source (21).

Participants were randomly assigned to either a “herring diet” (five meals per week of herring for four weeks) or a “chicken diet” following the same schedule.

Interestingly, the herring diet led to increased blood levels of nitric oxide. Higher nitric oxide levels can be beneficial due to its role in vasodilation (widening of blood vessels), which may contribute to lower blood pressure (22).

The researchers noted that the study suggests oily fish like herring may have health benefits beyond its omega-3 content.

However, it is important to note that this study had a small sample size (15 participants). Further well-designed research with a larger sample size is needed to confirm these findings.

Key point: Herring may raise blood levels of nitric oxide, which could help lower blood pressure.

7) Incredibly Rich In Vitamin B12

Herring contains large concentrations of vitamin B12.

A 143-gram cooked fillet provides 18.7 mcg of this essential vitamin, equivalent to 779% of the daily value (10, 14).

Since just one fillet contains such a high amount of vitamin B12, herring is an excellent dietary option for individuals looking to increase their intake.

Vitamin B12 is one of the world’s most common nutrient deficiencies, particularly among older adults (23).

However, public health guidelines generally recommend that individuals at risk of vitamin B12 deficiency supplement with the vitamin. Anyone concerned about their vitamin B12 levels should consult a healthcare provider.

Key point: Herring is one of the richest dietary sources of vitamin B12.

8) Herring Is Affordable (and Tastes Good)

While not technically a “health benefit,” herring also offers great value for money.

While regional price differences exist, it is significantly cheaper than oily fish like salmon and trout and is available in various forms, including fresh, pickled, smoked, and canned.

Herring is also flavorful, with soft, tender flesh due to its high fat content.

Healthy and nutritious food doesn’t always appeal if people don’t enjoy eating it, but herring is both nutritious and delicious.

Key point: Herring is an affordable seafood option with great taste.

The Nutritional Profile of Herring

Now that we’ve explored herring’s primary benefits, let’s take a closer look at its nutritional properties.

The following tables present data sourced from the USDA’s FoodData Central database, detailing the nutritional values of herring per 143-gram cooked fillet (10).

Calories and Macronutrients

Vitamins

Minerals

Key point: Herring is high in protein and healthy fats, providing a significant amount of omega-3. It is also an excellent source of B vitamins, choline, vitamin D, phosphorus, and selenium.

How To Eat Herring

Herring is popular worldwide, and different cultures enjoy it in various ways.

Here are some of the most common ways to prepare herring.

1) Grilled Fresh Herring

• Toss herring fillets in lemon juice, olive oil, salt, and pepper, then grill until the outside is slightly crispy.
• Turn halfway through cooking to ensure both sides are evenly done.

2) Smoked Herring (Kippers)

• In regions like Ireland and the United Kingdom, a type of smoked herring called kippers has been a traditional breakfast food since the 19th century or earlier.
• Kippers are traditionally pan-fried and provide a flavorful, smoky flavor.
• They are widely available in most stores in the UK, and they are available online in various countries.

For more information, see this complete guide to kippers.

3) Canned Herring

• Canned herring is an affordable and nutritious option.
• While it may not be as flavorful as freshly cooked herring, it retains a similar nutritional profile and still tastes good.
• Most supermarkets and grocery stores stock canned herring or canned kippers.

4) Pickled Herring

• Pickled herring is extremely popular in Scandinavia, and it’s made by curing herring fillets in salt water.
• After curing, the brine is replaced with vinegar and various seasonings.
• Pickled herring may be available in imported food stores.

There are several other ways to enjoy herring, including dried, fermented, and marinated preparations.

Key point: Herring is available in several varieties, each with its own unique characteristics.

Final Thoughts

Herring doesn’t enjoy the same mainstream popularity as oily fish like salmon.

However, it is just as nutritious, and it has its own distinct flavor.

Herring is an outstanding source of vitamin B12 and vitamin D, along with a wide range of essential nutrients.

Overall, herring is a highly nutritious and budget-friendly addition to a healthy diet.

For more information on oily fish, see this guide to the benefits of Atlantic mackerel.