Herring Nutrition Facts, Calories and Top 13 Health Benefits

Is Herring Good for You?

Yes, herring is an exceptionally good food choice. This oily fish is packed with essential nutrients. It is a powerhouse of omega-3 fatty acids, a top source of vitamin D, and provides high-quality lean protein. Herring’s nutritional profile is linked to numerous science-backed health advantages.

This article explores the latest information as of July 2025 on herring. We will cover 13 evidence-based health benefits of herring, its detailed nutrition facts, and potential risks and side effects. The content also delves into herring substitutes, popular herring diets, storage tips, 8 effective home remedies, herring and weight management, and its role in specific health conditions.

13 Evidence-based Health Benefits of Herring

Herring stands out as a true health food. Its benefits are not just anecdotal; they are supported by scientific research. Each health advantage listed below is fact-checked and backed by scientific findings, highlighting why this fish deserves a place in your diet.

1. Boosts Heart Health

Herring is a champion for cardiovascular wellness. Its high concentration of omega-3 fatty acids, specifically EPA and DHA, is crucial. These polyunsaturated fats help reduce inflammation, a key factor in heart disease. Studies show that omega-3s can significantly lower high triglyceride levels, a type of fat in the blood that can increase heart disease risk. (Garone, 2020). Eating herring can also help lower high blood pressure and reduce the risk of arrhythmias and heart attacks.

This fish is a preferable protein source over red meats for those concerned about heart disease. Furthermore, herring is rich in vitamin D and selenium, two nutrients linked to heart protection. Vitamin D deficiency, which may affect up to 90% of people in the U.S., is closely associated with heart disease. (Sykes, 2013).

2. Supports Fetal Brain Development

The omega-3 fatty acids in herring are vital for the brain development of a fetus. Research indicates that children of mothers who consumed two or more servings of fish weekly during pregnancy tended to score higher on intelligence, behavior, and development tests. (Mikstas, 2024). Herring is a safe choice for expectant mothers due to its very low mercury content, which is only 0.04 milligrams per kilogram of fish. (Singh, 2022).

3. Fortifies Mental Health

There is significant scientific evidence linking high omega-3 intake with reduced levels of depression. The fatty acids in herring can increase the release of serotonin, which may help lessen the severity of disorders like ADHD, bipolar disorder, and schizophrenia. In fact, some research suggests that omega-3 supplementation can provide similar relief from inflammatory pain as ibuprofen. (Mikstas, 2024).

Vitamin D also plays a critical role in managing brain function. It helps regulate mood, improve concentration, and support memory and learning. It is important to note that people taking monoamine oxidase inhibitors (MAOIs) for depression should not consume herring, as the tyramine it contains can cause adverse reactions. (Garone, 2020).

4. May Lower Cancer Risk

A balanced ratio of omega-3 to omega-6 fatty acids is a known factor in breast cancer risk. A higher intake of omega-3s, which are abundant in herring, is associated with a reduced risk of breast cancer. For those already diagnosed, the omega-3s in herring may help alleviate issues like cardiac problems and cognitive decline following treatment. There is also evidence suggesting that high vitamin D intake, as found in herring, may reduce the risk of colon and prostate cancer. (Singh, 2022).

5. Acts as a Potent Anti-Inflammatory

Herring’s omega-3s and high selenium content give it powerful anti-inflammatory properties. Inflammation is a root cause of many chronic diseases. In one study, individuals suffering from back and neck pain experienced comparable relief when treated with either ibuprofen or omega-3 supplements. (Sykes, 2013). Including anti-inflammatory foods like herring in your diet can help manage and reduce pain-causing inflammation.

6. Prevents Anemia

Herring is a good source of iron. Iron is essential for producing hemoglobin, the substance in red blood cells that transports oxygen throughout the body. Without enough iron, the body cannot make sufficient hemoglobin, leading to iron-deficiency anemia. This condition can cause fatigue, dizziness, and shortness of breath. A single 3-ounce serving of herring provides 20 grams of protein and significant levels of iron. (Mikstas, 2024).

7. Aids in Preventing Age-Related Illnesses

Consuming fish like herring, which is high in omega-3s, may help combat age-related decline. Some studies indicate that these fatty acids can reverse the loss of skeletal muscle tissue and slow the aging process. Omega-3s also show potential in slowing the onset of Alzheimer’s disease by reducing overall inflammation. (Garone, 2020).

The high levels of vitamin D in herring are also crucial for healthy aging. This vitamin is vital for maintaining bone health over the long term, helping to prevent osteoporosis and other bone density disorders.

8. Supports Essential Body Functions

Herring is packed with vitamin B12. This vitamin is critical for many bodily functions, including proper brain function and the maintenance of healthy nerve cells. A 100g serving of herring contains an incredible 13 micrograms of vitamin B12, which is 548% of the Daily Value. Along with folate, vitamin B12 helps the body produce red blood cells (Mikstas, 2024).

9. Provides High-Quality Lean Protein

Protein is essential for building and repairing tissues, making enzymes and hormones, and is a crucial building block of bones, muscles, cartilage, skin, and blood. Herring is an excellent source of lean protein. A 3-ounce (85g) serving of herring contains about 20 grams of protein with only 173 calories. (Mikstas, 2024). This makes it a highly efficient protein source.

10. Delivers a Massive Dose of Vitamin D

Herring is one of the best food sources of vitamin D. A single three-ounce serving of Atlantic herring provides almost 150% of the daily recommended value for this vital nutrient. (Precisionnutrition, n.d.). Vitamin D is essential for bone health, immune function, and mood regulation. Many people in the U.S. have insufficient levels of vitamin D, making herring a valuable dietary addition.

11. Offers Abundant Selenium

Selenium is a trace mineral that is vital for health. It acts as a powerful antioxidant, protecting against cell damage and infections. The body flushes selenium regularly, so it must be consumed consistently. Herring is an excellent source, with a 100-gram portion providing 47 micrograms of selenium, which is 85% of the Daily Value. (Garone, 2020).

12. Improves Bone Density

The combination of vitamin D and high-quality protein in herring makes it excellent for bone health. Vitamin D is necessary for the body to absorb calcium, the primary building block of bones. A diet rich in vitamin D, like one that includes herring, can help prevent osteoporosis, a condition characterized by weak and brittle bones (Sykes, 2013).

13. May Enhance Children’s Academic Performance

The benefits of omega-3s extend to cognitive function in children. Some research shows an improvement in the academic performance of children whose diets were well-supplemented with these essential fatty acids. This is linked to the role of omega-3s in brain health and function (Mikstas, 2013).

Herring Nutrition Facts

The significant health benefits of herring are best understood by examining its impressive nutritional profile. The data below details the macronutrients, vitamins, and minerals that make this fish a standout choice for a healthy diet.

Herring nutrition table

The following table provides a nutritional breakdown for both a standard 3-ounce (85g) serving and a 100-gram portion of Atlantic herring. This allows for easy comparison and a clear understanding of its nutrient density.

How many calories are in herring?

A standard 3-ounce (85g) serving of Atlantic herring contains approximately 134 calories, which is about 7% of the daily recommended intake (DRI) for an average adult on a 2,000-calorie diet. A larger, 100-gram portion contains around 158 calories. These calories are primarily derived from high-quality protein and healthy fats. To burn off the 134 calories from a single serving, a 155-pound person would need to walk at a moderate pace for about 25 minutes or engage in 15 minutes of casual cycling.

How much protein is in herring?

Herring is an excellent source of lean protein. A 3-ounce serving provides 15.3 grams of high-quality protein, fulfilling roughly 31% of the daily requirement. Per 100 grams, herring delivers a substantial 18 grams of protein. This protein contains all the essential amino acids your body needs for muscle repair, hormone production, and overall cellular function.

How many carbs are in herring?

Herring is a zero-carb food. Both a 3-ounce serving and a 100-gram portion contain 0 grams of carbohydrates, fiber, or sugar. This makes herring an ideal choice for low-carb and ketogenic diets, as it provides energy from fat and protein without impacting blood sugar levels.

How much fat is in herring?

While considered an “oily” fish, herring’s fat content is one of its greatest assets. A 3-ounce serving has about 8 grams of total fat, while 100 grams contain around 9.4 grams. Crucially, the majority of this fat is the heart-healthy unsaturated kind, particularly omega-3 fatty acids.

Is herring high in cholesterol?

Herring contains a moderate amount of cholesterol. A 3-ounce serving has 65 mg of cholesterol, which is 22% of the DRI. A 100-gram portion contains 77 mg. For most people, dietary cholesterol from nutrient-dense foods like fish has little impact on blood cholesterol levels, which are more influenced by saturated and trans-fat intake.

Minerals in herring

Herring provides a wealth of essential minerals, particularly selenium and phosphorus. These minerals are crucial for antioxidant defense, bone health, and energy metabolism.

The mineral content in herring is impressive, with a single 100-gram serving providing a significant portion of the daily needs for several key nutrients. The standout is selenium, with 85% of the DRI in one serving, offering potent protection against cellular damage.

Vitamins in herring

Herring is a vitamin powerhouse, especially for vitamins B12 and D. These nutrients are often difficult to obtain from diet alone, making herring an exceptionally valuable food.

The vitamin profile of herring is remarkable. It is one of the richest natural sources of vitamin B12, providing over 500% of the daily requirement in just 100 grams. It is also an excellent source of vitamin D, a nutrient in which many people are deficient.

Herring Risks and Side Effects

While herring is a healthy choice for most, there are a few potential risks and side effects to consider. Fish allergies are one of the most common food allergies, and herring is no exception. Symptoms can range from hives and nausea to severe difficulty breathing (anaphylaxis) and require immediate medical attention. Interestingly, one study found that the pickling process might lower herring’s allergenic potential, but anyone with a known fish allergy should consult a doctor before trying it. (Garone, 2020)

Another concern, particularly with improperly stored herring, is histamine toxicity. This reaction, sometimes called “fish poisoning,” occurs when bacteria on the fish produce high levels of histamine, causing symptoms like a rash, headaches, and gastrointestinal issues. (Edwards, 2020) To avoid this, always purchase herring from reputable sources and follow proper storage instructions.

Finally, certain preparations of herring can pose a risk for specific individuals. Pickled herring is high in tyramine, a compound that can cause a dangerous spike in blood pressure for people taking monoamine oxidase inhibitors (MAOIs), a class of drugs used to treat depression. (Garone, 2020) Smoked and pickled varieties are also high in sodium, which can be a concern for individuals managing high blood pressure.

Debunking myths about herring

Myth: All canned or preserved fish is unhealthy and full of additives.
Fact: While some processed fish products can be high in sodium or unhealthy oils, herring is often an exception. Canned, pickled, or smoked herring retains its incredible nutrient profile, including its high levels of omega-3s, vitamin D, and B12. Reading the label to check for added sugars or excessive sodium is wise, but as a whole, preserved herring is a convenient and highly nutritious food. (Edwards, 2020)

Myth: You must avoid herring because of mercury contamination.
Fact: This is a common misconception about seafood in general. Herring is a small, forage fish that sits low on the food chain, meaning it accumulates very little mercury. According to the National Resource Defense Council and other health organizations, herring is consistently listed among the fish with the lowest mercury levels, making it a safe and recommended choice, even for pregnant women. (Garone, 2020)

Herring Substitutes

If herring isn’t available or to your taste, several other oily fish offer a similar nutritional punch. Sardines, mackerel, and salmon are all excellent alternatives that can be used interchangeably in many recipes.

Sardines are perhaps the closest substitute for herring.

• Benefits: Like herring, they are small, low on the food chain, and packed with omega-3s, vitamin D, and calcium (from their edible bones). They are also typically inexpensive and widely available in cans.
• Drawbacks: Sardines can have a stronger, more distinct flavor than herring, which may not appeal to everyone. They are also generally smaller, which can affect the texture of certain dishes.

Mackerel is another oily fish that makes a great stand-in.

• Benefits: It boasts one of the highest concentrations of heart-healthy omega-3 fatty acids, even surpassing herring in some cases. Its firm texture holds up well to grilling and smoking.
• Drawbacks: The flavor of mackerel is richer and more pronounced than that of herring. It’s also important to choose Atlantic mackerel, as King mackerel can be high in mercury.

Salmon is a popular and versatile alternative.

• Benefits: Widely available and with a milder flavor profile, salmon is a great entry point for those new to oily fish. It is an exceptional source of omega-3s and vitamin D, particularly wild-caught varieties.
• Drawbacks: Salmon can be significantly more expensive than herring. There are also ongoing discussions about the nutritional differences and environmental impacts of wild-caught versus farmed salmon.

Popular Herring Diets

How to add herring safely into your diet? Choosing the right diet is important to ensure that you are meeting your nutritional needs while also enjoying the foods you eat. Here are a few of the available herring-friendly diet options:

1. The Pescatarian Diet
2. The Mediterranean Diet
3. The Nordic Diet
4. Low-Carbohydrate Diets (including Keto)

The Pescatarian diet is a plant-based diet that incorporates fish and other seafood as its main source of animal protein. Herring is a perfect fit, providing essential omega-3 fatty acids that might be less abundant in a standard vegetarian diet. Its high protein and vitamin B12 content also helps prevent common nutrient deficiencies.

Emphasizing whole foods and healthy fats, the Mediterranean diet is consistently ranked as one of the healthiest eating patterns. Oily fish is a cornerstone of this diet, recommended for consumption at least twice a week. Herring, with its impressive profile of omega-3s, vitamin D, and selenium, directly supports the diet’s goals of promoting heart health and reducing inflammation.

The Nordic diet is built on principles of traditional foods from countries like Norway, Sweden, and Denmark. Herring is not just allowed in this diet; it’s a foundational food. Eaten pickled, smoked, or fresh, it reflects the diet’s emphasis on local, sustainable seafood and is central to many traditional meals.

For those on low-carbohydrate diets like the ketogenic diet, herring is an excellent choice. It contains zero carbohydrates and offers a high percentage of its calories from fat and protein. This makes it a simple and effective way to meet macronutrient goals while obtaining crucial micronutrients like vitamin B12 and selenium.

How to Cook Herring?

Baked herring is a simple and healthy preparation method that preserves the fish’s delicate flavor and nutrients. Stuffing the fillets with fresh herbs, garlic, and lemon before baking not only adds flavor but also helps keep the fish moist. Baking is a superior method for nutrient retention, as the enclosed heat minimizes the loss of water-soluble vitamins like B12 compared to boiling. It requires minimal added fat, making it a heart-healthy choice.

For a smoky flavor and a slightly crisp skin, grilled herring is an excellent option. Brushing the fillets with a little oil prevents sticking and helps them cook evenly. Grilling is a fast cooking method that uses high heat, which can help seal in moisture and nutrients. There is some nutrient loss, particularly of B vitamins, due to the high temperatures, but it is generally less than with frying or boiling. Serving with a simple vinegar-based sauce can complement the rich flavor of the fish.

Crispy fried herring, coated in flour or breadcrumbs and pan-fried in butter, offers a satisfying crunch and golden-brown finish. While delicious, this is the least healthy option among common cooking methods. The high heat of frying can degrade some of the beneficial omega-3 fatty acids. This method also adds significant calories and saturated fat from the butter and coating. To make it slightly healthier, use a minimal amount of oil and avoid deep-frying.

In the Netherlands, eating raw herring (Hollandse Nieuwe) is a national delicacy. The fish isn’t truly “raw” but has been cured in a light salt brine (gibbed), which firms the flesh and adds flavor. This method involves no heat, meaning there is virtually no loss of heat-sensitive nutrients like omega-3s and vitamin D. It offers the purest taste of the fish and its maximum nutritional benefit. However, it’s crucial that the herring is sourced from a reputable supplier that follows strict food safety standards for raw consumption.

Easy Herring Recipes

These simple recipe ideas can help you incorporate the outstanding nutritional benefits of herring into your daily meals without sacrificing flavor or convenience.

Breakfast ideas with herring

Kippered herring and eggs is a classic British breakfast. A kipper is a whole herring that has been split, salted, and cold-smoked. Simply pan-fry or broil the kipper for a few minutes and serve it alongside scrambled or fried eggs for a protein-packed start to your day that is rich in omega-3s.

For a savory and satisfying meal, try a herring and potato hash. Sauté chopped onions and boiled potatoes until golden, then add flaked, smoked, or canned herring to the pan. Cook for another few minutes until the herring is warmed through. This one-pan breakfast is both filling and nutritious.

Lunch ideas with herring

A creamy herring salad makes for a quick and delicious lunch. Combine chopped pickled herring with Greek yogurt or mayonnaise, diced red onion, celery, and fresh dill. Serve it on rye bread or crackers, or use it to stuff an avocado for a low-carb option. This is a great way to use convenient, ready-to-eat jarred herring.

Create a Mediterranean herring bowl for a light yet filling meal. Start with a base of quinoa or mixed greens. Top it with canned or grilled herring fillets, cherry tomatoes, cucumber, Kalamata olives, and a drizzle of olive oil and lemon juice. This dish is a powerhouse of anti-inflammatory nutrients.

Dinner ideas with herring

Baked stuffed herring is a classic dinner that is both elegant and easy. Fill herring fillets with a mixture of breadcrumbs, fresh herbs like parsley and dill, minced garlic, and lemon zest. Place the stuffed fillets on a bed of sautéed onions, top with lemon slices, and bake until the fish is flaky and golden.

A simple dinner of herring with boiled new potatoes and dill sauce is a staple in Scandinavian cuisine. Gently poach or pan-fry fresh herring fillets. Serve them with tender new potatoes and a light sauce made from yogurt, fresh dill, and a touch of mustard. This meal highlights the simple, clean flavors of the ingredients.

Simple tips to add herring to your diet

For those with busy schedules who can’t implement the meal ideas above, there are still effortless ways to add herring to your diet.

• Flake canned or smoked herring into your favorite pasta sauce for an instant boost of protein and omega-3s.
• Top a simple avocado toast with a few pieces of pickled herring and a sprinkle of fresh dill.
• Mix chopped herring from a jar into store-bought or homemade potato salad.
• Serve smoked herring fillets on a cheese board with crackers, mustard, and pickles.
• Add canned herring to a simple green salad for a quick and easy protein source.
• Mash canned herring with a fork and mix with Greek yogurt to create a simple, healthy dip for vegetables.
• Break up grilled herring fillets and use them as a topping for a homemade pizza.

Herring Storage Tips

Knowing how to cook herring is only part of the equation; understanding proper herring storage tips is crucial to make those nutritious meals last longer and ensure safety.

Shelf life of herring

• At room temperature: Herring should not be left at room temperature for more than two hours. Never thaw frozen herring at room temperature.
• In the refrigerator: Fresh, raw herring lasts for 1-2 days. Cooked herring can be stored for 3-4 days. An opened jar of pickled herring will last for about three months, while opened smoked herring is best consumed within 1-2 weeks.
• In the freezer: Properly frozen fresh herring can maintain its quality for 3-4 months. Cooked herring stays good in the freezer for 2-3 months.

How to store herring?

Proper storage begins the moment you purchase the fish. Herring has a high oil content, which makes it more susceptible to spoilage than leaner fish, so it requires careful handling. The goal is to minimize its exposure to air and keep it at a consistently cold temperature to slow down bacterial growth.

Always store herring in the coldest part of your refrigerator, which is typically the bottom shelf towards the back. For any preparation of herring, using an airtight container is key. This prevents the fishy odor from permeating other foods and protects the herring from drying out or absorbing other smells.

How to refrigerate herring?

To ensure your herring stays as fresh as possible in the refrigerator, follow these simple steps:

1. Gently pat the fresh herring fillets dry with a paper towel to remove excess moisture.
2. Wrap each fillet tightly in plastic wrap or aluminum foil.
3. Place the wrapped fish inside a sealed, airtight container.
4. Store the container on the bottom shelf of your refrigerator, set between 32°F and 38°F (0°C to 3°C).

How to freeze herring?

Freezing is an excellent way to extend the life of herring. Here is the best method for long-term storage:

1. Clean and thoroughly dry the herring.
2. Wrap each fish or fillet individually and tightly in plastic wrap or aluminum foil. This prevents freezer burn.
3. Place the individually wrapped pieces into a heavy-duty freezer bag or an airtight container.
4. Squeeze out as much air as possible before sealing the bag.
5. Label the package with the date and place it in the freezer set at 0°F (-18°C) or below.

Signs of Spoilage in herring

Before consuming any stored herring, it’s vital to check for signs of spoilage. Trust your senses; if something seems off, it’s safest to discard the fish.

• Odor: A strong, sour, or ammonia-like smell instead of a mild, oceanic scent.
• Appearance: The fish looks dull, discolored, or has a milky, slimy film. Any signs of mold are a clear indicator of spoilage.
• Texture: The flesh feels mushy, soft, or slimy to the touch instead of firm.

8 Effective Herring Home Remedies

Are there any less-known tips to unlock the nutritious profile of herring? The following herring remedies can have a positive effect on overall well-being.

1. Simple Heart Health Tonic. For a direct dose of heart-protective omega-3s, consume a serving of plain pickled herring. To prepare, simply use high-quality, store-bought pickled herring packed in brine. Consume two to three servings per week. Store the opened jar in its brine, sealed tightly in the refrigerator, where it will last for several weeks.
2. Cognitive Clarity Snack. To support brain function and mental focus, enjoy smoked herring on a piece of whole-grain rye bread. The combination of complex carbs and the fish’s DHA provides sustained energy for the brain. No preparation is needed. Store leftover smoked herring tightly wrapped in the refrigerator for up to two weeks.
3. Anti-Inflammatory Soother. To help calm inflammation in the body, gently poach fresh herring fillets in water with a bay leaf. Poaching is a gentle cooking method that preserves nutrients. Eat the poached fish plain or with steamed vegetables. Store any leftovers in a sealed container in the refrigerator for up to three days.
4. Bone Strength Builder. For a natural calcium and vitamin D boost, use canned herring where the small, soft bones are included and edible. Mash an entire can of herring (bones included) with a fork and spread it on toast or crackers. The bones are an excellent source of calcium. Store unopened cans in a cool, dark pantry.
5. Anemia-Fighting Meal. To help combat iron deficiency, pan-fry fresh herring fillets and serve them alongside sautéed spinach, another iron-rich food. The iron in herring helps the body produce hemoglobin. Store any leftover cooked fish and spinach in the refrigerator and consume within two days.
6. Mood-Lifting Lunch. To harness the mood-regulating benefits of vitamin D and omega-3s, prepare a simple herring salad. Combine chopped pickled herring with Greek yogurt, diced onion, and fresh dill. Use this as a topping for a green salad. Store the prepared herring salad in an airtight container in the refrigerator for up to two days.
7. Muscle Function Fuel. To provide your muscles with essential omega-3 fatty acids and high-quality protein for recovery and function, consume a grilled herring fillet after a workout. Grilling is a quick method that preserves the fish’s integrity. Leftover grilled herring can be refrigerated for up to four days.
8. Herring Bait Brine for Fishing. To create a more durable and effective fishing bait, use a simple brine. In a watertight container, mix 4 cups of water, 1/2 cup of sea salt, 2 tablespoons of powdered milk, and 2 tablespoons of borax. Submerge the herring in this brine overnight in the refrigerator. The brine toughens the bait, helping it stay on the hook longer.

Herring and Weight Management

There are multiple health benefits and home remedies using herring, but what is their role in weight management? This section will analyze herring’s potential impact on weight loss, low-calorie diets, satiety, and metabolism.

Can herring help with weight loss?

Herring can be a valuable component of a weight management plan. Its high protein content is a key factor. As noted in a 2022 market analysis by Fact.MR, rising health awareness among consumers is increasing the popularity of herring for its health benefits, which supports weight management goals. Protein-rich foods are well-known to aid in weight loss by promoting satiety and preserving lean muscle mass, which is crucial for a healthy metabolism. Furthermore, the healthy omega-3 fats in herring support overall wellness, which is beneficial when making lifestyle changes for weight loss.

Herring in low-calorie diets

Herring fits well into low-calorie diets due to its impressive nutrient density. A 3-ounce (85g) serving of Atlantic herring contains only about 134 calories yet is packed with protein, vitamins, and minerals. (Garone, 2020). This allows a person to meet their nutritional needs without consuming excess calories. For those counting calories, herring provides a high nutritional return on a modest caloric investment, making it a smarter choice than many other protein sources that may be higher in calories or lower in essential nutrients.

Herring and satiety

The feeling of fullness, or satiety, is critical for controlling hunger and reducing overall calorie intake. Herring is exceptionally effective at promoting satiety due to its high protein content. A single 3-ounce serving delivers over 15 grams of protein. Protein is the most satiating macronutrient, meaning it keeps you feeling full for longer than carbohydrates or fats. Including herring in a meal can help prevent overeating later in the day, making it easier to stick to a weight management plan.

Herring and metabolism

Herring may also play a role in supporting a healthy metabolism. The high protein content has a higher thermic effect of food (TEF) compared to other macronutrients. This means your body burns more calories simply digesting and metabolizing protein. While this effect is modest, it contributes to your total daily energy expenditure. Additionally, some research suggests that the omega-3 fatty acids abundant in herring may have beneficial effects on metabolic health by reducing inflammation, which is often associated with obesity and metabolic dysfunction.

Herring for Health Conditions

While weight management is important, does herring have an effect on more serious health conditions? Here’s what the scientific literature has to say:

Herring and diabetes

Vitamin D deficiency is being investigated as a potential factor in several diseases, including diabetes (Blythman, 2013). Herring is one of the richest dietary sources of vitamin D. A single 143-gram fillet of herring provides 7.72 mcg of vitamin D, which is 39% of the daily value (Joseph, 2025). While not a direct treatment, ensuring adequate vitamin D levels through foods like herring can be a supportive dietary strategy for overall health, which is crucial for those managing or at risk for diabetes.

Herring and heart health

The evidence supporting herring for heart health is robust. Its high content of EPA and DHA omega-3 fatty acids has been shown to lower triglycerides, increase HDL (“good”) cholesterol, and reduce the risk of abnormal heart rhythms (Garone, 2020). A study involving healthy participants found that a diet rich in herring increased blood levels of nitric oxide, which helps widen blood vessels and may contribute to lower blood pressure (Joseph, 2025). The American Heart Association recommends eating fatty fish like herring at least twice a week to help prevent heart disease (Pietrangelo, 2021).

Herring and digestive issues

The anti-inflammatory properties of herring’s omega-3 fatty acids may be beneficial for certain digestive issues. Research has suggested that EPA and DHA can be effective in reducing inflammatory conditions. This includes inflammatory bowel diseases such as Crohn’s disease and arthritis (Blythman, 2013). By helping to lower systemic inflammation, a diet including herring could play a supportive role in managing these conditions.

Herring and inflammation

Herring is a powerful anti-inflammatory food. The Western diet is often high in inflammatory omega-6 fatty acids, and consuming foods rich in omega-3s, like herring, helps to create a healthier, more anti-inflammatory ratio (Garone, 2020). Studies have shown that these fatty acids can significantly lower key markers of inflammation in the body, such as C-reactive protein (CRP) (Joseph, 2025). This reduction in chronic inflammation is linked to a lower risk of numerous diseases.

Herring and cancer prevention

Emerging research suggests a link between the nutrients in herring and cancer risk reduction. A higher intake of omega-3 fatty acids has been associated with a lowered risk of breast cancer. Furthermore, there is evidence that people with a high intake of vitamin D, a nutrient abundant in herring, may have a reduced risk for both colon and prostate cancer (Edwards, 2020). While herring is not a cure, its nutritional profile makes it a valuable part of a diet aimed at cancer prevention.

The collective evidence from various studies indicates that the unique nutritional composition of herring, particularly its high concentration of omega-3 fatty acids and vitamin D, offers significant benefits for several major health conditions.

Wrapping Up: Herring Nutrition

This article has provided a comprehensive look at the remarkable benefits of herring, covering everything from its 13 evidence-based health benefits and detailed nutrition facts to potential risks and side effects. We explored herring substitutes, popular herring-friendly diets like the Mediterranean and Nordic diets, proper herring storage tips, 8 effective home remedies, its role in weight management, and its potential impact on serious health conditions.

Here are some of the most interesting facts about this nutritional powerhouse:

• A single serving of herring can provide an incredible 548% of your daily needs for Vitamin B12.
• Herring is one of the best food sources of Vitamin D, a nutrient many people are deficient in.
• Despite being an oily fish, herring is one of the cleanest ocean fish, with very low levels of mercury.
• The Dutch delicacy “Hollandse Nieuwe” is herring that has been cured in brine, not truly raw.
• Some research suggests the pickling process may reduce the allergenic potential of herring.
• Herring is a foundational food in the highly-regarded Nordic Diet.

This content was last updated in July 2025.

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Herring Nutrition FAQs

This section provides clear, expert-backed answers to the most common questions about herring. Learn about its impressive health benefits, omega-3 content, and safe preparation. Get the facts you need about this nutritious fish quickly and easily.

What is herring good for?

Herring is exceptionally good for heart and brain health due to its high concentration of omega-3 fatty acids. A single 143-gram fillet provides 3.17 grams of these essential fats, which help lower triglycerides and reduce inflammation. This fish is also a powerhouse of vitamin D and vitamin B12, supporting everything from bone health to proper nerve function and the prevention of anemia.

Is herring healthy?

Yes, herring is incredibly healthy and is considered one of the best fish choices by the FDA and EPA. It provides high-quality protein, an abundance of anti-inflammatory omega-3 fats, and antioxidants like selenium. Furthermore, herring is a small fish near the bottom of the food chain, meaning it has very low levels of mercury, with an average concentration of just 0.078 parts per million (PPM).

Is herring fattening?

Herring is not considered fattening; it is a nutrient-dense food ideal for weight management. A 3-ounce (85g) serving of Atlantic herring has only about 134 calories but is packed with over 15 grams of satiating protein, which helps you feel full longer. Although it’s an “oily” fish, its fats are the healthy, anti-inflammatory omega-3 type that are beneficial for your body.

Who should avoid herring?

People with a fish allergy should avoid herring completely. Individuals taking a class of antidepressants known as monoamine oxidase inhibitors (MAOIs) should not eat pickled herring, as it is high in tyramine, which can cause a dangerous spike in blood pressure. Those with gout may also need to limit herring, as it is high in purines, which can trigger painful flare-ups.

Can I eat herring daily?

While herring is very healthy, eating it daily may not be ideal for everyone. The American Heart Association’s general recommendation is to eat fish at least two times per week. Although herring is low in mercury, daily consumption of preserved varieties like pickled or smoked herring can lead to a very high sodium intake, and some types can be high in purines, which is a concern for those prone to gout.

Can dogs eat herring?

Yes, dogs can safely eat herring, and it is a nutritional powerhouse for them. The fish is a great source of protein and omega-3 fatty acids, which can improve a dog’s skin, coat, and immune system. Herring should always be served to dogs plain, cooked, and thoroughly deboned, avoiding any salted, pickled, or smoked preparations that contain harmful extra ingredients.

Can cats eat herring?

Yes, cats can eat herring in moderation, and it can be a healthy treat for them. Herring is packed with omega-3 fatty acids, which are beneficial for a cat’s skin, coat, and joint health. Always serve it cooked, unseasoned, and with all bones removed, as cooked bones can be a choking hazard.

How long does herring last in the fridge?

The lifespan of herring in the fridge depends on its preparation. Fresh, raw herring is highly perishable and should be used within 1 to 2 days. Cooked herring lasts a bit longer, staying good for 3 to 4 days when stored in an airtight container. An opened jar of pickled herring can last for several weeks, while opened smoked herring should be consumed within 1 to 2 weeks.

Can you freeze herring?

Yes, you can absolutely freeze herring to extend its shelf life significantly. When properly prepared and stored at 0°F (-18°C), fresh raw herring can maintain its quality for 3 to 4 months. For the best results, wrap the fish tightly in plastic wrap or foil and place it in a heavy-duty freezer bag to prevent freezer burn.

How to tell if herring is bad?

You can tell if herring is bad by using your senses of sight, smell, and touch. Spoiled herring will have a strong, sour, or ammonia-like odor instead of a mild, ocean-fresh scent. Its appearance will be dull and discolored, and it may have a slimy, milky film, while the texture will feel mushy rather than firm.

How long is herring good for?

How long herring is good for depends entirely on how it is stored. In the refrigerator, fresh herring is only good for 1 to 2 days. When frozen, its quality is maintained for 3 to 4 months. Commercially prepared products like pickled herring can last for several weeks in the fridge after opening, showcasing preservation’s effectiveness.

How to keep herring fresh?

To keep herring fresh, you must store it properly at a cold temperature. The ideal refrigerator temperature for herring is between 32°F and 38°F (0°C to 3°C). Wrap the fish tightly in plastic or foil and place it in an airtight container on the bottom shelf of your fridge to maintain its quality and prevent odors from spreading.