Herring
Overview
Herring is a small oily fish providing high levels of long-chain omega-3 fatty acids EPA and DHA, vitamin D, trace minerals such as selenium, and highly bioavailable protein. These intrinsic nutrients contribute to neuronal membrane phospholipid composition, mitochondrial oxidative metabolism, and anti-inflammatory lipid mediator production [1]. Because herring is usually eaten as fillets rather than as oil alone, typical portions deliver marine omega-3s alongside protein and micronutrients rather than isolated fat.
Within the BRAIN Diet framework, herring is treated as one of the rotational oily fish options alongside salmon, mackerel, and sardines. Regular intake of oily fish rich in EPA and DHA is associated with cardiometabolic benefits and may support aspects of cognitive and mood outcomes [1,2]. As a relatively small pelagic species, herring tends to accumulate less mercury than large predatory fish, which supports its use as a frequent marine omega-3 source within a varied dietary pattern
Key Nutritional Highlights
- Provides complete, highly digestible protein.
- Commonly contributes selenium, iodine, and vitamin B12, though levels vary by species.
- EPA/DHA content is highly species-dependent; oily fish are usually higher than lean fish or shellfish.
- Often lower in saturated fat than many fatty red-meat patterns when minimally processed.
- Nutritional profile and risk context depend on processing method (fresh vs salted/smoked/cured).
Food Context
Sourcing
- Choose herring from fisheries with transparent sustainability assessments and contaminant monitoring; smaller pelagic species such as herring typically have lower mercury levels than large predatory fish.
- Lightly processed forms (fresh, frozen, or simply cured) are preferable to heavily sweetened or ultra-processed preparations where possible.
Preparation
- Prefer gentle or moist-heat cooking methods (baking, steaming, stewing) to preserve EPA/DHA and reduce oxidation compared with intense high-temperature frying.
- Incorporate herring into meals that also contain vegetables and whole grains so that oily fish contributes marine omega-3s and vitamin D within a balanced plate.
Recipes
Essential Amino Acid Profile
This food provides a complete essential amino acid profile typical of animal proteins.
Nutrient Tables (per 100 g)
Selected food and preparation: Fish, herring, Atlantic, raw. per 100 g edible portion.
Core nutrients
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Energy | 158 kcal | — |
| Protein | 18 g | — |
| Total fat | 9 g | — |
| Saturated fat | 2 g | — |
Key vitamins and minerals
Vitamins and minerals supplying at least 10% of an adult reference intake per 100 g, derived from the composition panel.
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Phosphorus | 236 mg | 33.7% |
| Selenium | 36.5 µg | 66.4% |
| Copper | 0.1 mg | 10.2% |
| Choline | 65 mg | 11.8% |
| Vitamin B12 | 13.7 µg | 569.6% |
| Vitamin B6 | 0.3 mg | 23.2% |
| Vitamin B2 | 0.2 mg | 17.9% |
| Vitamin B3 | 3.2 mg | 20.1% |
| Vitamin B5 | 0.6 mg | 12.9% |
| Vitamin D | 4.2 µg | 28% |
Bioactive compounds
Content applies to the food and preparation identified in the source notes.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| EPA | 709 mg | — |
| DHA | 862 mg | — |
Substances
4 substances in this food
DHA (Docosahexaenoic Acid)
USDA FoodData Central reports DHA in Fish, herring, Atlantic, raw.
EPA (Eicosapentaenoic Acid)
USDA FoodData Central reports EPA in Fish, herring, Atlantic, raw.
Vitamin D
USDA FoodData Central reports vitamin D in Fish, herring, Atlantic, raw.
Omega-3 Fatty Acids
USDA FoodData Central reports EPA, DHA, total omega-3 in Fish, herring, Atlantic, raw. This class link does not treat a combined total as EPA, DHA or ALA.
References
[1] These intrinsic nutrients contribute to neuronal membrane phospholipid composition, mitochondrial oxidative metabolism, and anti-inflammatory lipid mediator production. McNamara & Carlson 2006. Omega-3 fatty acids in brain development, function, and psychopathology
[2] DHA supplementation improved both memory and reaction time in healthy young adults: a randomized controlled trial. Stonehouse et al. 2013. DHA supplementation and cognitive performance in healthy adults
[3] As a relatively small pelagic species, herring tends to accumulate less mercury than large predatory fish, which supports its use as a frequent marine omega-3 source within a varied dietary pattern. FAO 2013. Dietary protein quality evaluation in human nutrition (DIAAS report)