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 [3].
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)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 158 kcal | — |
| Protein | 18 g | — |
| Total fat | 9 g | — |
| Saturated fat | 2 g | — |
Key vitamins and minerals
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Vitamin D | 4.2 µg | 28% |
Bioactive compounds
Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| EPA | 709 mg | — |
| DHA | 862 mg | — |
Substances
Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.
3 substances in this food
DHA (Docosahexaenoic Acid)
Accounts for ~10–15% of total brain fatty acids, 20–30% of neuronal phospholipids (PE, PS), and >90% of brain omega-3 PUFA; critical for membrane fluidity, synaptic vesicle fusion, neurodevelopment
EPA (Eicosapentaenoic Acid)
Potent anti-inflammatory; precursor to E-series resolvins; modulates dopamine and serotonin signalling
Vitamin D
Neurotrophic and immune modulation; calcium homeostasis
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)