Herring Health Benefits and Sample Recipe

Herring is one of the healthy fish people eat today. A forage fish, herring is part of the Clupeidae family. They usually move in big schools near the coast and around fishing banks. As food, herring is usually smoked, salted, or pickled. The following are the health benefits of herring, along with a sample recipe.

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Health Benefits


One health benefit of eating herring is energy. According to San Francisco Gate, three ounces of pickled herring contains 223 calories whereas sardines packed in oil have 177 calories. Then, herring also has a total fat content of about eight to 15 grams. Carbohydrates and fats are provide the body the fuel it needs to carry out its functions and daily tasks. To add, herring has protein, which is from 12 to 20 grams in a three-ounce serving. Protein also serves as an energy source when carbohydrate and fat stores are depleted. Hence, herring consumption helps a person become energized throughout the day.


Herring also helps prevent and manage inflammation. According to Dr. Axe’s official website, inflammation is a considerable issue in the Western territories, since people’s diet is associated with chronic inflammation, which results to other diseases like diabetes mellitus, cardiovascular disease, and cancer. A study supports herring’s anti-inflammatory properties; the data revealed that eating pickled herring helped reduce inflammation and pain due to omega-3, selenium, and anti-inflammatory nutrients. Omega-3 prevents fat accumulation in the blood vessels while selenium prevents cellular damage due to fat accumulation and oxidation processes.

Nervous Health

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Another health benefit of herring is the health of the nervous system. According to Live Strong, the fish contains two types of omega-3 fatty acids – docosahexanoic acid (DHA ) and eicosapentaenoic aicd (EPA). Both promote the function of the brain and reduce a person’s risk of having heart diseases. A per The Guardian, these fatty acids are also efficient in preventing inflammatory conditions like arthritis and Chron’s disease. Herring also contains vitamin B, which promotes brain activities, which include thinking, memory, and sensation. According to the publication, a serving of the fish contains 0.8 milligram of vitamin B6 or 62 percent of the recommended daily intake.

Cardiovascular Health

Herring also promotes the health of the heart and the blood vessels. Just like salmon and tuna, herring contains omega-3 fatty acids, which help reduce low-density lipoproteins or bad cholesterol. This way, blood pressure will not rise and the workload of the heat will be maintained. As per San Francisco Gate, herring has 1.7 grams of omega-3 fatty acids and the recommended daily intake for men and women is 1.6 grams and 1.1 grams, respectively.

Sample Recipe

One recipe that has herring as ingredient is Caribbean Fried (Sautéed) Smoked Herring. According to The Spruce, the ingredients include eight ounces smoked herring fillets, two tablespoons of neutral oil like canola or vegetable, half cup diced onions, half cup diced tomatoes, minced hot pepper, one clove garlic (crushed), one tablespoon minced fresh thyme, half tablespoon lemon juice, and green onions (thinly sliced, white, and green parts).

To prepare, as per the publication, the smoked herring fillets are added to a saucepan with water to cover. Then, the fish is brought to a boil for five minutes, thoroughly drained, and set aside. Next, the fish is chopped into small pieces and are set aside. After that, oil is added to a skillet and heated. The onions are also tossed in and sautéed until translucent. Once done, the tomatoes, garlic, thyme, and hot pepper are sautéed for one minute. Next, the boiled and drained fish is added and tossed to mix, cooking for five minutes. Finally, lemon juice and green onions are stirred in and removed from heat.

Herring is one of the healthy animal foods people can eat at present. Thus, it can be part of various dishes for families and groups of friends.

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