What is herring?

Herring (Clupea harengus) is a fish belonging to the Clupeidae family living mainly in the northern part of the Atlantic Ocean.

 

What are the nutritional properties of herring?

100g of fresh herring provide about 216 calories broken down as follows:

  • 69% lipids
  • 31% protein

 

In particular, 100 grams of fresh herring contain:

  • 60.1 g water
  • 16.5 g protein
  • 16.7 g of lipids, of which: 3.3 g of saturated fat, 8.63 g of monounsaturated fats, 2,61 g of polyunsaturated fats (especially omega-3) and 85 mg of cholesterol
  • 3.5 mg niacin
  • 0.18 mg riboflavin
  • 0.12 mg thiamine
  • 12 micrograms of vitamin a (retinol equivalent)
  • trace of vitamin C
  • 320 mg potassium
  • 113 mg of phosphorus
  • 63 mg of calcium
  • 0.9 mg iron

However, nutritional properties can vary depending on the method of preservation.

 

100 grams of smoked herring contain 194 Calories, and provide:

  • 62.5 g of water
  • 19.9 g of protein
  • 12.7 g of lipids
  • 82 g cholesterol
  • 3.3 mg Niacin
  • 0.28 mg of riboflavin
  • 9 micrograms of vitamin a (retinol equivalent)
  • trace of vitamin C
  • 254 mg of phosphorus,
  • 66 mg of calcium
  • 1.4 mg iron

 

100 grams of marinated herring contains 199 Calories, and:

  • 60.2 g water
  • 18.3 g of protein
  • 14 g of lipids
  • 97 mg of cholesterol
  • 3.3 mg Niacin
  • 0.21 mg of riboflavin
  • 0.05 mg thiamine
  • 46 micrograms of vitamin a (retinol equivalent)
  • trace of vitamin C
  • 1,030 mg sodium
  • 150 mg of phosphorus
  • 98 mg potassium
  • 30 mg calcium

 

Finally, 100g of salted herring contains 218 Calories, and:

  • 48.8 g water
  • 19.8 g protein
  • 15.4 g lipid
  • 110 mg cholesterol
  • 3 mg Niacin
  • 0.29 mg of riboflavin
  • 0.04 mg of thiamine
  • 48 micrograms of vitamin a (retinol equivalent)
  • trace of vitamin C
  • 112 mg of calcium

 

When should you not eat herring?

Herring may interfere with oxazolidinones.

 

Seasonality of herring

Herring is fished throughout the year.

 

Possible benefits and drawbacks herring

Herring is an ally of red blood cells, bones and the nervous system. The omega 3 present is well known for its benefits for the cardiovascular system, and numerous organs and tissues, for example skin and eyes.

Herring is considered a safe fish, especially for its low mercury content.