Herring Cooked earns a very good FoodScore of 85/100, primarily driven by its exceptional protein content and rich profile of beneficial micronutrients and omega-3 fatty acids.
Provides 23.03g of protein per 100g serving, contributing significantly to daily needs.
Excellent source of omega-3 fatty acids, with 2.01g per 100g.
Delivers 548% DV of Vitamin B12 and 27% DV of Vitamin D in a 100g serving.
Minimally processed (NOVA 1) whole food with no added sugar or trans fat.
Contains 115mg of sodium per 100g, a moderate amount for seafood.
Scores +9 points above the seafood category average (76/100 across 30 foods).
Herring Cooked achieves a FoodScore of 85/100, reflecting its strong nutritional profile. A significant bonus comes from its high protein content, providing 23.03g per 100g, which is a substantial contribution to daily requirements. The food also receives a considerable bonus for its rich micronutrient profile, particularly for phosphorus, zinc, vitamin D, vitamin B12, and riboflavin, all essential for various bodily functions. Its favorable healthy fat profile, characterized by 2.01g of omega-3 fatty acids and a low 2.62g of saturated fat, further boosts its score. As a NOVA 1 food, it is unprocessed or minimally processed, earning another bonus for being a whole food. While these bonuses are substantial, a standard bonus cap adjustment of -10 points is applied to prevent any single food from scoring excessively high due to multiple positive attributes. There are no penalties for added sugar, trans fat, or high sodium, contributing to its overall high score. To score even higher, a food would typically need to offer a broader range of micronutrients at higher DVs or provide dietary fiber, which herring does not contain.
Health benefits
What the nutrients in herring cooked actually do for you, grounded in established dietary science.
Supports Heart Health
Herring is an excellent choice for cardiovascular health due to its rich content of omega-3 fatty acids. A 100g serving provides 2.01g of omega-3s, which are recognized for their role in maintaining healthy blood pressure and reducing triglyceride levels. The low saturated fat content (2.62g per 100g) also aligns with dietary recommendations to limit intake of fats that can negatively impact heart health. Including fish like herring regularly can be a key part of a heart-healthy eating pattern, as emphasized by dietary guidelines. While beneficial, it's important to prepare herring in ways that don't add excessive unhealthy fats or sodium.
Aids Muscle Growth and Repair
With 23.03g of protein per 100g, cooked herring is a high-quality protein source essential for muscle growth, repair, and overall tissue maintenance. This amount can contribute significantly to an adult's daily protein needs, especially for those who are physically active. Protein provides the necessary amino acids that the body uses to build and repair muscle fibers after exercise. The complete amino acid profile found in animal proteins like herring ensures the body receives all essential amino acids it cannot produce on its own. Pairing herring with other nutrient-dense foods can further support recovery and muscle health.
Boosts Brain Function and Mood
The omega-3 fatty acids, particularly DHA and EPA, found abundantly in herring (2.01g per 100g), are crucial for brain health and cognitive function. Research suggests these fats play a vital role in maintaining brain cell structure and communication, potentially supporting memory and reducing the risk of cognitive decline. Additionally, herring is exceptionally rich in Vitamin B12, providing 548% of the Daily Value per 100g. Vitamin B12 is essential for nerve function and the production of neurotransmitters, which are critical for mood regulation. A deficiency in B12 can lead to neurological issues and mood disturbances, making herring a valuable dietary source.
Contributes to Bone Health
Herring provides several key nutrients that contribute to strong bones and teeth. It offers 74mg of calcium (6% DV) and 41mg of magnesium (10% DV) per 100g, both of which are fundamental building blocks of bone tissue. Furthermore, it is a good source of Vitamin D, supplying 27% of the Daily Value. Vitamin D is critical for calcium absorption and bone mineralization, playing a direct role in bone density. While not a primary source of calcium, the combination of these nutrients makes herring a beneficial food for skeletal health, especially when consumed as part of a balanced diet rich in other calcium sources.
Supports Immune System Function
Herring contains several nutrients that are important for a healthy immune system. It provides 1.27mg of zinc (12% DV) per 100g, a mineral vital for immune cell development and function. Zinc helps the body fight off infections and heal wounds. Additionally, herring is a notable source of Vitamin D, contributing 27% of the Daily Value. Vitamin D is increasingly recognized for its role in modulating immune responses and reducing inflammation. While not a significant source of Vitamin C, the presence of zinc and Vitamin D makes herring a valuable food for supporting overall immune resilience.
Herring Cooked earns a very good FoodScore of 85/100, primarily driven by its exceptional protein content and rich profile of beneficial micronutrients and omega-3 fatty acids.
How to eat it
Cooked herring is a versatile and nutrient-dense seafood that can be incorporated into a US diet in various ways. It's often enjoyed pan-fried, baked, grilled, or smoked, offering a distinct flavor profile that pairs well with acidic or creamy accompaniments. Due to its rich omega-3 content and high protein, a typical serving of 100-150g can be a satisfying and healthy main course or a substantial addition to salads.
For a simple meal, pan-fry herring fillets with a squeeze of lemon and fresh herbs to highlight its natural flavor.
Incorporate flaked cooked herring into salads or sandwiches as a protein-rich alternative to tuna or chicken.
Consider baking herring with vegetables like bell peppers and onions for a balanced one-pan meal.
Store fresh herring in the coldest part of your refrigerator and consume within one to two days, or freeze for longer storage.
Pair herring with whole grains and leafy greens to create a complete and nutrient-dense meal.
Things to keep in mind
For most healthy adults, cooked herring is a safe and beneficial food. However, individuals with a fish allergy should avoid herring. While herring is generally considered a low-mercury fish, pregnant women and young children should still adhere to general guidelines for fish consumption, typically 2-3 servings of low-mercury fish per week. There are no widely documented gastrointestinal issues or significant drug interactions associated with consuming herring at normal serving sizes.
Reader questions
Is cooked herring a healthy food choice?
Yes, cooked herring is considered a very healthy food. It scores 85/100 on FoodScore, indicating a high nutritional value. It is an excellent source of protein, omega-3 fatty acids, and several essential vitamins and minerals, including Vitamin B12 and Vitamin D.
Is cooked herring good for heart health?
Cooked herring is highly beneficial for heart health. It provides 2.01g of omega-3 fatty acids per 100g, which are known to support cardiovascular function. Its low saturated fat content also aligns with dietary recommendations for maintaining a healthy heart.
Is cooked herring considered processed?
No, cooked herring is classified as a NOVA 1 food, meaning it is unprocessed or minimally processed. This indicates it retains its natural nutritional integrity without significant industrial alteration or the addition of unhealthy ingredients.
How should I cook herring to maximize its health benefits?
To maximize health benefits, opt for cooking methods that use minimal added fats, such as baking, grilling, or pan-frying with a small amount of healthy oil. Avoid deep-frying, which can add excessive unhealthy fats and calories. Seasoning with herbs, spices, and lemon can enhance flavor without adding sodium.
What are some good alternatives to herring if I can't find it?
If herring is unavailable, other fatty fish like mackerel, sardines, or salmon are excellent alternatives. They offer similar benefits, including high levels of omega-3 fatty acids and protein. Canned versions of these fish can also be convenient and nutritious options.
Does herring contain a lot of sodium?
Cooked herring contains a moderate amount of sodium, with 115mg per 100g. This is not considered high for a protein source. However, be mindful of added sodium from seasonings or sauces during preparation, especially if you are monitoring your sodium intake.
Can herring help with weight management?
Yes, herring can be a good food for weight management. Its high protein content (23.03g per 100g) promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. As a minimally processed food, it also supports a nutrient-dense diet without empty calories.