📊 Nutritional Table (100 g)
Below is the detailed nutritional value per 100 grams herring.
| Nutrient | Amount (100 g) | % RDA |
|---|---|---|
| 🔥 Calories (Energy) | 158 kcal | -- |
| 💪 Protein | 18.0 g | -- |
| 🧈 Fats | 9.0 g | -- |
| 🍚 Carbohydrates | 0 g | -- |
| 🌾 Fiber | 0 g | -- |
| Omega-3 | 1.7 g | -- |
| Vitamin D | 680 IU | 113% |
| Vitamin B12 | 8.0 µg | 333% |
| Selenium | 36 µg | 65% |
| Phosphorus | 180 mg | 26% |
* RDA - Recommended Daily Allowance (EU Regulation 1169/2011). Percentages are calculated for an adult. Athletes' needs may be higher.
💪 Benefits for Athletes
Here are the main herring benefits in an athlete's nutrition:
- Omega-3 and vitamin D - a strong synergy for joint health
- High B12 and selenium - for energy and antioxidant protection
- Affordable price - quality nutrition at low cost
- A traditional product - easily found in Lithuania all year round
🍳 How to Prepare
The best ways to prepare herring, while preserving maximum nutritional value:
- Herring with onions: a classic dish with fresh onions
- Herring salad: with beetroot, carrots, eggs and Greek yogurt
- Herring spread: minced herring with cottage cheese and dill - on bread
⚡ When to Eat?
A snack or a light dinner. Before training - 3+ hours.
🔄 Substitutions and Alternatives
Best alternatives herring:
Mackerel, salmon, sardines, canned tuna
💡 Tips
- Choose lightly salted herring - less sodium
- If you are watching salt - soak in water for 30 min before eating
- Pair with dark bread - a complete dish
- Soak herring in milk - a milder taste
🥄 Portions And How To Include In Diet
A practical portion — 50–100 g. Herring is a fatty marine fish, so it contains a fair amount of omega-3 fatty acids, but also a lot of sodium, especially in the salted version. Choose fresh or less salted, and consume salted herring in moderation.
- Herring with potatoes and onions — a classic.
- Herring with dark bread and egg.
- Freshly baked — with lemon and herbs.
🛒 How To Choose And Store
Fresh herring has clear eyes, shiny skin and a neutral smell. Keep salted herring in the refrigerator in its own liquid; after opening, consume within a few days. Frozen — in the freezer, tightly sealed.
- Salted — in the refrigerator, up to 3–5 days after opening.
- Fresh — consume the same or the next day.
- Watch the sodium content in salted products.
⚠️ Common Mistakes
- A lot of salted herring — excess sodium, especially if your diet is already high in salt.
- Forgetting the fat content — herring is higher in calories than lean fish, so watch your portion size.
- Not fresh fish — an unpleasant “fishy” smell indicates that the product is not at peak freshness.
📋 What Is Important To Know
Herring is a fatty fish, so it is rich in omega-3 fatty acids (EPA and DHA), as well as vitamin D and B12. Omega-3 are essential fatty acids that the body cannot produce on its own, so they must be obtained from food. Due to its fat content, herring is higher in calories than lean fish, but that fat is exactly its value.
⚖️ Portions And Daily Norm
- A portion — 100–150 g, enough as the main protein source in a dish.
- It is recommended to eat fatty fish several times a week; herring is one of the most affordable options (see omega-3).
- Eat salted herring in moderation — it contains a lot of salt.
- Choose fresh or marinated if you are watching sodium intake.
🙋 Frequently Asked Questions
Is Salted Herring Healthy? It has the same omega-3, but a lot of salt — portion size and total daily sodium intake matter.
Is Herring Suitable Every Day? Better several times a week, and alternate with other fatty fish, such as mackerel.
How to Reduce Saltiness? Salted herring can be soaked in water or milk — some of the salt dissolves.