The nutritional composition of herring
Herring, also known as "Peel, Greenscale, Green," is a nutrient-rich fish that offers a variety of health benefits. With an edible portion of 63 grams per 100 grams, it's a great source of high-quality protein and essential vitamins and minerals. Per 100 grams, herring provides approximately 118 calories, making it a lean and healthy choice for those looking to maintain a balanced diet.
It contains 20.1 grams of protein, which is excellent for muscle development and overall body function. The fat content is relatively low at 4.2 grams, with a significant amount of omega-3 fatty acids that support heart and brain health. Herring is also rich in several B-vitamins, including thiamine (B1) at 0.03 mg, riboflavin (B2) at 0.07 mg, and niacin (B5) at 2.9 mg, all of which play key roles in energy metabolism.
In terms of minerals, herring is a good source of calcium (31 mg), magnesium (32 mg), iron (0.9 mg), and potassium (325 mg), which helps regulate blood pressure and supports proper nerve and muscle function. It also contains 0.81 mg of vitamin E, 0.96 mg of zinc, and 37.69 mcg of selenium, all of which contribute to immune support and antioxidant activity.
While herring is low in carbohydrates and dietary fiber, it does contain 42 micrograms of vitamin A and 73.9 retinol equivalents, making it beneficial for eye health and skin function. Additionally, it provides 108 mg of cholesterol and 47.4 mg of sodium, so it's best consumed in moderation as part of a well-rounded diet.
Overall, herring is a nutritious and flavorful fish that can be a valuable addition to any meal plan, offering a wide range of essential nutrients that support overall health and well-being.
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