Is Herring Healthier Than Salmon? A Comprehensive Nutritional Deep Dive

The American Heart Association recommends eating fatty fish at least twice a week for optimal heart health. As health-conscious consumers look beyond the standard choices, many wonder: is herring healthier than salmon, and which oily fish is truly the better catch for your diet?

Quick Summary

Herring offers a compelling nutritional profile with typically higher omega-3s, lower mercury content, and greater sustainability compared to salmon. While salmon remains a highly nutritious source of protein and vitamins, herring provides a budget-friendly and environmentally conscious alternative with substantial health benefits for brain and heart function.

Key Points

• Omega-3s: Cured herring can have a significantly higher concentration of omega-3s than salmon per serving.

• Lower Mercury: As a smaller fish, herring contains less mercury than larger species like salmon.

• Higher B12: Herring is an exceptional source of Vitamin B12, often containing more per serving than salmon.

• Greater Sustainability: Herring fisheries are typically considered more sustainable than many farmed salmon operations.

• More Affordable: Herring is consistently a more budget-friendly option compared to the generally higher cost of salmon.

• Excellent Protein: Both fish provide high-quality protein and essential vitamins like Vitamin D.

The Nutritional Breakdown: Herring vs. Salmon

When comparing the nutritional merits of herring and salmon, both stand out as exceptional sources of omega-3 fatty acids, high-quality protein, and essential vitamins. However, a closer look reveals several key distinctions that can influence which fish might be the better choice for you.

Omega-3 Fatty Acids

Both herring and salmon are renowned for their high levels of long-chain omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These healthy fats are vital for brain function, cardiovascular health, and reducing inflammation. Some analyses show that cured herring can contain a higher percentage of omega-3s than some salmon fillets, though levels can vary widely based on the species, source (wild vs. farmed), and preparation method. A 100-gram serving of cured herring might boast a significant omega-3 concentration, with studies noting up to 4.3%, compared to 1.5% in some salmon fillets. In contrast, a different study highlights that both wild salmon and herring are excellent sources, providing substantial amounts per serving.

Key Vitamins and Minerals

Beyond healthy fats, both fish are packed with other nutrients:

• Vitamin B12: Herring is an exceptional source of Vitamin B12, crucial for nerve function and red blood cell production. Some studies show it can contain significantly higher levels than salmon.
• Vitamin D: Both fish are good dietary sources of Vitamin D, which is essential for bone health and immune system regulation. Herring often contains high levels, though some varieties of salmon may also be rich in it.
• Selenium: This mineral, an antioxidant that supports thyroid health, is abundant in both salmon and herring.
• Protein: Both provide a high amount of quality protein, essential for muscle repair and overall bodily function.

Mercury Levels and Food Safety

One of the most significant differences between herring and salmon lies in their position on the aquatic food chain, which directly impacts their mercury content. As a smaller fish, herring feeds on plankton and small marine organisms, meaning it accumulates far less mercury than larger, predatory fish.

Mercury Levels in Fish

• Herring: Due to its size and diet, herring contains very low levels of mercury, making it a safer option for frequent consumption, especially for sensitive groups like pregnant women.
• Salmon: While also considered a low-mercury fish overall, certain types—particularly some larger or older farmed salmon—can contain slightly higher levels than herring. Choosing wild salmon can often further reduce potential contaminant exposure.

A Look at Sustainability and Environmental Impact

For eco-conscious consumers, the sustainability of seafood is a major consideration. The methods used to fish for herring versus those used to farm or catch salmon present distinct environmental profiles.

Herring's Sustainable Advantages

• Wild-Caught: Herring is typically wild-caught using efficient methods like purse seines, often with certification from organizations like the Marine Stewardship Council (MSC), designating it as a sustainable choice.
• Reduced Footprint: Since herring is a smaller fish, its harvest has a lower overall environmental impact compared to many larger species.

Salmon's Environmental Considerations

• Farmed Salmon: The majority of salmon consumed is farmed, and these operations have faced criticism for environmental issues such as water pollution and reliance on wild fish for feed. The amount of wild fish needed to feed farmed salmon, though decreasing, still presents a sustainability challenge.
• Wild Salmon: While often more sustainable than farmed, wild salmon fisheries still require careful management to ensure healthy stock levels.

Cost and Accessibility Comparison

Accessibility and price are practical factors for many shoppers. Herring is consistently a more affordable protein source than salmon, making it a budget-friendly option for those seeking the benefits of oily fish. While salmon prices have seen significant increases over time, herring has remained more stable.

Comparison Table: Herring vs. Salmon

Feature	Herring	Salmon
Omega-3s (EPA/DHA)	Very high; potentially higher per serving, especially in cured varieties.	High; an excellent source, especially wild-caught.
Mercury Levels	Very low due to smaller size and diet.	Low, but potentially higher than herring, especially in some farmed varieties.
Sustainability	Generally highly sustainable, often MSC-certified.	Varies; farmed salmon has notable environmental concerns; wild is a better option.
Vitamin B12	Exceptional source; often significantly higher levels.	Excellent source; but typically less concentrated than in herring.
Protein	High-quality protein source.	High-quality, lean protein source.
Cost	Typically significantly more affordable.	Can be considerably more expensive, especially wild salmon.

How to Choose the Right Fish for You

Your final choice between herring and salmon depends on your priorities. For maximum omega-3s at a lower cost, and with minimal mercury concerns, herring is a powerhouse option. For a more familiar taste and texture, along with high protein and other nutrients, salmon is still a fantastic choice, particularly if you opt for responsibly sourced wild varieties. You can also vary your seafood intake by enjoying both throughout the year.

Conclusion: So, Is Herring Healthier Than Salmon?

In a head-to-head comparison, herring has a slight edge over salmon in several key areas, particularly for its lower mercury levels and more sustainable sourcing. It offers a nutrient-dense package with high omega-3s, protein, and exceptional levels of Vitamin B12, often at a more accessible price point. While salmon is undeniably a healthy and delicious choice, especially high-quality wild salmon, herring presents a compelling case as a healthier, more environmentally friendly, and affordable alternative that deserves a regular spot on your plate.

For more detailed guidance on healthy seafood choices, consult resources like the Seafood Health Facts website, which provides comprehensive overviews of various species and their nutritional benefits.

Frequently Asked Questions

Which fish has more omega-3s, herring or salmon?

While both are excellent sources of omega-3 fatty acids, some studies show that cured herring can contain a higher percentage of omega-3s per serving compared to many salmon fillets. However, omega-3 levels vary depending on the type and preparation of the fish.

Is herring safer to eat than salmon due to mercury?

Yes, herring is generally considered safer regarding mercury. As a smaller fish lower on the food chain, it accumulates significantly less mercury than larger, predatory fish like salmon, making it a very low-mercury option.

Is herring or salmon better for sustainability?

Herring is typically considered a more sustainable choice. It is often wild-caught from healthy, well-managed stocks (e.g., MSC-certified), whereas farmed salmon can have a larger environmental footprint and resource usage.

How do the vitamin and mineral contents compare between herring and salmon?

Herring often has exceptionally high levels of Vitamin B12 and is also a great source of Vitamin D. Salmon is also rich in Vitamin D and other nutrients like selenium and potassium, though herring may have an edge in B12 concentration.

Is salmon a good source of protein compared to herring?

Both fish are fantastic sources of high-quality protein. A 3.5-ounce serving of either fish provides a substantial amount of protein, making both excellent choices for muscle health.

Can pregnant women eat herring?

Yes, health authorities often recommend that pregnant women eat low-mercury fish like salmon, anchovies, and herring as part of a balanced diet. Its high omega-3 content is beneficial for fetal brain development.

Is it better to choose wild or farmed salmon?

While both offer nutritional benefits, many health and environmental experts recommend wild-caught salmon when possible. Wild salmon generally has fewer contaminants and a lower environmental impact compared to some farmed varieties.