What Are the Benefits of Eating Herring?

December 13, 2025 •

3 min read

According to the USDA, a 3-ounce serving of raw Atlantic herring can provide over 500% of the daily value for vitamin B12. These small, oily fish are not only a nutritional powerhouse but also offer a range of significant health advantages, making it essential to understand what are the benefits of eating herring and how to incorporate them into your diet.

Quick Summary

Herring is a nutritious, low-mercury fish packed with omega-3 fatty acids, vitamin D, and vitamin B12. It supports cardiovascular health, improves cognitive function, reduces inflammation, and offers a high-quality protein source. Its versatility makes it a simple addition to a balanced diet.

Key Points

Omega-3 Rich: Herring is an excellent source of EPA and DHA, supporting heart health and brain function.
Packed with Vitamins: It is a top food source for vitamin D and vitamin B12, crucial for bone health and the nervous system.
Low in Mercury: As a smaller fish, herring has very low mercury levels, making it safe for regular consumption.
High-Quality Protein: A single serving provides a significant amount of lean protein, contributing to muscle function and satiety.
Anti-Inflammatory: The omega-3s in herring help reduce inflammation, which can benefit conditions like arthritis.
Excellent Mineral Source: Herring contains key minerals like selenium, iron, and potassium, which support various bodily processes.

The Nutritional Powerhouse That Is Herring

Herring, a small, silvery fish found in coastal waters, is often called a superfood for good reason. It is one of the most nutrient-dense foods available, offering an exceptional profile of vitamins, minerals, and essential fatty acids. Unlike many larger fish, herring is also considered a low-mercury option, making it a safe choice for regular consumption. Whether enjoyed fresh, smoked (as kippers), pickled, or canned, this versatile fish can significantly contribute to overall health and well-being.

Rich in Omega-3 Fatty Acids

One of the most significant benefits of eating herring is its high concentration of long-chain omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). A single 3-ounce serving can provide more than the body's daily needs. Since the human body cannot produce these essential fats on its own, they must be obtained through diet.

Key functions of omega-3s include:

Cardiovascular Health: Omega-3s have been shown to lower triglycerides, reduce blood pressure, and slow the progression of arterial plaque. They can also decrease the risk of abnormal heart rhythms (arrhythmias).
Brain Function: These fatty acids are crucial for proper brain function, memory, and cognitive health. Regular intake has been linked to a reduced risk of depression and age-related mental decline.
Anti-Inflammatory Properties: Omega-3s have powerful anti-inflammatory effects that can benefit inflammatory conditions like arthritis and Crohn's disease.

A Treasure Trove of Vitamins and Minerals

Beyond its famous omega-3 content, herring is an excellent source of several other vital nutrients. This nutrient density is what solidifies its status as a highly beneficial food.

Vitamin D: Herring is one of the best natural food sources of vitamin D, providing a substantial percentage of the daily recommended value per serving. This vitamin is essential for bone health, immune system function, and mood regulation, especially in climates with limited sunlight.
Vitamin B12: A 3-ounce serving of herring is exceptionally rich in vitamin B12, which plays a critical role in brain function, nervous system maintenance, and red blood cell formation.
Selenium: This mineral is a potent antioxidant that supports thyroid function and helps protect cells from damage.
Iron: Herring provides a good source of iron, which is necessary for producing hemoglobin to carry oxygen throughout the body. Anemia can result from insufficient iron intake.
Iodine: Herring is a marine fish and therefore a great dietary source of iodine, which is crucial for healthy thyroid function.
Other Minerals: Herring also provides minerals such as phosphorus, potassium, calcium, and magnesium, all of which are important for various bodily processes, including bone strength and muscle function.

Herring vs. Other Fatty Fish: A Comparison

While other fatty fish are also praised for their omega-3 content, herring holds its own with a unique nutritional profile and low mercury levels.


Feature	Herring	Salmon	Tuna (Albacore)
Omega-3s (per 3 oz)	High (~1.5g EPA/DHA)	High (~1.2-1.8g EPA/DHA)	Moderate (~0.5-0.6g EPA/DHA)
Mercury Content	Very Low	Low	High
Vitamin B12	Very High	Good	Good
Vitamin D	Excellent	Excellent	Low
Cost	Generally Affordable	Can be Expensive	Varies by preparation
Sustainability	Robust and well-monitored	Varies by species and origin	Concerns exist for some species

Versatile and Accessible

One of the best qualities of herring is its versatility. It can be prepared in numerous ways to suit different palates. For example, kippers are smoked herring popular in some breakfast traditions, while pickled herring is a staple in Northern European cuisine. Canned herring is an affordable and convenient option, offering a quick way to add high-quality protein and omega-3s to your diet. For those concerned about the high sodium content of pickled versions, fresh or smoked varieties are great alternatives. Many people also choose to eat the small, soft bones found in herring, which provide an additional source of calcium.

For more detailed nutritional information, consult the resource provided by the National Institutes of Health (NIH).

Conclusion

Incorporating herring into your diet offers a multitude of benefits, from boosting heart and brain health to providing essential vitamins and minerals. As a sustainable, low-mercury fish, it represents a smart choice for health-conscious consumers. Its rich flavor and adaptability in various recipes make it an easy and delicious addition to your weekly meals. Whether you prefer it smoked, pickled, or fresh, the benefits of eating herring make it a food worth exploring.

Frequently Asked Questions

Herring is very rich in omega-3s, and some processed herring products can have a higher percentage of omega-3s than salmon fillet by weight. However, both are excellent sources, and a variety of fatty fish is best for a balanced diet.

Yes, canned herring is a healthy option, though its nutritional profile can vary depending on the preservation method. It still provides beneficial omega-3 fatty acids, protein, and vitamins. Be mindful of sodium content, especially in versions canned with salt or brine.

No, herring is considered a low-mercury fish. Its mercury levels are significantly lower than larger predatory fish, making it a safer option for consumption, even for pregnant women.

Yes, the small, soft bones in herring are edible and are an excellent source of calcium. Many people eat them along with the fillet, especially in canned varieties.

Pickled herring offers many of the same omega-3 and vitamin benefits as fresh herring. However, it is typically very high in sodium, so those monitoring blood pressure should consider fresh or smoked alternatives.

Herring and sardines are related oily fish with similar nutritional benefits. Herring are generally larger, but both are excellent sources of omega-3s, vitamin D, and protein. They can often be used interchangeably in recipes.

Herring is very versatile. It can be pan-fried, grilled, boiled, or broiled. Common preparations also include pickling (often with dill and onion) and smoking (as kippers).