What is the Healthiest Way to Eat Herring?

January 1, 2026 •

4 min read

According to the FDA, herring is a top-tier fish, low in mercury and packed with nutrients, making it a healthy choice to consume multiple times a week. But with so many preparation styles available—fresh, smoked, pickled, or canned—how do you choose the healthiest way to eat herring to maximize its benefits?

Quick Summary

This guide breaks down the nutritional differences and health considerations for various herring preparations, comparing fresh, smoked, pickled, and canned varieties. It outlines recommended cooking methods that preserve nutrients and offers recipes to help you enjoy this oily fish for optimal health.

Key Points

Eat Fresh: Unprocessed herring offers the highest nutritional value, retaining all natural omega-3s, vitamins, and minerals without added sodium.
Choose Healthy Cooking Methods: To preserve nutrients, opt for grilling, baking, or light pan-frying with healthy oils over deep-frying.
Be Mindful of Preserved Varieties: Pickled herring is very high in sodium and should be consumed sparingly, especially by those with high blood pressure.
Read Canned Labels: Canned herring can be healthy if packed in water or a healthy oil, but check labels to avoid high-sodium or unhealthy oil versions.
Enjoy Low Mercury Content: Herring is a low-mercury fish, making it a safe and healthy protein source for frequent consumption, even for pregnant women.
Incorporate Small Bones for Calcium: When eating whole fresh herring, the small bones can be consumed, providing an excellent source of calcium.
Pair with Fresh Ingredients: Enhance flavor and nutrition by serving herring with fresh vegetables, herbs, and light vinaigrettes.

Herring is a nutritional powerhouse, celebrated for its high levels of omega-3 fatty acids, vitamin D, and protein. Its low mercury content makes it a safer option for regular consumption compared to larger fish like tuna. However, the healthfulness of herring is heavily influenced by how it is prepared. Choosing the right method is key to unlocking its full potential.

The Fresh Herring Advantage

Eating fresh, unprocessed herring is generally considered the healthiest option. Fresh herring retains all its natural omega-3 fatty acids, vitamins, and minerals without the added sodium often found in preserved varieties. For many, the bones in small fish like herring can be eaten, providing an extra source of calcium.

Healthy Cooking Methods for Fresh Herring

To preserve the delicate nutrients in fresh herring, opt for gentle cooking methods. High-heat frying can damage omega-3s, while baking, grilling, or pan-frying with a minimal amount of healthy oil helps maintain the fish's nutritional integrity.

Grilling: Simple grilling with a squeeze of lemon and fresh herbs is a quick and delicious method. It keeps the preparation clean and prevents the addition of excess fats or calories.
Baking: Baking whole herring fillets in the oven with a light seasoning is a straightforward way to cook the fish evenly while retaining moisture and flavor. Try a parchment paper pouch to steam it with vegetables.
Pan-Frying with a Healthy Twist: For a healthier pan-fry, use a small amount of extra virgin olive oil or avocado oil instead of butter. A coating of oatmeal can also be used to absorb excess natural oil without adding unnecessary fat.

Understanding Preserved Herring

While fresh is ideal, preserved herring offers a convenient alternative. It's important to understand the nutritional trade-offs that come with smoking, pickling, or canning.

Smoked vs. Pickled vs. Canned Herring


Feature	Smoked Herring (Kippers)	Pickled Herring (Rollmops, Matjes)	Canned Herring	Fresh Herring
Omega-3s	High, but some loss can occur from processing.	High, retains many healthy omega-3s.	High, remains a good source of omega-3s.	Highest, completely preserved.
Sodium Content	Lower than pickled, but still contains added salt.	Very High, significantly higher sodium due to brine.	Varies by brand and liquid; can be moderate to high.	Very Low, naturally low in sodium.
Convenience	Excellent, ready-to-eat product.	Excellent, long shelf-life and ready-to-eat.	Excellent, very long shelf-life and no cooking needed.	Low, requires immediate cooking and storage.
Nutrient Concerns	Potential for added fats or higher salt depending on process.	Excessive sodium for those with hypertension.	Added oils and sodium vary; always check labels.	Minimal concerns; requires proper storage and preparation.

Key Factors for Making the Healthiest Choice

When evaluating different herring products, a few factors are paramount for health-conscious consumers. The presence of added ingredients like excessive salt, unhealthy fats, or sugars is the primary drawback of preserved herring. For pickled herring, the high sodium content is a major consideration for anyone managing blood pressure. Canned herring's nutritional profile depends heavily on whether it's packed in water, olive oil, or a less healthy alternative. Always read the label to minimize unfavorable additives.

Preparation Methods and Recipes

While fresh herring is easy to prepare, even preserved versions can be incorporated into healthy recipes. For instance, pickled herring can be drained and rinsed to reduce some of its high sodium content before being mixed into a potato salad. Smoked kippers can be baked or poached rather than fried.

Here are some simple and healthy ways to prepare herring:

Quick Fresh Herring Pan-Fry: Lightly season fillets with salt and pepper, dredge in a little oatmeal for a crispy crust, and pan-fry in a small amount of oil for just a few minutes per side until golden. Serve with fresh herbs.
Healthy Herring Salad: Combine canned herring packed in water with a mix of chopped fresh vegetables like red onion, dill, and celery. Dress with a light vinaigrette made from extra virgin olive oil and white wine vinegar for a heart-healthy meal.
Herring with Roasted Vegetables: Roast fresh herring fillets alongside a medley of root vegetables and serve with a dollop of low-fat Greek yogurt instead of sour cream.

A Note on Sustainability and Mercury

Herring is a sustainable choice and naturally low in mercury, making it a safe option for most people, including pregnant women. However, diversifying your seafood intake is always a good idea to limit exposure to any potential contaminants. The health benefits of omega-3s from fish like herring far outweigh the minimal risks associated with mercury for the general population.

Conclusion: Making Your Decision

The healthiest way to eat herring is to consume it fresh, prepared simply through grilling, baking, or light pan-frying, as this approach preserves the maximum amount of nutrients and avoids unwanted additives. When choosing preserved options, be mindful of high sodium levels in pickled versions and check the label on canned products for unnecessary oils. By choosing fresh or opting for healthier preserved options, you can regularly enjoy the significant heart-healthy, brain-boosting, and anti-inflammatory benefits of this nutritious oily fish. Ultimately, the best method is the one that fits your lifestyle while prioritizing minimal processing and low additive content.

Visit the FDA website for more information on safe seafood consumption guidelines.

Frequently Asked Questions

Pickled herring is a good source of omega-3s and vitamin B12, but it is very high in sodium. For most people, consuming it in moderation is fine, but those watching their sodium intake due to high blood pressure should be cautious and consider fresher alternatives.

Smoked herring, like kippers, is also a healthy choice, offering good protein, omega-3s, and vitamin D. It generally contains less sodium than pickled herring, making it a better preserved alternative for many.

Yes, canned herring remains a great source of omega-3s and other valuable nutrients. The key is to choose varieties canned in water or heart-healthy oils like olive oil to avoid unnecessary additives and fats.

Yes, the tiny, soft bones in herring are edible and are a fantastic natural source of calcium. Many traditional preparations, both fresh and preserved, are eaten with the bones intact.

Yes, herring is among the safest fish for pregnant women and children due to its very low mercury content. The omega-3s are beneficial for fetal brain development.

You can reduce the sodium content of pickled herring by rinsing it under cold water before serving. Pairing it with unsalted ingredients, such as fresh vegetables, also helps balance the flavor without adding more salt.

The best cooking methods for fresh herring are grilling, baking, or pan-frying with a little healthy oil. These methods preserve the natural oils and prevent the fish from drying out while minimizing the addition of unhealthy fats.