Atlantic Herring (Raw)
Atlantic herring is a nutrient-dense fish that offers a rich source of essential vitamins and minerals, making it an excellent choice for those looking to boost their intake of protein, healthy fats, and various micronutrients. Its distinctive flavor, delicate texture, and versatile uses make it a popular ingredient in many culinary traditions, particularly in Scandinavian and European cuisines. This raw version of Atlantic herring is often enjoyed in various forms, such as pickled, marinated, or grilled, and can easily be incorporated into a range of recipes from light salads to hearty stews.
Nutritional Information per 100g of Atlantic Herring (Raw)
| Nutrient | Amount |
|---|---|
| Energy | 158 kcal |
| Protein | 17.96 g |
| Total Fat | 9.04 g |
| Saturated Fat | 2.04 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 57 mg |
| Iron | 1.1 mg |
| Magnesium | 32 mg |
| Phosphorus | 236 mg |
| Potassium | 327 mg |
| Sodium | 90 mg |
| Zinc | 0.99 mg |
| Copper | 0.092 mcg |
| Manganese | 0.035 mg |
| Selenium | 36.5 mcg |
| Vitamin C | 0.7 mg |
| Thiamin (B1) | 0.092 mg |
| Riboflavin (B2) | 0.233 mg |
| Niacin (B3) | 3.217 mg |
| Vitamin B6 | 0.302 mg |
| Folate (B9) | 10 mcg |
| Vitamin B12 | 13.67 mcg |
| Vitamin A | 28 mcg |
| Vitamin E | 1.07 mg |
| Vitamin D2 | 4.2 mcg |
Allergen Information
Atlantic herring is a type of fish and may trigger allergic reactions in individuals with fish allergies. Symptoms can include hives, swelling, and difficulty breathing. It is important to ensure that people with fish allergies avoid consuming herring or any dishes that contain it.
Dietary Preferences
- High in Protein: Atlantic herring is an excellent choice for those looking to increase their protein intake, particularly those following pescatarian or high-protein diets.
- Low in Carbs: With 0 grams of carbohydrates, it’s suitable for low-carb and ketogenic diets.
- Omega-3 Fatty Acids: Rich in omega-3 fatty acids, which are beneficial for heart health and inflammation reduction.
- Gluten-Free: Naturally free from gluten, making it a safe choice for individuals with celiac disease or gluten sensitivity.
Nutritional Benefits
Atlantic herring is a powerhouse of nutrients, offering a rich supply of protein and essential fats, along with an array of vitamins and minerals that support overall health. It is particularly noted for its high content of vitamin B12, selenium, and omega-3 fatty acids, which are crucial for brain function, immune health, and cardiovascular health. Additionally, the fish’s good balance of fat, including healthy unsaturated fats, makes it a heart-friendly option.
- Protein: With nearly 18 grams of protein per 100 grams, herring is an excellent source of lean protein, supporting muscle repair, immune function, and overall body maintenance.
- Omega-3 Fatty Acids: Rich in omega-3 fatty acids, this fish plays an important role in reducing inflammation, improving cognitive function, and supporting healthy skin and joints.
- Vitamin B12: A standout nutrient, vitamin B12 is vital for red blood cell formation, nerve function, and DNA synthesis, making herring an ideal food for preventing deficiencies in those who follow plant-based diets.
- Selenium: A trace mineral that works as a powerful antioxidant in the body, selenium helps to protect cells from oxidative stress, supports thyroid health, and enhances immune function.
Cooking Tips
Atlantic herring is incredibly versatile and can be cooked in various ways to bring out its flavor. Here are a few ideas for preparing this nutrient-packed fish:
- Grilled: Brush with olive oil and season with herbs and spices for a simple yet flavorful grilled herring.
- Pickled: A traditional preparation, pickling herring gives it a tangy and savory flavor. Serve it alongside rye bread or as part of a Scandinavian smorgasbord.
- Marinated: Marinate the fish in a mixture of vinegar, sugar, onions, and spices for a quick and easy dish.
- Baked: Place herring fillets in a baking dish with your favorite vegetables and bake for a hearty, nutritious meal.
Conclusion
Atlantic herring is a fantastic addition to any healthy diet, packed with protein, healthy fats, and essential nutrients like omega-3 fatty acids, vitamin B12, and selenium. Whether enjoyed grilled, pickled, or marinated, it’s an excellent choice for those seeking to enhance their nutrient intake while enjoying a delicious and sustainable seafood option. For those with fish allergies, it’s important to avoid herring, but for many, this small fish offers big health benefits.
