Herring, Pacific, Cooked with Dry Heat – Nutritional Information
Pacific herring, when prepared using dry heat cooking methods, offers a range of nutritional benefits, making it a great addition to your meals, whether you’re looking to increase your protein intake, enjoy healthy fats, or boost your intake of key vitamins and minerals. Below, you’ll find a detailed breakdown of the nutritional content of this versatile fish.
Nutritional Breakdown per 100g:
| Nutrient | Amount |
|---|---|
| Energy | 250.0 kcal |
| Protein | 21.01 g |
| Total Fat | 17.79 g |
| Saturated Fat | 4.174 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 106.0 mg |
| Iron | 1.44 mg |
| Magnesium | 41.0 mg |
| Phosphorus | 292.0 mg |
| Potassium | 542.0 mg |
| Sodium | 95.0 mg |
| Zinc | 0.68 mg |
| Copper | 0.1 mcg |
| Manganese | 0.058 mg |
| Selenium | 46.8 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.073 mg |
| Riboflavin (B2) | 0.256 mg |
| Niacin (B3) | 2.821 mg |
| Vitamin B6 | 0.519 mg |
| Folate | 6.0 mcg |
| Vitamin B12 | 9.62 mcg |
| Vitamin A | 35.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Pacific Herring
Pacific herring is not only a rich source of high-quality protein, but it is also an excellent option for anyone looking to maintain a balanced diet. Here are some notable benefits of including this fish in your meals:
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Rich in Protein: With 21 grams of protein per 100 grams, herring is a great choice for supporting muscle growth and repair, as well as promoting overall body health.
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Healthy Fats: Herring provides a good amount of healthy fats, including omega-3 fatty acids, which are essential for brain function, heart health, and reducing inflammation. The 17.79 grams of fat per serving contribute to these health benefits, with 4.17 grams coming from saturated fats.
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Mineral-Rich: This fish is particularly high in phosphorus, a mineral that supports strong bones and teeth, as well as potassium, which helps regulate fluid balance and maintain healthy blood pressure levels. It also offers a decent amount of calcium, which is crucial for bone health.
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Vitamin D and B12: With 9.62 mcg of vitamin B12 and 35 mcg of vitamin A per 100 grams, herring contributes to nerve function, red blood cell production, and overall immune health. Additionally, the presence of vitamin D helps in calcium absorption, contributing to bone and immune system strength.
Allergen Information and Dietary Considerations
While herring is a nutritious fish, it is important to be aware of common allergens. Fish, including herring, is a known allergen and should be avoided by anyone with a fish allergy. Additionally, individuals following a vegetarian or vegan lifestyle should refrain from consuming herring due to its animal origin.
As for dietary preferences:
- Gluten-Free: Herring is naturally gluten-free, making it suitable for those with celiac disease or gluten sensitivity.
- Low-Carb: With zero carbohydrates, herring is a great option for those following low-carb or ketogenic diets.
- Paleo and Keto-Friendly: The high protein and healthy fat content make herring an ideal choice for those following Paleo or Keto diets.
Cooking and Serving Suggestions
Pacific herring is a versatile fish that can be enjoyed in many ways. It’s typically prepared using dry heat methods such as grilling, baking, or broiling, which helps retain its nutrients while enhancing the flavor. Here are some ideas for serving this fish:
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Grilled Herring: Marinate the herring in olive oil, lemon, and herbs, then grill for a smoky, flavorful dish. Serve with a side of roasted vegetables for a healthy, balanced meal.
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Baked Herring: Coat the herring with a light breadcrumb crust or top with a mixture of butter, garlic, and herbs before baking for a rich and satisfying meal.
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Herring Salad: Flake the cooked herring into a light salad with mixed greens, avocado, and a vinaigrette dressing for a nutrient-packed lunch.
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Smoked Herring: If you’re looking for a more intense flavor, smoked herring can be used as a topping for crackers, incorporated into dips, or added to pasta dishes for a delightful twist.
Conclusion
Pacific herring is a highly nutritious and versatile ingredient that can support a wide range of dietary needs. Whether you’re seeking a protein-packed meal, a source of healthy fats, or a boost of essential vitamins and minerals, this fish can be a valuable addition to your menu. It offers a wealth of health benefits, all while being easy to prepare and delicious to enjoy.
