Herring (Pacific Raw) – Nutritional Information & Benefits
Pacific herring, a small, oily fish commonly found in the colder waters of the Pacific Ocean, is not only a culinary delight but also a powerhouse of essential nutrients. Packed with high-quality protein, healthy fats, and key vitamins and minerals, raw Pacific herring is an excellent choice for a well-balanced diet.
Nutritional Breakdown (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 195.0 kcal |
| Protein | 16.39 g |
| Fat | 13.88 g |
| Saturated Fat | 3.257 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 83.0 mg |
| Iron | 1.12 mg |
| Magnesium | 32.0 mg |
| Phosphorus | 228.0 mg |
| Potassium | 423.0 mg |
| Sodium | 74.0 mg |
| Zinc | 0.53 mg |
| Copper | 0.078 mcg |
| Manganese | 0.045 mg |
| Selenium | 36.5 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.06 mg |
| Riboflavin (B2) | 0.2 mg |
| Niacin (B3) | 2.2 mg |
| Vitamin B6 | 0.45 mg |
| Folate (B9) | 5.0 mcg |
| Vitamin B12 | 10.0 mcg |
| Vitamin A | 32.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Key Health Benefits of Raw Pacific Herring
1. High-Quality Protein Source:
Herring is an excellent source of lean protein, with 16.39 grams per 100 grams. Protein plays a crucial role in muscle repair, immune function, and the production of essential enzymes and hormones.
2. Rich in Omega-3 Fatty Acids:
As an oily fish, herring provides a good amount of omega-3 fatty acids, which are vital for heart health, brain function, and reducing inflammation in the body.
3. Supports Bone Health:
With 83 mg of calcium and 228 mg of phosphorus per 100 grams, raw herring supports the maintenance of strong bones and teeth, while also contributing to overall skeletal health.
4. Beneficial for Heart Health:
Herring is packed with healthy fats, particularly omega-3 fatty acids, which can help reduce bad cholesterol levels, lower blood pressure, and reduce the risk of heart disease.
5. Boosts Immune Function:
Rich in vitamins and minerals such as vitamin B12 (10 mcg), selenium (36.5 mcg), and zinc (0.53 mg), Pacific herring helps strengthen the immune system, promoting overall health and wellbeing.
6. Promotes Brain Function:
Herring is an excellent source of B vitamins, particularly niacin (2.2 mg) and vitamin B6 (0.45 mg), which are essential for brain health, cognitive function, and the prevention of neurological diseases.
7. Supports Muscle Function and Recovery:
The combination of protein, potassium (423 mg), and magnesium (32 mg) in herring contributes to proper muscle function and helps in post-workout recovery.
8. Low in Carbohydrates:
With zero carbohydrates and sugars, herring is an ideal food for those following low-carb or ketogenic diets, providing a nutritious protein option without spiking blood sugar levels.
Allergen Information
Herring is a fish and, therefore, is not suitable for individuals with fish allergies. Please be cautious when preparing or consuming herring if you are sensitive to seafood or have a history of allergic reactions to fish.
Dietary Preferences
- High-Protein
- Low-Carb
- Rich in Healthy Fats
- Omega-3 Source
- Gluten-Free
- Paleo-Friendly
How to Enjoy Raw Pacific Herring
Raw Pacific herring can be enjoyed in a variety of ways. It can be used in sushi, pickled for a tangy snack, or served with fresh vegetables and a drizzle of olive oil for a refreshing, healthy meal. Its delicate flavor makes it a perfect addition to Mediterranean, Scandinavian, and Japanese-inspired dishes.
Conclusion
Pacific herring is a nutritious and versatile fish that offers a rich array of vitamins, minerals, and healthy fats. Whether consumed raw, grilled, or pickled, it provides essential nutrients that support overall health, including bone strength, brain function, and heart health. Incorporating herring into your diet can help enhance your nutrition and contribute to a well-rounded, balanced lifestyle.
