Herring has fed northern Europe for centuries — a humble, abundant fish that built economies and got pickled into countless traditional dishes. Yet outside those traditions, most people never think to eat it. That’s a missed opportunity, because herring is quietly one of the most nutritious, low-mercury, and affordable fish in the sea, delivering the same omega-3 firepower as its famous cousins for a fraction of the attention. Here’s why this old-fashioned fish deserves a modern comeback.
Quick answer: Herring is a small, oily fish rich in omega-3 fatty acids (EPA and DHA), vitamin D, vitamin B12, protein, and selenium — supporting heart and brain health like other oily fish. Because it’s small and short-lived, it’s low in mercury, making it a safe choice for regular eating. It’s also cheap, sustainable, and traditionally eaten in many forms. The main thing to watch is pickled and salted herring, which can be high in sodium and sugar — so how it’s prepared matters. Fresh, smoked, or canned herring in water gives you the benefits without the extras. For the wider small-fish picture, see sardines benefits.
What’s in herring
Herring is a classic oily fish, and nutritionally it’s right up there with sardines and mackerel:
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Explore new cuisines- Omega-3 fatty acids (EPA and DHA) — high levels of the long-chain omega-3s linked to heart and brain health.
- Vitamin D — one of the richest natural food sources, which is rare and valuable; see high vitamin D foods.
- Vitamin B12 — exceptionally high, supporting nerves and red blood cells; see high vitamin B12 foods.
- High-quality protein — filling and complete.
- Selenium — an antioxidant mineral.
That combination of omega-3 and vitamin D in particular makes herring a standout, since both are nutrients many people fall short on.
The health benefits
Herring delivers the well-established oily-fish benefits:
- Heart health. Eating oily fish is linked to a lower risk of fatal heart disease, and herring’s rich omega-3 content places it firmly among the heart-protective choices.1 A large pooled analysis also found higher omega-3 levels associated with lower risk of atrial fibrillation, supporting regular dietary omega-3.2
- Brain and mood support. DHA is a key structural fat in the brain, and omega-3s help reduce inflammation throughout the body.
- Bone and immune support. Herring’s high vitamin D content supports bone health and immune function — a genuine bonus from food rather than a supplement.
For a cheap, traditional fish, that’s a serious health résumé.
Low in mercury — eat it often
Like other small oily fish, herring is low in mercury. It’s small, short-lived, and feeds low on the food chain, so it accumulates very little of the mercury that builds up in large predatory fish.3 That makes herring a safe choice to eat regularly — including for groups advised to be careful about mercury, like pregnant women (provided it’s prepared safely and not raw). Choosing small species like herring is a recognized way to enjoy fish’s benefits while minimizing contaminant exposure.
The pickled-herring catch
Here’s the one thing to pay attention to: how herring is prepared changes its health profile a lot.
Herring is traditionally eaten in many forms, and some add a lot of salt or sugar:
- Pickled herring is often cured in a salty, sometimes sweet brine — tasty, but it can be high in sodium and added sugar.
- Salted/cured herring is, by definition, high in salt.
- Smoked herring (kippers) is delicious but can also be salty.
The herring itself is healthy; it’s the curing that adds the extras. To get the benefits cleanly:
- Choose fresh, grilled, or baked herring when you can.
- Canned herring in water (or tomato sauce) is convenient and lower in added salt than pickled.
- Enjoy pickled herring in moderation as a treat, and balance the sodium across your day.
If you watch your salt or sugar, just read the label or preparation method — the difference between fresh and heavily pickled is significant.
How to eat herring
Herring is versatile and easy to work into meals:
- Smoked herring (kippers) for breakfast, a British and Scandinavian classic.
- Canned herring flaked onto toast, crackers, or into salads, like sardines.
- Grilled or baked fresh with lemon and herbs.
- Pickled on rye bread with onion (a Scandinavian and German staple) — as an occasional treat.
Its rich flavor pairs well with acidic and sharp accompaniments — mustard, onion, lemon, rye.
A note on raw and fermented herring
Some traditional dishes use raw, marinated, or fermented herring (think Dutch maatjes or the famously pungent Swedish surströmming). A few pointers: raw fish should be properly frozen first to kill parasites, so stick to reputable sources and avoid raw preparations during pregnancy. Fermented and heavily salted versions are very high in sodium and are best treated as occasional cultural specialties rather than everyday nutrition. For routine eating, cooked, smoked-in-moderation, or canned herring gives you all the omega-3 and vitamin D benefits without those concerns.
Herring vs the other small fish
Herring belongs to the same elite group of cheap, low-mercury, omega-3-rich oily fish as sardines, anchovies, and mackerel. It’s particularly notable for its vitamin D and B12. The main practical wrinkle is that herring is so often sold pickled or salted, so it pays to mind the preparation — whereas a plain tin of sardines needs no such thought. Rotating among these small fish keeps your meals varied and your nutrient intake broad; see sardines vs salmon for how they compare with the famous big fish.
Suggested read: Sardines Benefits: Why This Tiny Fish Is a Superfood
The bottom line
Herring is an overlooked nutritional gem — rich in omega-3, exceptionally high in vitamin D and B12, full of quality protein, and low in mercury, all while being cheap and sustainable. It delivers the same heart- and brain-supporting benefits as more fashionable oily fish, and it’s been a dietary staple for centuries for good reason.
The one thing to mind is preparation: pickled and salted herring can carry a lot of sodium and sugar, so favor fresh, smoked-in-moderation, or canned-in-water versions to get the benefits cleanly, and treat the pickled jar as an occasional pleasure. Give this old-fashioned fish a modern spot on your plate and you’ve added one of the best-value omega-3 and vitamin D sources around. To explore the rest of the small oily fish, start with sardines benefits.
Kromhout D. Omega-3 fatty acids and coronary heart disease. The final verdict? Curr Opin Lipidol. 2012;23(6):554-559. PubMed ↩︎
Qian F, Tintle N, Jensen PN, et al. Omega-3 Fatty Acid Biomarkers and Incident Atrial Fibrillation. J Am Coll Cardiol. 2023;82(4):336-349. PubMed ↩︎
Domingo JL. Omega-3 fatty acids and the benefits of fish consumption: is all that glitters gold? Environ Int. 2007;33(7):993-998. PubMed ↩︎
