- Herring - he alth properties
- Atlantic herring, raw - nutritional values, calories (per 100 g)
- Herring - use in the kitchen
Herrings, regardless of whether they are in cream, oil, vinegar or Kashubian style, have many properties and nutritional values. Herrings are a rich source of protein, vitamins and trace elements. And what is very important for people on a slimming diet, although herring is an oily fish, it does not have a lot of calories. What is the effect of herring on he alth? Why is it worth eating them?
Herringare fish that have numerouspropertiesand nutritional value. They do not provide many calories (kcal) even though they are high in fat. However, they are he althy fats - polyunsaturated essential fatty acids (PUFAs) that have a positive effect on he alth. No wonder that herring is the most frequently chosen fish by Poles. It is a must-have on Polish tables during holidays and family celebrations, although we eagerly reach for them also without occasion.
Herring - he alth properties
Herrings are a rich source of wholesome and easily digestible protein. They contain a lot of fat, but this is herring's greatest advantage! As much as 70 percent. of this fat are unsaturated fatty acids beneficial to he alth, including omega-3 fatty acids (100 g of herring provides 1.2 - 1.7 g of omega-3 fatty acids) .¹
They support immunity, help prevent heart disease, regulate blood pressure and lower cholesterol. In addition, they strengthen the bones and support the work of the eyes.
Herring, thanks to the content of omega-3 acids, also affects the mood by increasing the level of serotonin, acts as an antidepressant, and strengthens memory and concentration.
Herrings are a rich source of vitamin A, vitamin D and vitamin E, which has an antiatherosclerotic effect. Herring should therefore be eaten by people suffering from cardiovascular diseases.
Herring also contains a lot of vitamin B6 (100 g of fish covers 20% of the daily requirement of B6) and vitamin B12 (its content in 100 g exceeds the daily requirement four times). Herring also provides a lot of iron, zinc and copper, as well as phosphorus and iodine.
Herring is a fatty fish, but it does not mean that it is very caloric (100 g provides less than 160 kcal). In addition, the omega-3 fatty acids contained in them accelerate metabolism and fat burning.
- Mackerel: nutritional value of fresh, smoked and mackerelcans
- Cod - nutritional value and he alth properties
- Salmon: nutritional value - is salmon he althy?
- Tuna: nutritional value, mercury and histamine content
Atlantic herring, raw - nutritional values, calories (per 100 g)
| Energy value | 158 kcal |
| Total protein | 17.96 g |
| Fat | 9.04 g |
| Carbohydrates | 0 g |
| fiber | 0 g |
| Vitamins | |
| Tiamina | 0.092 mg |
| Riboflavin | 0.233 mg |
| Niacin | 3.217 mg |
| Vitamin B6 | 0.302 mg |
| Vitamin B12 | 13.67 mg |
| Folic acid | 10 µg |
| Vitamin A | 93 IU |
| Vitamin E | 1.07 mg |
| Vitamin D | 4.2 IU |
| Vitamin K | 0.1 µg |
| Vitamin C | 0.7 mg |
| Minerals | |
| Calcium | 975/88 mg |
| Iron | 14.55 / 1.31 mg |
| Magnesium | 351/32 mg |
| Phosphorus | 629/57 mg |
| Potassium | 468/42 mg |
| Sodium | 11/1 mg |
| Zinc | 7.75 / 0.70 mg |
| Fatty acids | |
| -saturated | 2,040 g |
| -monounsaturated | 3.736 g |
| -polyunsaturated | 2.133 g |
| cholesterol | 60 mg |
Data Source: USDA National Nutrient Database for Standard Reference
Worth knowingHerring - matias, rollmops and other types
- matiasy- these are young fish caught in May, before the first spawning. Their meat is much less fat than the other herring and is more delicate in taste. They are also less s alty. It is worth knowing that the fish "a'la matias" have nothing to do with real matias. These are ordinary herring
- rolmopsy- these are wrapped herring slices with cucumber, onion, carrot (sometimes), vinegar mustard
- Bismarcki- these are herring slices in vinegar brine, with the addition of oil, onion, mustard, bay leaves.
- pikling- this is a whole smoked herring with guts (also with dandelion or roe) inhot smoke
- kipery- these are cleaned and cold smoked herring
Herring - use in the kitchen
Fresh and frozen fish are the he althiest. Unfortunately, they are not always available for purchase. Easily available s alted herring contains slightly more A, E and B vitamins and some minerals, and is also more fatty. However, they are high in sodium, which retains water in the body and increases blood pressure. Therefore, before cooking the fish, soak it in cold water or milk.
Serve the herring with potassium-rich vegetables and fruit that goes well with the herring. We do not recommend ready-made marinades - they are hard to digest, irritate the mucous membranes, and increase the secretion of gastric juices.
In addition, like the fillets in oil sold in trays, they contain flavor enhancers and preservatives that may cause allergies.
Roasted on a wire rack or in an oven (in aluminum foil or in a baking sleeve), stewed or steamed, they are easily digestible. Therefore, they can be a valuable dish for children, adolescents and seniors.
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