A single cooked herring fillet weighing 143 grams contains approximately 290 calories. Herring is a popular fish known for its rich and distinct flavor. It is considered a delicacy in many parts of the world, particularly in Northern Europe. However, aside from its great taste, herring has a range of health benefits. Here we will explore some of the nutritional information and potential health benefits of herring fillet.

Herring is an excellent source of protein, omega-3 fatty acids, vitamins, and minerals. Each cooked fillet contains around 31 grams of protein, 20 grams of fat, and no carbohydrates. It also contains varying amounts of vitamins B12, D, and E, as well as minerals like iron, magnesium, and calcium.

Incorporating herring into your diet can be a great way to get the nutrients you need to maintain a healthy body. In the next sections, we'll explore other potential health benefits associated with consuming cooked herring fillet.

Calories in Cooked Herring Fillet

As noted earlier, each cooked herring fillet contains approximately 290 calories, making it a relatively low-calorie food compared to many other protein sources. This makes it a great option for those on a weight-loss diet or looking to maintain their current weight. It is important to remember, though, that the calorie count will vary depending on how the herring is cooked. For instance, if it is fried or served in a high-calorie sauce, the calorie count could be significantly higher. Steaming, broiling, or grilling herring will generally result in a lower calorie count.

Protein Content of Cooked Herring Fillet

Herring fillets are an excellent source of high-quality protein. Each cooked fillet contains around 31 grams of protein, which is about 62% of the recommended daily intake for most adults. Protein is important for building and repairing tissues, and it also plays a role in muscle development. Herring is also a good source of essential amino acids, which are the building blocks of protein. This means that consuming herring can help ensure you are getting all of the amino acids your body needs to function optimally.

Fat Content of Cooked Herring Fillet

While herring fillets are relatively low in calories, they are high in fat. A single cooked fillet contains approximately 20 grams of fat. However, this is not necessarily a bad thing. The fat in herring is primarily omega-3 fatty acids, which are important for heart health and brain function. Omega-3 fatty acids are considered essential fats, which means that your body cannot produce them on its own and must obtain them from your diet. Consuming foods high in omega-3 fatty acids has been linked to a range of benefits, including reducing the risk of heart disease, lowering blood pressure, and improving brain function. In fact, some studies suggest that omega-3 fatty acids may even help reduce symptoms of depression and anxiety.

Carbohydrate Content of Cooked Herring Fillet

Cooked herring fillets do not contain any carbohydrates, making them a great option for those on a low-carbohydrate or ketogenic diet. However, if you are looking for carbohydrates to fuel your workouts or other daily activities, you may need to pair the herring with a carbohydrate-rich side dish like rice or potatoes.

Vitamin Content of Cooked Herring Fillet

Herring fillets are a good source of several vitamins, including vitamin B12, vitamin D, and vitamin E. Vitamin B12 is important for maintaining healthy nerve cells, red blood cells, and DNA synthesis. It is primarily found in animal products, making herring fillets an excellent source for those following a vegetarian or vegan diet. Vitamin D is important for bone health and calcium absorption. It is primarily obtained through sun exposure, but consuming herring fillets can also help ensure you are getting enough vitamin D.

Mineral Content of Cooked Herring Fillet

Herring fillets contain several important minerals, including iron, magnesium, and calcium. Iron is important for red blood cell production and oxygen transport throughout the body. Magnesium is important for maintaining healthy nerves, muscles, and bones. Calcium is important for maintaining healthy bones and teeth.

Cooked Herring Fillet and Heart Health

Consuming herring fillets has been linked to several potential benefits for heart health. As noted earlier, herring is a rich source of omega-3 fatty acids, which have been shown to reduce the risk of heart disease, lower blood pressure, and improve cholesterol levels. In addition, herring contains several other nutrients that can help support heart health, including niacin and magnesium. Niacin has been shown to help lower cholesterol levels and reduce inflammation in the body. Magnesium can help lower blood pressure and improve circulation.

Cooked Herring Fillet and Brain Function

The omega-3 fatty acids found in herring fillets are also important for brain function. These fatty acids are necessary for maintaining healthy brain cell membranes and can help improve cognitive function and memory. In fact, some studies suggest that omega-3 fatty acids may help reduce the risk of cognitive decline and dementia in older adults. In addition to omega-3 fatty acids, herring fillets also contain vitamin E, which has been shown to help improve brain function and reduce the risk of Alzheimer's disease.

Cooked Herring Fillet and Eye Health

Consuming herring fillets can also help support eye health. Herring is a good source of vitamin D, which has been linked to a reduced risk of age-related macular degeneration (AMD). AMD is a leading cause of blindness in older adults. In addition, herring contains several other nutrients that are important for maintaining healthy vision, including vitamin A and omega-3 fatty acids.

Cooked Herring Fillet as a Source of Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that are important for overall health. Consuming foods high in omega-3 fatty acids has been linked to several potential benefits, including reducing inflammation in the body, improving heart health, and reducing the risk of chronic diseases like cancer and Alzheimer's. Herring fillets are an excellent source of omega-3 fatty acids, making them a great addition to any healthy diet. In fact, consuming just two servings of fatty fish like herring per week has been shown to provide significant health benefits.