Nutrition
The difference you can taste
Fishing is so much more than an industry in Norway – it’s a lifestyle. Our fishermen are proud of what they do and go to great lengths to ensure that we continuously deliver the highest quality produce to our customers. That’s why they will only fish for herring when it’s at its best and most nutritious. If you’re passionate about eating and delivering healthy food choices, the information below will give you the confidence to recommend herring.
Autumn is the peak season for Norwegian spring spawning herring. This is when the herring gains the most fat, which enhances the flavour of the fish and ensures it contains lots of essential vitamin D and healthy omega-3 fatty acids.
What makes Norwegian herring so good?
Protein
Every single cell in your body needs protein to maintain it. Herring is a fantastic source of these essential macromolecules, with 15.2 g per 100g.
Good for the mind and body
Herring is a nutritious fish for everybody. It has high levels of essential fatty acids, which improve endurance and aid recovery after exercise, while at the same time helping to maintain beautiful skin.
Marine omega-3 fatty acids (EPA/DHA)
Omega-3 forms important building blocks within the brain. It also prevents and reduces the development of cardiovascular diseases. Omega-3 consists of the marine fatty acids EPA and DHA. The levels of EPA/DHA in Norwegian spring spawning herring are high at 2.1 g/100g, compared with the Pacific Herring at 1,5 g/100g.
Essential vitamin D
Our bodies need vitamin D to balance out our calcium levels – a process that helps to create strong and healthy bones. Vitamin D also boosts your immune system and keeps your heart healthy. In the winter months, when the sunlight hours dwindle, your body needs additional vitamin D, as your skin can’t produce enough of it.
Selenium
Herring is rich in selenium. This important element fights harmful chemical processes in the body (also known as an antioxidant). Selenium supports a healthy immune system and good cognitive function.
The Norwegian health authorities recommend that we eat 10 micrograms of Vitamin D per day.
Luckily, you’ll find the entire recommended amount in just 100g of herring (that’s just enough for a sandwich topping!).
Norwegian spring spawning herring has the highest levels of vitamin D, with 25 ± 11μg per 100g, compared with Pacific Herring, which has 14 ± 11μg.
Nutrition facts
Nutrition value per 100 g of boneless norwegian spring spawning herring in winter (edible part)
| Energy | 776 kJ |
|---|---|
| 187 kcal | |
| Protein | 15,2 g |
| Fat | |
| of which | |
| - Saturated fat | 2.9 g |
| - Monounsaturated fat | 5.9 g |
| - Polyunsaturated fat | 3.3 g |
| of which | |
| - Omega 3 (n-3) | 2.8 g |
| - Omega 6 (n-6) | 0.2 g |
| Cholesterol | 68 mg |
| Carbohydrates | 0 g |
| Vitamins | |
|---|---|
| Thiamine | 0.04 mg |
| C | |
| Ribloflavin | 0.30 mg |
| Niacin | 0.004 g |
| B6 | 0.5 mg |
| Folate | 11 μg |
| B12 | 12 μg |
| A | 6 μg |
| D | 11.5 μg |
| E | |
| Minerals | |
| Calcium | 38 mg |
| Phosphorus | 290 mg |
| Iron | 1 mg |
| Magnesium | 38 mg |
| Potassium | 463 mg |
| Zinc | 0.5 mg |
| Selenium | 50 μg |
The fat content in the Norwegian spring spawning herring is 136 ± 46g/kg, compared with 122.7 ± 30g/kg in Pacific herring.
Chef Jostein Medhus
Manager of the Norwegian Culinary TeamFrequently asked questions
How do I know that herring from Norway is safe?
Norway's fish industry operates in accordance with EU food safety legislation. Our Food Safety Authority is responsible for checking food safety, recommending new measures and drawing up regulations. The Scientific Committee for Food Safety is responsible for conducting risk assessments.
Do capsules or pills provide the same health benefits?
Norwegian herring contains several nutrients that you will not get from omega-3 supplements, including vitamin D, protein and selenium. The synergy of these ingredients gives greater health effects than omega-3 supplements alone. However, for those who struggle to eat the recommended two-three portions of fish a week, omega-3 supplements may be a way to achieve a suitable dose.
Is it safe for pregnant women to eat fish and seafood?
Yes – in fact it’s encouraged. The World Health Organisation (WHO) recommends that women eat more seafood while pregnant.
For more information about Norway’s quality and safety checks, please see our dedicated Quality and Seafood Safety pages.
LEARN MORE ABOUT NORWAY'S QUALITY SEAFOOD
We pride ourselves on our quality and safety standards. Discover more about the steps being taken to ensure that Norwegian herring remains a popular choice on the world’s menu.
