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?

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
Herring is a fantastic product, with such a great taste. It’s also one of the best things you can eat when it comes to healthy fats, lots of protein and vitamins. Herring is a wild-caught fish and when it arrives on the Norwegian coastline, it is at its best!

Chef Jostein Medhus

Manager of the Norwegian Culinary Team

Frequently 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.