Herring is one of the most nutrient-dense fish you can eat. It delivers exceptionally high levels of omega-3 fatty acids, carries very little mercury, and costs less than most other oily fish. A single 100-gram serving of Atlantic herring provides about 1.6 grams of combined EPA and DHA, the two omega-3 fats most strongly linked to heart and brain health. That alone puts herring near the top of any list of healthy seafood.
Omega-3 Content Compared to Other Fish
Herring’s standout feature is its omega-3 concentration. Atlantic herring contains roughly 0.7 grams of EPA and 0.9 grams of DHA per 100 grams of fish. Pacific herring is similarly rich, with about 1.0 gram of EPA and 0.7 grams of DHA. These numbers rival salmon and surpass most other commonly available fish, including cod, tilapia, and shrimp.
EPA and DHA are considered essential nutrients because your body cannot produce them on its own. They help build brain cells, maintain brain function throughout life, and play a central role in keeping your cardiovascular system healthy. Getting them directly from fish is more efficient than relying on plant-based omega-3 sources like flaxseed, which your body has to convert (poorly) into EPA and DHA before it can use them.
Heart Health Benefits
The American Heart Association recommends eating omega-3-rich fish at least twice a week specifically to support cardiovascular health. Herring is one of the fish they name as a top choice. The omega-3s in herring help lower triglycerides, reduce inflammation in blood vessels, and may modestly lower blood pressure over time. These effects compound: people who eat fatty fish regularly have consistently lower rates of heart disease in large population studies.
A standard serving is about 4 ounces raw (3 ounces cooked). Two to three servings per week keeps you well within the recommended range for both omega-3 intake and safe mercury exposure. At that frequency, herring delivers roughly 2,000 to 3,000 milligrams of EPA and DHA per week, which comfortably meets most guidelines for heart protection.
Very Low Mercury Levels
Mercury is the main reason people hesitate about eating fish regularly, but herring is one of the safest options available. FDA testing between 2005 and 2012 found herring averaged just 0.078 parts per million of mercury. For comparison, canned light tuna averages 0.126 ppm, canned albacore tuna hits 0.350 ppm, and fresh bigeye tuna reaches 0.689 ppm. Herring’s mercury level is roughly one-fifth that of albacore.
This low number makes sense biologically. Herring are small, short-lived fish that feed low on the food chain, so they don’t accumulate mercury the way large predators like tuna and swordfish do. You can safely eat up to 8 to 12 ounces of herring per week (two to three servings) without concern, according to Mayo Clinic guidelines for low-mercury seafood.
Other Nutrients Worth Noting
Beyond omega-3s, herring is packed with protein, vitamin D, vitamin B12, and selenium. Vitamin D is notoriously hard to get from food, and fatty fish like herring are among the few reliable dietary sources. A single serving can provide a significant portion of your daily needs. Vitamin B12 supports nerve function and red blood cell production, while selenium acts as an antioxidant that protects cells from damage.
Pickled and Smoked Herring: Watch the Sodium
Fresh or frozen herring gives you all the benefits with minimal downsides. Pickled herring is a different story. A quarter-cup serving of pickled herring contains about 3 grams of sugar from the brine, and the sodium content is high enough that it can meaningfully contribute to elevated blood pressure if you eat it regularly. Smoked herring (kippers) also tends to be high in sodium, though less so than pickled varieties.
If you enjoy pickled or smoked herring, treating it as an occasional food rather than your primary source makes sense. For everyday eating, fresh, frozen, or canned-in-water herring gives you the same omega-3 payload without the added salt and sugar.
One Concern: Gout and High Uric Acid
Herring is a high-purine food. Purines break down into uric acid in your body, and excess uric acid triggers gout flares. The Arthritis Foundation specifically lists herring alongside anchovies and sardines as fish to limit if you have gout or elevated uric acid levels. If you’ve had gout attacks before, this is a real consideration. For everyone else, the purine content is not a health concern.
A Sustainable Choice
Herring is also one of the more environmentally responsible fish to eat. Because herring travel in dense, single-species schools in mid-water, fishing for them uses relatively little fuel, produces low bycatch, and causes minimal seabed damage compared to bottom-trawled species. Many herring fisheries in the North Atlantic and Arctic carry Marine Stewardship Council (MSC) certification or are considered sustainably harvested. Look for MSC-certified herring when possible, as stock health varies by region.
At its core, herring offers an unusual combination: top-tier omega-3 content, very low mercury, broad nutritional value, a lower price point than salmon, and a smaller environmental footprint. For most people, eating it two to three times a week is one of the simplest upgrades you can make to your diet.