Herring — 158 kcal

Fatty fish like salmon, mackerel, and sardines are among the richest food sources of omega-3s (EPA and DHA). Herring contains 9g total fat per 100g; fattier fish generally provide 1–2g of omega-3s per serving. Check the micronutrient table above for details.

Mercury levels vary by species. Large predatory fish (swordfish, king mackerel, shark) tend to accumulate more mercury, while smaller species like salmon, sardines, and tilapia are low-mercury choices. Most adults can safely eat 2–3 servings of low-mercury fish per week.

Canned and fresh Herring are nutritionally similar — canning preserves protein (18g/100g) and omega-3 fats effectively. Canned fish may be higher in sodium, so look for low-sodium varieties. It is also more affordable and has a longer shelf life.

Baking, grilling, steaming, and poaching are the healthiest methods — they keep the calorie count close to the raw value of 158 kcal/100g without adding extra fat. Avoid deep-frying, which can more than double the calorie content.

Herring delivers 18g of protein per 100g, making it one of the highest-quality protein sources available. Fish protein is easily digestible and contains all essential amino acids. A single fillet provides a substantial portion of your daily protein needs.