If you're looking for a delicious and healthy snack that's high in protein and low in calories, look no further than canned herring. A 100-gram serving of canned herring contains just 181 calories and is a good source of many essential nutrients, including omega-3 fatty acids, vitamin D, and protein. Not only is canned herring delicious, but it also offers a variety of potential health benefits.

In addition to being a low-calorie, nutrient-dense food, canned herring is also high in protein, with 18 grams per serving, and low in carbohydrates, making it an excellent option for those following a low-carb or high-protein diet. It's also a good source of omega-3 fatty acids, which are essential for heart health and have been shown to reduce inflammation, lower blood pressure, and improve brain function.

Whether you're looking for a snack to help you power through your workday or an easy-to-prepare meal that's packed with nutrition, canned herring is a great choice. Read on to learn more about the many health benefits of this delicious and nutritious food.

Calories and Macronutrients

A 100-gram serving of canned herring contains just 181 calories and is a good source of many essential nutrients, including omega-3 fatty acids, protein, vitamin D, and calcium. With 18 grams of protein per serving and only a few grams of fat and carbohydrates, canned herring is an excellent choice for those looking to boost their protein intake while keeping their calorie and carb intake low. In addition to its macronutrient content, canned herring is also rich in vitamins and minerals, including vitamin D, which is important for bone health and the immune system, and calcium, which is essential for healthy bones and teeth. Additionally, canned herring is low in mercury compared to many other types of seafood, making it a safe and healthy choice for most people.

Rich Source of Omega-3 Fatty Acids

One of the main health benefits of canned herring is its high omega-3 fatty acid content. Omega-3 fatty acids are essential fats that have been shown to lower inflammation, improve heart health, and support brain function. A 100-gram serving of canned herring contains over 1 gram of omega-3 fatty acids, making it one of the richest dietary sources of these beneficial fats. Several studies have found that consuming omega-3 fatty acids may be beneficial for reducing the risk of heart disease, which is the leading cause of death worldwide. Omega-3s have also been shown to help reduce inflammation and improve immune function, making them an excellent addition to any healthy diet.

Good for Heart Health

Canned herring is an excellent food for heart health, thanks to its high omega-3 fatty acid content. Omega-3 fatty acids have been shown to lower blood pressure, reduce inflammation, and decrease the risk of heart disease. In fact, several studies have found that consuming fatty fish like herring may lower the risk of heart disease by up to 30%.

Can Boost Immune System

Canned herring is a good source of several key vitamins and minerals that are important for immune function, including vitamin D and selenium. Vitamin D is known to play a critical role in immune system function, and research has shown that getting enough of this vitamin can help reduce the risk of autoimmune diseases and other immune-related conditions. Selenium is another important nutrient for immune function, as it helps to activate immune cells and supports the body's antioxidant defenses. Consuming canned herring on a regular basis can help ensure that you're getting enough of these important nutrients to support your immune system and keep you healthy.

Promotes Weight Loss

Canned herring is a great food to include in a healthy diet if you're looking to lose weight. With only 181 calories per 100-gram serving, canned herring is a low-calorie food that can help you feel full and satisfied without consuming too many calories. Additionally, the high protein content of canned herring can help you feel full for longer, making it easier to stick to a calorie-controlled diet. In fact, studies have shown that consuming a diet high in protein can lead to greater weight loss and improved body composition compared to a diet high in carbohydrates or fats.

May Lower Risk of Depression

Some research has suggested that consuming fatty fish like canned herring may help reduce the risk of depression and other mood disorders. One reason for this is the high omega-3 fatty acid content of canned herring, as omega-3s have been shown to reduce inflammation and improve brain function, both of which may be factors in the development of depression. Additionally, some studies have found that consuming high amounts of fish may be associated with a lower risk of depression and other mood disorders. While more research is needed to confirm these findings, there is promising evidence to suggest that canned herring may be a helpful food for supporting mental health.

May Improve Skin Health

Canned herring is a good source of several vitamins and minerals that are important for skin health, including vitamin D and zinc. Vitamin D, in particular, is known to help support healthy skin and reduce the risk of skin-related conditions like psoriasis and eczema. Additionally, the omega-3 fatty acids found in canned herring may help to reduce inflammation throughout the body, which can be beneficial for skin health. While more research is needed to fully understand the relationship between canned herring and skin health, there is some evidence to suggest that consuming this food may be helpful for promoting healthy skin.

Best Ways to Enjoy Canned Herring

Canned herring can be enjoyed in many different ways, making it a versatile and convenient food. Here are a few great ways to enjoy canned herring:

• Add it to salads for a protein-packed lunch
• Eat it on its own for a quick and easy snack
• Use it as a topping for crackers or rice cakes
• Mix it with Greek yogurt and spices for a delicious dip
• Cook it up with vegetables for a healthy and delicious meal

Potential Risks of Consuming Canned Herring

While canned herring is generally a safe and healthy food, there are a few potential risks to keep in mind. One concern is the high sodium content of some canned herring products, which can be problematic for individuals with hypertension or other heart-related conditions. Additionally, some people may be allergic to herring or other types of seafood, so it's important to be aware of any potential allergies before consuming canned herring.

Buying and Storing Canned Herring

When shopping for canned herring, be sure to read the label carefully and choose products that are low in sodium and have not been treated with any artificial preservatives. It's also important to store canned herring properly to ensure that it stays fresh and safe to eat. Canned herring can be stored in the pantry for up to a year or more, but it's best to consume it within a few months of purchase for the best quality. Once opened, canned herring should be stored in the refrigerator and consumed within a few days.