Herring is excellent for diabetes meal planning. It contains zero to minimal carbohydrates and provides 18-20 g protein per 3-oz serving. Herring is one of the highest omega-3 fish (1.7-2.0 g per 3 oz) — supporting cardiovascular health, possibly reducing inflammation, and lowering triglycerides. As a small fish low on the food chain, herring has minimal mercury concerns. It’s an excellent source of B12 (over 100% DV per serving — relevant for adults on metformin at B12 deficiency risk), vitamin D, and selenium. American Heart Association recommends 2 servings of fatty fish weekly; herring counts. Different preparations: kippers (split, salted, cold-smoked British style — high sodium 920 mg per 3 oz), pickled herring (vinegar-cured; variations include plain white, sour cream, wine sauce/Bismarck, matjes, and sweet-pickled), and smoked herring. For diabetes, check labels — sweet pickled herring has added sugar; choose plain or wine-sauce versions. Diabetes-friendly applications include pickled herring on rye crackers with cucumber, kippers with scrambled eggs and tomato, smoked herring salad with greens, herring spread with vegetables, marinated herring with red onion and capers, and Russian-style preparations with modified vegetables. Most preparations are very low carb when not sweet-pickled.
Nutrition by Preparation (3 oz)
| Preparation | Calories | Protein (g) | Carbs (g) | Sodium (mg) | Omega-3 (g) |
|---|---|---|---|---|---|
| Fresh herring, cooked | 175 | 20 | 0 | 95 | 1.7 |
| Kippers (cold-smoked) | 190 | 22 | 0 | 920 | 1.5 |
| Pickled herring (plain) | 225 | 15 | 3 | 740 | 1.5 |
| Pickled in sour cream | 200 | 11 | 5 | 500 | 1.0 |
| Pickled in wine sauce | 180 | 12 | 4 | 740 | 1.5 |
| Matjes herring | 240 | 16 | 0 | 700 | 1.7 |
| Hot-smoked herring | 185 | 22 | 0 | 500 | 1.5 |
| Sweet pickled (avoid) | 225 | 13 | 10 | 740 | 1.2 |
Health Benefits
- Exceptional omega-3 (EPA + DHA) content.
- Lowers triglycerides — relevant for diabetes.
- Cardiovascular protection.
- Anti-inflammatory effects.
- Exceptional B12 — supports nerve function.
- Vitamin D — particularly relevant in northern climates.
- Selenium — antioxidant.
- Low mercury (low on food chain).
- Sustainable seafood option.
Pickled Herring Varieties
- Plain pickled (Maatjes, white): vinegar, water, salt; minimal/no sugar.
- Sour cream pickled: vinegar base with sour cream sauce; modest carb.
- Wine sauce (Bismarck): vinegar + wine; complex flavor.
- Mustard sauce: vinegar + mustard.
- Curry-style: with curry spices; check sugar.
- Sweet pickled (limit): significant added sugar.
- Pickled with dill: traditional Scandinavian.
- Pickled with onions: classic combination.
Kippers (British Breakfast Style)
- Split, salted, and cold-smoked herring.
- Traditional British breakfast food.
- High sodium content (920 mg per 3 oz) — main consideration.
- Excellent omega-3 retention.
- Pair with: scrambled eggs, grilled tomato, mushrooms.
- Lower-sodium versions increasingly available.
- Rinse briefly to reduce surface sodium.
- Available canned (Crown Prince, Brunswick) or smoked from specialty markets.
Diabetes-Friendly Recipe Ideas
- Pickled herring on rye crackers with cucumber, dill, red onion.
- Kippers with scrambled eggs and grilled tomato.
- Smoked herring salad with mixed greens, lemon vinaigrette.
- Herring spread with cream cheese, lemon, herbs on vegetables.
- Marinated herring with capers and red onion.
- Mediterranean herring with olive oil, lemon, oregano.
- Herring with cucumber salad and dill.
- Scandinavian “herring stack” with rye, herring, onion, dill.
- Pickled herring in sour cream with chopped vegetables.
- Smoked herring with apple slices (small) and cream cheese.
- Russian “herring under fur coat” — modify with reduced potato; substitute beet, carrot, onion.
- Pickled herring with cottage cheese and tomato.
Scandinavian Tradition
- Herring is a staple in Swedish, Norwegian, Danish, Finnish cuisines.
- Multiple varieties on smörgåsbord (Scandinavian buffet).
- Often paired with akvavit (limit alcohol for diabetes).
- Crispbread (knäckebröd, hardtack) is traditional accompaniment — moderate carb.
- Boiled potatoes traditional — limit portion for diabetes.
- Dill is signature herb.
- Holiday tradition — Midsummer celebration, Christmas julbord.
- Cultural appeal makes herring an accessible protein source.
Sodium Reduction Strategies
- Choose lower-sodium versions when available.
- Rinse pickled or smoked herring briefly under cold water.
- Pair with naturally low-sodium foods (cucumber, dill, vegetables, lemon).
- Limit portion size to 2-3 oz at a time.
- Skip adding salt to dishes containing herring.
- Drink water with meals to maintain hydration.
- Account for sodium budget across the day.
The Bottom Line
Herring is excellent for diabetes meal planning. It contains zero to minimal carbohydrates and provides 18-20 g protein per 3-oz serving. Herring is one of the highest omega-3 fish (1.7-2.0 g per 3 oz) — supporting cardiovascular health, possibly reducing inflammation, and lowering triglycerides. As a small fish low on the food chain, herring has minimal mercury concerns. It’s an excellent source of B12 (over 100% DV per serving — particularly relevant for adults on metformin at B12 deficiency risk), vitamin D, and selenium. American Heart Association recommends 2 servings of fatty fish weekly; herring counts. Different preparations: kippers (British style; high sodium 920 mg per 3 oz), pickled herring (vinegar-cured; check labels for added sugar — sweet pickled has significant added sugar), smoked herring, and hot-smoked variants. For diabetes, choose plain pickled, wine sauce/Bismarck, mustard, or matjes versions over sweet pickled. Diabetes-friendly applications include pickled herring on rye crackers with cucumber and dill, kippers with scrambled eggs and grilled tomato (classic British breakfast), smoked herring salad with greens, herring spread with vegetables, marinated herring with capers and red onion, and Scandinavian-style with cucumber salad and dill. Limit Russian “herring under fur coat” potato content. Sodium is the main consideration — choose lower-sodium versions, rinse briefly, pair with naturally low-sodium foods, limit portion to 2-3 oz at a time. Cultural Scandinavian and Northern European traditions provide many serving ideas; pair with low-carb sides (vegetables, eggs) and limit traditional potato/crispbread accompaniments. For adults with type 2 diabetes, herring is a top-tier protein providing exceptional cardiovascular and metabolic support through omega-3 content with minimal mercury concerns. See our broader diabetes diet guide for context.
