Herring or silver darling is highly nutrient seafood. These nutrients provide several health benefits. This oily fish is found near coasts.
But is herring keto friendly? Yes, 0 carbs herring is perfectly keto friendly. Moreover, herring fulfills the high fat requirement of the standard keto diet plan.
Why Is Herring Keto Friendly?
Herring is a great source of fats and does not contain carbs. These zero carb and high fat components of herring make it on the ketogenic seafood list.
A 100 gram serving of cooked herring contains 17.8 grams of total fat and 0 grams of carb. It also contains 0 grams of dietary fiber.
That’s why herring is the perfect choice for the keto diet which asks for 30 grams of net carbs per day.
What Are The Benefits of Herring?
Herring is a rich source of nutrients. It contains both micronutrients and macronutrients. These healthy vitamins, proteins, and antioxidants provide several health benefits.
The major health benefits of herring are:
High in protein
Herrings are high in protein. This protein component provide health benefits like
- Healthy bone development
- Weight loss
- Boost metabolism
- Blood pressure control
The rich calcium component of herring helps to improve bone and tooth strength. It also prevents bone damage in osteoporosis.
Moreover, calcium aids in skin wound healing, skin barrier formation, and reduction of hypertension in pregnancy.
Rich source of phosphorus
Herring is a great source of phosphorus. Studies have shown higher levels of dietary phosphorus intake have been associated with reduced blood pressure (1).
Moreover, phosphorus is an essential component for bones and teeth and DNA/RNA. Also, phosphorus enables lipid membrane bipolarity and lipoproteins circulation (2).
Herring contains a large amount of potassium which helps to lead a healthy life. A high-potassium diet is able to lower blood pressure. It is applicable for both raised blood pressure and average blood pressure people. Moreover, cardiovascular disease mortality can be reduced by increasing potassium intake (3).
High in vitamin A
Herring is a high source of vitamin A. The vitamin A rich herring provides several health benefits. Studies have shown that vitamin A is crucial for (4)
- Maintaining vision
- Growth and development of body
- Protecting epithelium and mucus integrity
- Immunity boost
Herring Nutrition Facts
A 100 gram serving of cooked herring contains (5)
- Calories: 250
- Fiber: 0 g
- Protein: 21
- Fat: 17.8 g
- Carbs: 0 g
How to Store Herring
Herring can be stored in the freezer. A freezer herring at a 2-degree temperature helps to increase the life span of the herring by 3-4 days.
How to Eat Herring
Cooked herring is used in several healthy recipes. These dishes are full of nutrients and delicious. Some common herring dishes are
- Fried herring with garlic sauce
- Herring, salmon mashup
- Herring low carb salad mix