→ Fried herring calorie content. Fresh herring

Fried herring calorie content. Fresh herring

Herring is one of the most common varieties of fish consumed by humans. Initially, it was prepared only by salting and, due to its great popularity, even became a household name for any salted fish. Today, cooking options have expanded significantly - it is boiled, fried, stewed, baked and pickled, used fresh or frozen. The calorie content of herring also depends on the cooking method. The lowest energy value is found when canned in its juice, pickled, boiled and fried (from 160 to 185 kcal/100 g). The average calorie content is smoked (about 220 kcal), and the highest is salted (up to 260 kcal) and canned in oil (up to 300 kcal). It should be borne in mind that the given indicators are averaged and may vary depending on the age and size of the carcass, as well as the place and period of catch.

Salty

The average calorie content of salted, lightly salted, lightly salted and fresh herring ranges from 160 to 260 kcal per 100 grams. The fatter and larger she is, the taller she is energy value. In general, any fatty fish provides the body with at least 2 times more energy than white fish. The modern food industry offers salted herring in a large assortment - whole, sliced ​​or filleted, with seasonings, herbs, onions and others. flavoring additives. It is sold by weight or in plastic packages of various sizes. When purchasing such a product, you need to pay attention to the expiration date.

It is extremely rare today to find traditional tin cans with large, tasty and the most healthy herring, made with a minimum of preservatives and without chemical additives. If possible, it is recommended to buy exactly this product, carefully studying the date of manufacture and inspecting the jar to make sure there is no damage or swelling. By purchasing a barrel salted herring in the market, you should choose large fish with silver skin without a yellow or rusty tint. The carcass should be elastic and, at the point of pressure, quickly return to its original shape.

Smoked

This type of heat treatment, such as smoking, has been used for a long time. It gives the product a special taste and new aroma, improves its consumer characteristics, and extends its shelf life. The calorie content of herring prepared by smoking is 170−220 kcal/100 g. This is the average calorie content for such fish products, but it is not recommended to consume it in large quantities.

If the benefits of herring in salted, pickled or any other form are undeniable, then the benefits of smoked herring under industrial conditions are questionable. This is due to the fact that during the production process it is subjected to various influences, as a result of which the chemical composition changes and the content of useful substances decreases. And in some cases, it is the consumption of smoked herring that can be harmful to health, since when smoked, toxic compounds and carcinogens are formed in it, which increases the risk of developing cancer.

Canned

Among the many canned fish one of the healthiest and most popular is herring canned in own juice no oil. The calorie content of herring with this method of preparation is low and usually varies from 90 to 140 kcal/100 g. At the same time, it has almost all the beneficial properties of fresh fish and has almost no contraindications for consumption, except for the presence of allergic reactions to fish products or seafood.

There is an opinion that such a long and significant heat treatment, like canning, kills everything valuable in the fish. But this is far from true. Many minerals and vitamins, as well as Omega-3 fatty acids, are preserved in it. At the same time, the calorie content is somewhat reduced, and the bones become soft and are eaten together with meat, which makes canned food even healthier than fish freshly prepared in any way. Moreover, they are very tasty, very affordable and can be consumed either separately or added to soups, salads, snacks and pies without increasing their calorie content.

Other canned food - “Herring in vegetable oil”, on the contrary, have a fairly high calorie content, but are famous for their excellent taste and are considered one of the best sources of Omega-3 fatty acids, vitamins A, D, E and B12. In addition, such canned food contains easily digestible microelements that ensure the normal functioning of the body, promote the restoration of damaged tissues and accelerate metabolic processes. You can use such canned food as independent dish or as a component in more complex recipes(V fish salads, soups, pie filling).

The average calorie content of herring in oil is about 300 kcal/100 g, which makes it a useful product for people suffering from weight loss, but not always suitable for those on a diet. However, it is recommended to be used in everyday nutrition with an active lifestyle as a source of easily digestible and highly valuable animal protein, fatty acids and the above vitamins and minerals. You should not consume such canned food if you have allergic reactions, excess body weight or gastrointestinal diseases.

“Herring in tomato sauce” is another type of canned fish snack, but made with the addition of tomato paste and spices. They also contain vegetable oil, which increases the calorie content and nutritional value of the product, and spices and tomato make its taste more aromatic and appetizing.

Canned food with tomato sauce has the same beneficial properties as the herring described above in oil filling or in its own juice. But their calorie content is in this case will be average between the other two types of products indicated - only 159 kcal/100 g. The manufacturer recommends using the product separately or with a side dish, as well as adding to salads and soups. Regular introduction of such canned food into the diet helps reduce the risk of atherosclerosis and cardiovascular pathologies. They should be included in the menu with caution and in small quantities in case of high blood pressure and renal failure.

Dishes

The strong association between herring and pickling is often confusing, which is why recipes made from this fish are not trustworthy. However, the use of fresh herring is very widespread in cooking. It can be prepared in almost all known ways, including home smoking and pickling. However, when choosing a cooking option, you need to take into account that each of them in a certain way affects the final calorie content of the dish, reducing or increasing it. In any case, before cooking, the fish carcass is cleaned, washed, the head is cut off and the entrails are removed. Then, depending on the recipe, simply cut into transverse pieces or fillet. To separate the meat from the spine and bones, first make an incision along the back, then, starting from the tail, grab the ridge with your fingers on both sides and remove the fillet parts.

Boiled

Boiled herring contains the maximum amount of protein - 23 g per 100 g of product, which is a third of the daily protein requirement, and only 16 g of fat (22%, respectively).

Important! For those who are on a weight loss diet, of all the cooking options, boiled herring is most suitable, the calorie content of which on average does not exceed 162 kcal per 100 grams. This indicator is practically the lowest compared to other herring dishes, and besides, boiling is considered one of the most useful ways preparing food for a dietary diet.

For getting boiled herring you can use 2 recipes. The first - “Seven Minute” - involves regular cooking in water, in the second, the fish pieces are first placed in a bag.

"Seven Minutes"

The prepared carcass is cut into 5-6 portioned pieces, placed in a pan, filled with water, pepper, bay leaf and salt are added. In this case, it is recommended to take 5 tbsp. l. per 1 liter of water - the herring “will not take” too much, but it will not boil over. Bring to a boil and cook for exactly 7 minutes over low heat. Serve with a side dish, best of all with mashed potatoes.

In the package

Place herring cut into large pieces into a regular but fairly thick plastic bag, add pepper, spices and salt to taste. After this, press the bag against the contents, squeezing the air out of it, and tie it tightly. Dip into boiling water and cook for 10–15 minutes after boiling (for 2–3 carcasses it will take a little longer - about 20–30 minutes). Take out the bag, carefully cut off the top and lay out the finished pieces, pouring over the juice that has collected in the bag. Fish prepared in this way tastes like canned fish in its juice.

Fried

The phrase “fried herring” is often associated with an unpleasant odor. But in fact, it smells no worse than any other fish, and a similar myth arose back in Soviet times, when Vietnamese students living in dormitories fried salted herring in shared kitchens. She did have a rather disgusting smell. But fresh or frozen herring smells great when fried. In addition, the calorie content of fried herring is slightly lower than salted or baked herring, averaging 185 calories per 100 grams. This is due to the fact that during the frying process, the subcutaneous fat melts and some of it remains in the pan.

To prepare, the carcass cut into pieces is poured with soy sauce, pre-mixed with chopped garlic, salt and spices. For 4 carcasses, 5 tbsp will be enough. l. sauce and 3 cloves of garlic, the rest to taste. Leave for a few minutes to marinate, and then roll each piece in flour and place in a hot frying pan with heated vegetable oil. Fry on all sides until golden brown. Served with potatoes, a slice of lemon and herbs.

Baked

To bake fish, use foil and an oven or steamer. The calorie content of herring baked in the oven or steamed increases to 244 calories per 100 g. This results in a tasty and very nutritious, but very healthy dietary dish.

To prepare the fish, the head is not cut off during the cleaning process, but only the gills and eyes are removed. You can remove the skin if you wish, but this is not necessary. After thorough washing under running water, the carcass is dried with a napkin, then rubbed with a mixture of spices (ground coriander seeds, black pepper and dried or chopped fresh garlic) with lemon juice. You can add a little salt.

After processing, the carcass is wrapped in foil (if there are several of them, then each one separately). Place on a baking sheet, place in an oven preheated to 180º C, and bake for 30–50 minutes, depending on oven settings. When using a double boiler, the actions will be similar,

and the cooking time is determined in accordance with the instructions. Ready fish served with greens and fresh vegetables, consumed both hot and cold.

Stewed

When stewing, the calorie content of herring is reduced by adding vegetables and water. Therefore, the energy value of such a dish is 121 kcal per 100 g or 1854 kcal for the entire serving. You can reduce these indicators by removing vegetable oil from the recipe. Then the calorie content of the finished product will be 92 kcal and 1404 kcal, respectively.

To prepare 800 g of herring, take 150 g of grated carrots and onion cut into half rings, place in a saucepan with a thick bottom, season with seasonings, pour in 350 ml of water and 50 g of vegetable oil (if desired). Bring to a boil, simmer for 20–30 minutes over low heat. Consume after cooling.

Pickled

To marinate herring, a specially prepared marinade is used, in which it is soaked for a certain time. The calorie content of herring after pickling is 192 kcal/100 g.

The marinade is boiled by adding 2 tbsp per 1 liter of water. l. spoons of sugar and salt, bay leaf and pepper to taste. The mixture is boiled for several minutes, allowed to cool completely and pour in 4 tbsp. l. vinegar. This amount of brine is enough to marinate 1 kg of prepared fish. If you need to marinate 2 kg, then you will need 2 liters of marinade.

The prepared raw materials are placed in a container and poured with cold marinade so that it covers it completely. If necessary, press down on top with a small weight, for example, a plate. Leave for a day at room temperature, after which it is kept in the refrigerator for another 2 days. The finished dish is served with pickled onions and butter filling.

Smoked

The calorie content of hot-smoked herring is on average 220 kcal/100 g. You can smoke it yourself if there is a specially equipped place for this or a regular grill.

To prepare herring for smoking, it is not gutted, but only cleaned and washed thoroughly. Then rub with salt and spices and leave for 2–4 hours (can be overnight). Before smoking, wipe off any remaining salt and spices with a napkin. Place on the grate of a smokehouse or grill and leave for 30 minutes. During this period, carefully monitor the flame so that the carcass does not burn, but only smokes. It is recommended to cool the dish before serving.

With onion

Salted herring is consumed in combination with different products and is included in many recipes. But the simplest and most popular dish is its combination with onions and vinegar-oil dressing. The calorie content of herring in this case can range from 190 to 270 kcal/100 g. But it should be borne in mind that without oil the energy value of the dish will be 20–50 calories lower.

The basis of the recipe is pieces of herring and onion cut into half rings, and you can use different compositions for dressing. The classic combination is oil and vinegar in a 3:1 ratio. In addition, you can add to these components soy sauce and mustard to taste.

The nutritional value

Herring is easily digestible by the body and supplies it with a large amount of high-quality protein, as well as valuable Omega-3 fatty acids, vitamins, minerals and other beneficial substances necessary for humans. Thanks to its composition, the product has a positive effect on health, helps normalize metabolism, and reduces the risk of cardiovascular diseases. Even the relatively high calorie content of herring is exclusively healthy calories, which are contained in fish oil. But salted herring should be consumed in reasonable quantities, since excessive salt intake from food creates thirst and stimulates appetite, and can also lead to exacerbation of kidney diseases, edema and excess weight gain.

Proteins fats carbohydrates

Herring is considered the most useful product not only in terms of calorie content, but also in terms of the amount of dietary fat. In 100 g of this sea ​​fish on average contains:

  • proteins - 17.5 g;
  • fat - 15.9 g;
  • carbohydrates - 0.5 g.

At the same time, the protein present in herring is high-quality and easily digestible, and the essential amino acids in which it is rich ensure rapid regeneration and construction of new cells, primarily muscle tissue. Another macronutrient - herring internal fat - mainly due to the Omega-3 fatty acids it contains, is much more effective and healthier than animal fats and many vegetable oils. It helps reduce cholesterol levels in the blood, prevents heart and vascular diseases, reduces the likelihood of blood clots, and accelerates blood flow in the capillaries.

Macro- and microelements

Herring contains a very impressive list of minerals, macro- and microelements. It contains the following in greatest quantities:

  • magnesium - calms the central and peripheral nervous system, participates in the synthesis of fatty acids and proteins, as well as in over 300 enzymatic reactions;
  • potassium - effectively removes excess water, quickly eliminates swelling, ensures the vital activity of all soft tissues, improves the conduction of nerve impulses;
  • calcium - strengthens bone and muscle tissue, improves oxygen supply to cells;
  • selenium – protects cells from the harmful effects of free radicals, promotes proper functioning of the thyroid gland;
  • zinc – supports the immune system, helps actively renew skin cells;
  • phosphorus - strengthens the body, participates in all vital internal processes, maintains healthy and strong bones;
  • iron – helps provide oxygen to tissues, improves blood formula;
  • sulfur – actively helps fight pathogenic bacteria, relieves inflammation, protects blood protoplasm, slows down the aging process;
  • sodium - regulates water balance, normalizes heart rhythm, increases concentration and physiological functions of the body;
  • fluoride is necessary for the development of bones and teeth.

In addition, the benefit of such a rich and varied composition lies in the fact that all of these elements are interconnected. They not only enhance each other’s effects, but in most cases they cannot work without mutual support.

Vitamins

  • A – antioxidant, maintains healthy bones, skin, hair, normalizes the functioning of the immune system, improves vision;
  • D - has a beneficial effect on the functioning of all organs and systems, prevents calcium loss, eliminates increased fatigue and depression;
  • E - preserves the beauty and health of the female body, prevents the appearance of wrinkles, nourishes and moisturizes the skin from the inside;
  • PP - normalizes the production of hormones, helps synthesize hemoglobin;
  • other representatives of group B play an important role in cellular metabolism, are responsible for the health of the entire nervous system, and ensure mental balance.

There is research evidence that regular consumption of herring improves brain function, increases visual acuity, strengthens bones and teeth, reduces the manifestations of skin diseases, strengthens the immune system and generally has a positive effect on health. Therefore, doctors and nutritionists recommend introducing this product into your menu 2-3 times a week to ensure complete and balanced nutrition.

Although this fish is a rather simple product, this does not prevent it from being a frequent guest at almost any feast. In addition to the culinary benefits of herring beneficial features has a truly limitless, inexhaustible source of protein, fatty acids, vitamins and microelements. And it’s hard to imagine another one like this delicious snack, having an incredibly rich chemical composition, which is this “north star”.

ABOUT valuable composition Humanity has been familiar with fish for a very long time, and the same applies to herring. This fish contains a real treasure of elements and substances necessary for human health.

Take protein, which is very, very abundant in herring; it is the main building material for muscles and skin. In addition, the protein substance acts as an energy source for normal human life.

Compounds that are necessary for us, such as omega-3, and which we naturally cannot produce, are contained in herring in simply phenomenal quantities. So if you want to have an eye like an eagle, a sense of smell like a dog, skin like a baby, and hair like Rapunzel, then lean on this miracle herring fish.

In the spring, doctors strive to stuff us wholeheartedly with various synthetic vitamins and minerals. Well, why consume chemicals in the hope of gaining a healthy glow, when you can go to the grocery store, buy herring and eat natural vitamins.

This silverfish contains:

  • whole B vitamin complex,
  • retinol,
  • vitamin PP,
  • tocopherol,
  • Most of all, herring contains vitamin D.

Thanks to the latter, the risks of developing oncology, dermatological pathologies, rickets, and cardiovascular diseases are reduced, and vitamin D promotes maximum absorption of calcium, which is also found in herring meat and bones.

In addition to it, it is worth noting the presence of Co, Se, Fe, Mn, I, Cu, K and P. By the way, there is simply a huge amount of phosphorus in this “sea doctor”, and it will strengthen the teeth, heal bones, kidneys and adjust metabolic processes in the right way processes. Are you feeling nervous? Eat a piece of herring and everything will go away.

Lipoproteins will help with vascular blockages - this is the surest way. It is precisely herring that contains this “good” cholesterol, which removes “bad” cholesterol, saving you from atherosclerosis, the risk of developing aneurysms and strokes coupled with heart attacks.

  • from 88 kcal to 250 kcal.

Depending on the type and fatness of the fish, there are about 25 g of protein and 13 g of fat.

Calorie content of salted and lightly salted herring

However, the energy value of the product is determined by the method of preparing the fish.

  • The calorie content of salted herring, just like lightly salted herring, varies from 140 to 260 kcal per 100 grams.

Proteins account for 120 kcal, and fats account for 30 kcal.

Calorie content of hot and cold smoked herring

These indicators are not very different from the nutritional value of this fish prepared in other ways.

  • When cold processed herring smoked calories has just over 140 kcal, where 25% are proteins, and 11% are fats, and there are no carbohydrates at all.
  • Hot smoked fish has a high energy content - 215.00 kcal per 100 g.

Calorie content of boiled herring

Those ladies who strictly monitor their weight down to the gram, down to the millimeter of their waist, and so willingly consume everything boiled and steamed, can safely eat boiled herring.

  • The calorie content of boiled herring does not exceed 130 kcal.

And all this without any hint of carbohydrates, but only fats that are beneficial for skin and hair, as well as proteins necessary for fitness in huge quantities.

Herring roe

Another important and healthy component of herring is caviar. Today, the demand for it around the world has reached unprecedented heights and continues to grow, and all thanks to its most valuable composition.

Herring caviar, as well as the herring itself, are an excellent vitamin and mineral complex. All vitamins B, as well as A, E and D, will protect your health if you decide to try fine-grained caviar.

A special role for this product in their diet should be given to people suffering from thyroid diseases, since caviar contains an incredible amount of iodine.

In addition, it contains iron (for hemoglobin), selenium (an excellent antioxidant), potassium (an essential element for the heart and blood vessels), calcium (teeth, hair, nails and bones depend on it), as well as sulfur, sodium, magnesium and zinc, which together increase the body's immune defense.

Calorie content of herring caviar

  • The calorie content of salted herring caviar is average, about 222 kcal per 100 g of product.

However, those who are watching their weight should not faint at the sight of this indicator, since the main energy value of caviar lies in the high protein content - 31.6 g, and extremely healthy fat - 10.3 grams. Also noteworthy is the absolute absence of carbohydrates.

When going shopping for herring, it is worth arming yourself with useful facts regarding the quality of herring.

Choosing herring with caviar

  • So, the first thing you should pay attention to is the fish eyes. The red color of the eyes clearly indicates the freshness and high fat content of the fish.
  • If the eye is cloudy, the herring is clearly expecting an addition to the family, so if you like caviar, take the fish with a cloudy eye.
  • Another indication of a pregnant female is the rounded muzzle; the male has an elongated and pointed nose. By the way, they are fatter than girls.

How to choose the first fresh herring

The elastic body of herring is at a premium today. How to determine this? Yes, just...

  • By lightly pressing on the side of the fish, there should be no holes left, as in plasticine, otherwise this will indicate that the product is not fresh enough, as well as its possible freezing and thawing. In addition, the color of the herring’s skin should be uniform, without yellow or brown spots.
  • If the skin of the fish has a white coating, you should not take the herring. Apparently someone decided to save money and used low-quality salt with bad additives for salting.
  • The gills will help us make a choice, because in a quality fish they are dark red in color and elastic in structure. If the gills are in a hurry to fall apart, emit a deadly scent and have a brown color, then most likely the product has long expired.

And one last thing. Lightly salted herring in a barrel is something. When buying such a delicious dish, take a closer look at its brine. Ideally, it should be transparent and have spicy tones in the smell. Dirtyness and stench are not our format.

How to store herring

Having bought a herring, do not rush to put it on a plate and send it with a clear conscience to storage in the refrigerator. From such a pastime, it threatens to acquire a metallic taste, which appears due to the oxidation of fish oil. To avoid such a nuisance, store the fish in brine in the refrigerator, but no more than 20 days.

To increase the shelf life of fish, cut it into fillets and place in oil.

Smoked fish should be kept exclusively in the refrigerator, but no more than a week.

Almost every person knows that many products of natural origin have healing qualities and have the most beneficial effects on health. From childhood we were told: “fish is good for you, baby, open your mouth and eat a spoonful of fish oil.” However, why make such sacrifices, because you can recharge yourself with a whole range of benefits with great pleasure if your diet includes herring, the beneficial properties of which are simply countless.

In this article we will get acquainted with one of the most valuable industrial varieties of fish - herring - and also answer basic questions related to its nutritional and energy value.

Brief information about where the fish is caught, how it is prepared and the secrets of its storage

Herring fishing grounds are the northern part of the Atlantic and Pacific oceans. The fish is also common in the Baltic and White Seas, in the southern part of the Bay of Biscay, off the Murmansk coast, and off the Atlantic coast of North America and Europe.

Herring is a perishable fish. Therefore, as soon as possible after catching, it must be processed - salted or frozen. Before salting fish, it is necessary to remove the gills. In this case, the herring meat will be light and devoid of bitter aftertaste.

In English ports you can try a unique dish - fried herring. The British fry fresh fish directly on the pier. They say that herring prepared in this way has an extraordinary taste and aroma.

Astrakhan herring is valued for its meatiness and special taste. It is believed that herring exhibits its best taste when salted. At the same time, fish must be stored in a dry, cool and dark place. Otherwise, fish oil oxidized under the influence of moisture and light will give the herring a bitter taste.

All about herring: calorie content and beneficial properties

Herring is a fairly oily fish. However, herring fat is considered to be a “good” fat, which is a source of essential omega-3 acids. These acids must be in the diet of those who adhere to a healthy lifestyle and monitor their diet and weight.

Omega-3 fatty acids are not synthesized by our body, but enter it exclusively through food. Their importance cannot be overestimated. These acids are responsible for the development and growth of body cells, improve the condition of hair, nails and skin, enhance the protective properties of the immune system, reduce the risk of developing atherosclerosis, and improve brain activity.

Herring is an excellent source of protein, rich in vitamins A, D and B12, choline, folic acid, important macro- and microelements.

The calorie content of herring can be called average. 100 grams of fish contain 165 kilocalories. Of course, this is less than in loin, eel, salmon, large mackerel, sterlet and other fatty fish. But there are more calories in herring than in river fish such as carp, perch, pike or bream. This must be taken into account by those who adhere to a low-calorie diet.

How many calories are in herring largely depends on the method of preparing this fish. The most low calorie content in pickled (160 kcal per 100 grams of product) and fried (185 kcal per 100 grams of product) herring. Calorie content smoked fish is about 220 kcal per 100 grams of product. The most high calorie content salted herring has 260-275 kcal. The calorie content of lightly salted herring is slightly lower - 235-250 kcal. Therefore, if a dish recipe allows the use of lightly salted fish, it is better to give preference to this product.

Nutritionists advise eating fatty fish 1-3 times a week. Knowing how many calories are in herring, it’s easy to calculate the portion of the product that you can afford without harming your figure. If you cannot refuse salted fish, give preference to less high-calorie lightly salted herring.

Like any product, this fish has its own contraindications for use. People suffering from hypertension, peptic ulcers of the stomach and duodenum, gastritis with high acidity, enterocolitis and a number of kidney and liver diseases should avoid high-calorie salted herring.

salted herring rich in vitamins and minerals such as: vitamin B2 - 12.9%, choline - 13%, vitamin B5 - 12.9%, vitamin B6 - 15.1%, vitamin B12 - 455.7%, vitamin D - 42% , vitamin PP - 16.1%, potassium - 13.1%, phosphorus - 29.5%, selenium - 66.4%

What are the benefits of salted herring?

  • Vitamin B2 participates in redox reactions, helps to increase the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by impaired condition of the skin, mucous membranes, and impaired light and twilight vision.
  • Kholin is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, and acts as a lipotropic factor.
  • Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestines, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
  • Vitamin B6 participates in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, maintaining normal levels of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
  • Vitamin B12 plays an important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
  • Vitamin D maintains homeostasis of calcium and phosphorus, carries out mineralization processes bone tissue. A lack of vitamin D leads to impaired metabolism of calcium and phosphorus in the bones, increased demineralization of bone tissue, which leads to an increased risk of developing osteoporosis.
  • Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
  • Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of conducting nerve impulses and regulating pressure.
  • Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
  • Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.
still hide

A complete guide to the most healthy products you can look in the app

Herring deserves the title of the most famous and most widespread fish on Earth. It is found in three large oceans: Atlantic, Pacific and Arctic. The countries of Northern Europe and, of course, Russia are engaged in fishing for this fish. A huge amount of herring is caught annually in Norway, slightly less in Scotland and Holland. The most valuable herring, which is high in calories, is caught in the northern seas. One such fish can weigh more than 500 grams and reach a length of 45 cm. Pacific and Atlantic herring are much fatter than their southern counterparts.

What beneficial substances are contained in herring?

Herring is a product that is easily digested by the body and contains a lot of nutrients. These include vitamins and minerals. Herring is rich in calcium and iodine. It is a source of protein necessary for the growth and development of the body. One fish contains 20% protein and 25% fish oil. Just 100 grams of herring can provide our body with the daily need for protein. And fish oil, unlike animal fat, is very healthy.

It contains essential Omega-3 acids. They improve the functioning of the human nervous system, reduce the risk of developing heart and vascular diseases, reduce the risk of thrombosis and improve blood flow. In addition, Omega-3s have a beneficial effect on skin and hair, and according to recent data, even help with depression.

The benefits of herring are obvious, but it's time to find out how many calories are in herring. Since it is a high-calorie fish, just 100 grams of fresh product contains 160 calories. This is twice the calorie content of white fish.

How cooking methods affect the calorie content of herring

  • Pickled herring - 160 calories. The herring is marinated as follows. A marinade is prepared from boiled water, vegetable oil, vinegar, sugar, salt, ground black pepper and other spices with the addition of onions, cut into rings. Dip the herring cut into pieces into the resulting solution and put it in the refrigerator for 12 hours.
  • Fried herring. Fish is fried in a frying pan in its pure form, in batter or in breadcrumbs. The calorie content of such fish reaches 185 calories.
  • Smoked herring - 220 calories. Before smoking, the fish is cleaned and gutted. Then they are placed in a container and filled with a special solution. It is prepared as follows. Add salt, a little sugar, black pepper and bay leaf to a liter of water. Bring to a boil and cool. The fish is kept in the solution for 3-4 hours. Then take it out and dry it before smoking for about an hour. The fish is kept in special smokehouses for at least 24 hours at a temperature of 25-30 degrees.
  • Salted herring. This is the highest calorie and most popular type of herring. Its calorie content can reach 270 kcal. Herring is usually salted with the head on. The fish is first cleaned of scales and washed well. To prepare the brine, boil water with the addition of salt, sugar, spices and bay leaves. Allow the solution to cool and place the fish in it. Cover the top and refrigerate for 3 days. The time the herring spends in brine can be reduced slightly. Then you will get a lightly salted herring, the calorie content of which will be lower, about 250 kcal.
  • Canned herring. These are everyone's favorite preserves. The calorie content of herring is low - 88 kcal. Canned foods often contain additives such as vegetable oil, tomato sauce and sour cream. In such cases, the total calorie content of the product increases. Herring in oil contains 300 kcal, in sour cream – 97 kcal, in tomato – 159 kcal.

  • Salad “herring under a fur coat”. Let's find out how many calories are in a herring under a fur coat. This traditional salad is a high-calorie dish and contains about 200 kcal per 100 g. Mayonnaise adds extra calories to the salad. Prepare the salad as follows. Potatoes, carrots, beets and eggs are boiled until tender and grated. The salted herring is cleaned, gutted, all the bones are removed, and finely chopped. Then lay out layers of herring, onions, mayonnaise, potatoes, mayonnaise, carrots, mayonnaise, eggs, mayonnaise. Decorate the top with grated yolk. You can reduce the calorie content of the salad using light mayonnaise.

In Russia, herring is eaten with pleasure. It is served salted, smoked, fried and pickled. It is an excellent snack for vodka and beer. Not a single holiday is complete without the traditional salad “Herring under a fur coat.” Fresh frozen herring Sold in any store or market. Recently, preserved herring with all kinds of additives has become increasingly popular. This is a ready-made appetizer for the second course.

Since herring is a fatty fish, nutritionists advise consuming it no more than 2-3 times a week in small portions. Knowing the calorie content of herring, you can calculate how much fish you can eat without damaging your figure.

Video recipe for unusual herring under a fur coat

 

 
This is interesting: