Herring Egg Salad
Herring Egg Salad is a traditional coastal dish, particularly popular in Pacific Northwest Indigenous cultures, made with fresh or cured herring roe (eggs) mixed with ingredients like mayonnaise, lemon juice, onions, and herbs. It's often served on crackers, toast, or as a side dish, celebrating the seasonal harvest of herring eggs from kelp or branches.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats due to the herring eggs, which are rich in omega-3 fatty acids, while being relatively low in carbs. A typical serving provides key nutrients like vitamin B12, selenium, and phosphorus, with a calorie ballpark of around 200-300 kcal per serving.
Nutrition breakdown
| Calories | 250 kcal |
| Protein | 18 g |
| Carbs | 5 g |
| Fat | 18 g |
| Fiber | 1 g |
| Sugar | 2 g |
| Sodium | 380 mg |
| Vitamin B12 | 8.5 mcg |
| Selenium | 32 mcg |
| Phosphorus | 250 mg |
| Omega-3 Fatty Acids | 2.5 g |
| Vitamin D | 4.2 mcg |
| Iodine | 45 mcg |
| Vitamin E | 2.1 mg |
| Zinc | 1.8 mg |
Per 1 cup (220 g) · estimated, varies by recipe
💡 What's interesting
Culturally, herring eggs are a prized seasonal delicacy in Pacific Northwest Indigenous communities, often harvested sustainably from kelp fronds. Nutritionally, they are a dense source of omega-3s and antioxidants, making this salad a unique blend of tradition and health benefits.
