Herring on Rye Wafers
Herring on Rye Wafers is a classic Scandinavian open-faced sandwich, typically featuring pickled or smoked herring served atop crisp, dark rye crispbread. It's a staple in Nordic countries, often enjoyed as a light meal or appetizer, and is a key component of traditional smörgåsbords.
🍽️ Nutrition at a glance
This dish is a balanced source of high-quality protein and healthy fats from the herring, with complex carbohydrates and fiber from the rye wafers. A typical serving provides a good amount of omega-3 fatty acids, vitamin D, and B vitamins, with a rough calorie range of 200-300 kcal.
Nutrition breakdown
| Calories | 250 kcal |
| Protein | 15 g |
| Carbs | 18 g |
| Fat | 12 g |
| Fiber | 4 g |
| Sugar | 3 g |
| Sodium | 650 mg |
| Vitamin D | 4.5 µg |
| Vitamin B12 | 2.8 µg |
| Omega-3 (EPA+DHA) | 1.2 g |
| Selenium | 22 µg |
| Phosphorus | 210 mg |
| Niacin (B3) | 4.5 mg |
| Iron | 1.5 mg |
| Magnesium | 40 mg |
Per 1 serving (2 wafers with herring, approx. 120 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a cornerstone of Nordic 'husmanskost' (traditional home cooking) and is often associated with festive occasions like Midsummer. Nutritionally, the combination of fatty fish and whole-grain rye makes it a heart-healthy choice, rich in anti-inflammatory omega-3s and gut-friendly fiber.
