Pickled Herring (Matjes)
Pickled Herring, specifically Matjes, is a traditional Northern European dish made from young, tender herring cured in a brine of salt, sugar, and spices, often with vinegar or wine. It is a staple in Scandinavian, Dutch, and German cuisines, typically served as an appetizer or part of a smörgåsbord.
🍽️ Nutrition at a glance
Matjes is high in protein and healthy fats, particularly omega-3 fatty acids, while being very low in carbohydrates. A typical 100-gram serving provides around 180-200 calories, along with significant amounts of vitamin D, vitamin B12, and selenium.
Nutrition breakdown
| Calories | 217 kcal |
| Protein | 14 g |
| Carbs | 9 g |
| Fat | 15 g |
| Fiber | 0 g |
| Sugar | 8 g |
| Sodium | 900 mg |
| Vitamin D | 3.0 µg |
| Vitamin B12 | 2.5 µg |
| Omega-3 (EPA+DHA) | 1.5 g |
| Selenium | 35 µg |
| Phosphorus | 250 mg |
| Niacin (B3) | 5.0 mg |
| Vitamin B6 | 0.3 mg |
| Iron | 1.0 mg |
Per 100 g (about 3.5 oz) · estimated, varies by recipe
💡 What's interesting
Culturally, Matjes is a celebrated part of seasonal traditions, such as the Dutch 'Herring Festival' marking the first catch of the season. Nutritionally, it's unique for being a preserved food that retains high levels of heart-healthy omega-3s, making it both a historical and modern superfood.
