Dutch Herring with Onions
The traditional icon of Dutch street food and a summer favourite (Hollandse Nieuwe): raw, lightly salted herring, held by the tail and eaten in one go with chopped white onion and pickles. It has zero net carbohydrate, so a glycemic index does not apply, and it is one of the richest oily fish in marine omega-3 fatty acids that benefit the arteries.
Glycemic index
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💡 Smart Nutritional Guidance
Consumption advice
A quick, ideal meal for clean satiety and metabolic energy; eat it as it is with chopped onion, and avoid having it in a small white roll (broodje haring) to skip the refined starch.
Best preparation methods
Choose fresh, in-season herring (June and July) that is fully chilled; the chopped onion cuts through the richness of the fish oil and adds a freshness that supports digestion.
Important Nutritional Note
⚠️ Clinical safety note: herring is raw fish preserved only by light salting; it must not be eaten raw by pregnant women, children or people with weakened immunity because of the risk of Listeria and parasites, and people with high blood pressure should mind its saltiness.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (80 g) |
|---|---|---|
| Calories | 220 kcal | 176 kcal |
| Protein | 18 g | 14.4 g |
| Carbohydrate | 1.5 g | 1.2 g |
| Available carbohydrate | 1.2 g | 1 g |
| Fat | 16 g | 12.8 g |
| Dietary fibre | 0.3 g | 0.2 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It provides 8.2 g of protein per 100 kcal, ranking 20 of 24 in Meat, fish & eggs (highest first).
Related foods from the same family:
Frequently asked questions
Is Dutch Herring with Onions good for weight loss?
It can be a useful part of a weight-loss plan because it provides 8.2 g of protein per 100 kcal, and protein supports fullness. A 80 g portion gives 176 kcal.
How does Dutch Herring with Onions affect blood sugar?
Dutch Herring with Onions contains only 1.2 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Dutch Herring with Onions?
A typical 80 g portion of Dutch Herring with Onions provides about 176 kcal, 14.4 g protein, 1.2 g carbohydrate, 12.8 g fat and 0.2 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.