The diets react (see scores below)
Diet Ratings
Herring is an oily fish with zero carbs and exceptional omega-3 fatty acids. Perfect keto food combining high-quality fat and protein.
Fish is an animal product and explicitly excluded from vegan diets. Herring contains no plant-based alternatives.
Herring is an oily fish exceptionally high in omega-3 fatty acids (EPA and DHA). It is a staple paleo food, unprocessed, and was widely consumed by coastal Paleolithic populations.
Fatty fish exceptionally high in omega-3 fatty acids (EPA and DHA). One of the most Mediterranean-aligned fish choices. Strongly encouraged in traditional Mediterranean diets for cardiovascular benefits.
Herring is an exceptionally fatty fish with very high omega-3 content and complete protein. Pure animal product. One of the most nutrient-dense fish options for carnivore diet.
Herring is a whole, unprocessed seafood with no excluded ingredients. Fully compliant with Whole30.
Herring is an oily fish with no carbohydrates and no FODMAPs. Monash University confirms all plain fish are low-FODMAP at any serving size.
Fatty fish rich in omega-3 fatty acids (EPA/DHA), high-quality protein, and supports cardiovascular health. Core DASH recommendation despite higher fat content due to beneficial polyunsaturated fats.
Good protein (~18g per 100g) but higher fat content (~13g per 100g, mostly omega-3s). Requires careful portioning to maintain 30% fat macronutrient target. Excellent anti-inflammatory profile but fat-dense.
Exceptional omega-3 fatty acid content (EPA/DHA), one of the most anti-inflammatory fish available. High in polyphenols and selenium. Strongly emphasized in Weil's pyramid and mainstream anti-inflammatory research.
Fatty fish but rich in omega-3 fatty acids (EPA/DHA). 20g protein per 3oz with 9-11g fat. While higher in fat than white fish, the fat is predominantly unsaturated and anti-inflammatory. Excellent for nutrient density and satiety.
Nutritional profile
Six traits that cut across every diet.
Fiber & Plants
How much whole-plant food and fiber it delivers.
Healthy Fats
The quality of its fats (unsaturated, omega-3).
Whole / Unprocessed
How close it is to its natural, unprocessed form.
Gut Gentle
How easy it is on digestion (low FODMAP, few irritants).
Low Glycemic
How little it spikes your blood sugar.
Protein Density
How much protein it packs per calorie.
Controversy Index
Score range: 1–10/10. Higher controversy = more disagreement between diets.
Diet-Specific Tips for Herring
Keto — 10/10- 0g net carbs per 100g
- High fat (13g per 100g, mostly omega-3)
- High protein (18g per 100g)
- Excellent nutrient density
Paleo — 10/10- Exceptional omega-3 content
- High-quality protein
- Unprocessed whole food
- Low mercury
Mediterranean — 9/10- very high omega-3 content
- excellent cardiovascular benefits
- traditional Mediterranean staple
- minimal processing needed
Carnivore — 9/10- very fatty fish
- high omega-3
- complete protein
- micronutrient dense
Whole30 — 9/10- Seafood
- Unprocessed
- No additives
Low-FODMAP — 9/10- Zero carbohydrates
- No fermentable sugars
- Plain preparation required
DASH — 9/10- High omega-3 fatty acids
- Excellent protein
- Polyunsaturated fat
- Low sodium (fresh)
Zone — 6/10- Higher fat than lean fish
- Excellent omega-3 profile
- Requires portion control
- Anti-inflammatory benefits
Anti-Inflammatory — 9/10- Very high omega-3 (EPA/DHA)
- Excellent polyphenol content
- High selenium
- Vitamin D rich
- Sustainable option
GLP-1 Friendly — 8/10- high protein density
- omega-3 rich
- anti-inflammatory fats
- nutrient-dense
- moderate fat content acceptable