Herring for Babies: When and How to Serve It
Herring is a small, oily, omega-3-rich fish that is low in mercury. Cook fresh herring through, flake out every bone, and offer it from around 6 months. Avoid pickled, salted, or smoked herring.
- When to introduce
- Around 6 months
- Common allergen?
- Yes (fish, a top-9 allergen)
- Texture
- Fresh, cooked through, boneless, and flaked
- Key nutrients
- Omega-3 fats, vitamin D, B12, protein; low-mercury
When can babies eat herring?
Herring is a small, oily fish packed with omega-3 fats and, helpfully, low in mercury, which makes it a good early fish to introduce around 6 months. Fish is a top-9 allergen, so introduce it on its own and watch. The other thing that matters most with herring: serve it fresh and cooked, and steer clear of the pickled, salted, and smoked versions, which are far too salty for a baby.
How to prepare herring for baby-led weaning (BLW) and purées, by age
Is herring safe? Choking & prep
Fish is a top-9 allergen, so introduce herring on its own and watch how your baby responds. Use fresh herring and cook it through until it flakes easily. Herring has many small bones, so go through the flesh carefully and remove every one before serving. Avoid pickled, salted, or smoked herring for babies, since these are very high in salt. There is no need to add salt to your baby's portion.
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Log herring today →Nutrition
Herring is rich in omega-3 fats that support brain and eye development, along with vitamin D, vitamin B12, and protein. Because it is a small fish, it is low in mercury, so it can be served more regularly than larger fish. Its oily flesh stays moist, which makes it easy for babies to eat.
Goes well with
Storage & freezing
Refrigerate cooked herring in a sealed container for up to 1 day, or freeze in portions for up to 3 months.
More proteins to explore
Introducing this allergen
Related reading
- Fish for babies: mercury & safe choices →
- Best first proteins for babies →
- How to cut food to prevent choking →
Frequently asked questions
When can babies eat herring?
Around 6 months, using fresh herring cooked through, with all bones removed, then flaked into a soft texture.
Is herring a common allergen?
Yes, herring is a fish, which is a top-9 allergen. Introduce it on its own and watch how your baby responds.
Can babies eat pickled or smoked herring?
No. Avoid pickled, salted, and smoked herring for babies because they are very high in salt. Use fresh herring, cooked through, instead.
Is herring safe when it comes to mercury?
Yes, herring is a small fish and low in mercury, so it is one of the better fish choices to serve babies regularly.
Sources
- American Academy of Pediatrics (HealthyChildren.org): Starting Solid Foods
- CDC: Foods and Drinks to Encourage and Limit
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Start tracking for freeLast updated July 2026. How we write these: grounded in widely published pediatric guidance (the AAP, WHO, the NIAID 2017 allergen guidelines, and the LEAP study), and pending independent review by a pediatric professional. See our editorial and medical policy for how we research, source, and update these.
This is general information, not medical advice, and has not been individually reviewed for your baby. Always talk to your pediatrician about your baby's diet, introducing allergens, and any reaction. In an emergency, contact emergency services.
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