Herring is an oily fish rich in DHA, calcium, and protein, offering strong nutritional value during pregnancy. Because it's an oily fish, it should be enjoyed in moderation and always thoroughly cooked.
Why it's good in pregnancy
Herring provides DHA and omega-3 fats that support your baby's brain and eye development, along with calcium for bone growth. Its iron and protein content help support your increased blood volume and your baby's tissue development throughout pregnancy.
Key nutrients
DHASupports your baby's brain and eye development.
IronHelps support increased blood volume during pregnancy.
CalciumSupports your baby's developing bones and teeth.
ProteinSupports your baby's tissue growth and development.
Omega-3Supports fetal brain and eye development.
Serving ideas
Bake herring fillets with herbs and lemon
Grill herring until fully cooked through
Add flaked cooked herring to a grain salad
Pan-fry with vegetables for a simple meal
Serve cooked herring over a bed of greens
Safety
As an oily fish, herring can contain higher levels of environmental contaminants than leaner fish, so it's best to limit oily fish to about two portions a week. Always cook herring thoroughly and avoid raw, smoked, or pickled preparations, which can carry additional food-safety risks. If you're unsure about your total fish intake, discuss it with your healthcare provider to balance the benefits and limits.
Oily fish — cook well; limit oily fish to ~2 portions/week.
Buy fresh or properly frozen herring from a reliable source and keep it refrigerated or frozen until ready to cook. Cook herring thoroughly until it flakes easily with a fork, and avoid raw, smoked, or pickled herring during pregnancy due to food-safety concerns. Limit oily fish like herring to about two portions per week to manage contaminant exposure. Store any leftovers promptly in the refrigerator and eat within a couple of days.
Common questions
How much herring can I eat during pregnancy?As an oily fish, it's generally recommended to limit herring and similar oily fish to about two portions per week.
Is pickled herring safe during pregnancy?Pickled or smoked herring is best avoided, as these preparations may not involve the thorough cooking needed to reduce food-safety risks.
Why is herring good for my baby's brain development?Herring is rich in DHA and omega-3 fats, which are important building blocks for your baby's developing brain and eyes.
Did you know?
Herring is one of the most abundant oily fish in the world's oceans.
It has been a dietary staple in coastal communities for centuries due to its nutrient density.
Scan any food. Know instantly.This page is one food — the Avo app has hundreds, plus a camera scanner.
