Herring

Herring may be introduced as soon as baby is ready to start solids, which is generally around 6 months of age. When possible, choose Pacific herring over Atlantic herring, steer clear of those caught from the Baltic Sea, and rinse canned fish under water to reduce sodium.

Recommended Guide: Fish for Babies

Herring are small forage fish that thrive in cold waters and migrate in massive schools along the world’s coasts and open seawaters. There are many species within the herring family, but most on the commercial market come from the world’s northern waters, where their nickname “silver of the sea” hints at the color of their shimmering skin. For hundreds of years, the fish has nourished northern coastal regions and Jewish communities, where pickled herring remain a beloved staple on holiday tables and at everyday gatherings today. The tiny fish’s popularity across cultures is why you see it marketed under many different names—bloaters, kippers, matjes, nishin, rollmops, seledka, sild, and surströmming to name a few!

Yes. Herring is a nutritional powerhouse. The fish offers tons of protein, all essential amino acids, and omega-3 fatty acids, including DHA to fuel cardiovascular health, central nervous system development, cell growth, and eyesight. The fish is also a phenomenal source of vitamin B12 for healthy blood and neurodevelopment, as well as other B vitamins for energy production. Herring is among the few naturally-occurring food sources of vitamin D, which babies and toddlers need to grow healthy bones. The fish even offers vitamin E and selenium for immune function and iron for healthy blood.

Herring is also lower in mercury than other species of fish. Mercury, a heavy metal that ends up in our oceans and lakes from coal pollution, is a particularly persistent and progressive toxin to which babies are most susceptible. Thankfully there are affordable and accessible low mercury fish options for babies, including herring, salmon, sardines, and canned mackerel. When possible, choose Pacific herring over Atlantic herring, and steer clear of the fish from the Baltic Sea. While still low in mercury, Atlantic herring can have more mercury, and studies have found herring from the Baltic Sea contain higher levels of dioxins and polychlorinated biphenyls (or PCBs) when compared to herring from other regions. Dioxins and PCBs have been found to disrupt the thyroid’s hormone function and may affect the brain.

★Tip: When shopping for preserved herring, choose pickled herring over smoked, and look for lower-sodium options in glass jars or BPA-free cans. If low-sodium options aren’t available, rinsing canned or jarred fish can remove some of the sodium.

No. Herring is not a common choking hazard, but fish bones can present a risk. Most of the bones in sardine, herring, and other small fish are so tiny that it is impossible for fishmongers to remove them from fresh or frozen herring before sale. Canning softens the bones, making them edible and safe for babies and toddlers to eat. Bones or no bones, make sure to create a safe eating environment and always stay near baby at mealtime, because, in theory, an individual could choke on any food. For more information, visit our section on gagging and choking and familiarize yourself with common choking hazards.

Yes. Finned fish are classified as a Global Priority Allergen by the World Health Organization. It’s estimated that only 0.2 percent of people are allergic to finned fish worldwide, and the prevalence of fish allergies in children, while variable, is even less than in adults. About 40 % of people with finned fish allergies don’t experience their first allergic reaction until adulthood. Unfortunately, most individuals who are allergic to finned fish do not outgrow the allergy.

Some individuals with finned fish allergy may react from inhaling proteins that become aerosolized when cooking fish. If this is the case for baby, you may wish to avoid cooking fish in the household when baby is present.

Around 50% of individuals with one finned fish allergy will react to another fish as well. This is because the major allergen in finned fish, beta-parvalbumin, is present in most fish, regardless of species. Due to the risks of cross-contamination or mislabeling of fish, allergists often recommend that those allergic to one species of finned fish avoid all finned fish until meeting with an allergist to determine which fish might be safely introduced into the diet. This is an individualized recommendation, so be sure to confirm with your allergist before offering other finned fish if baby is allergic to herring.

Finned fish are a known trigger of food protein-induced enterocolitis syndrome, also known as FPIES. FPIES is a delayed allergy to food protein which causes the sudden onset of repetitive vomiting and diarrhea to begin a few hours after ingestion. Left untreated, the reaction can result in significant dehydration. Unlike other food allergens, FPIES to finned fish may not present until later in life, and tends to be life-long.

Lastly, a note on scombroid poisoning, which is sometimes mistaken for a fish allergy. Scombroid poisoning is a type of food poisoning that occurs when someone eats fish that has been improperly refrigerated. This allows a large amount of histamine to build up in the fish. When consumed, this large load of histamine can cause symptoms that mimic those of an allergic reaction, causing some people to believe that they have developed a finned fish allergy, even if they are not allergic. Ensuring that fish has been stored at adequately cool temperatures can minimize the risk of such a reaction.

If you suspect baby may be allergic to fish, consult an allergist before introducing herring. As with all common allergens, introduce a small amount of herring at first and watch closely as baby eats to see if any adverse reaction occurs. If all goes well, gradually increase the amount served over time. Once common food allergens are successfully introduced, it is recommended to keep them in the diet regularly (twice weekly, if possible). However, this doesn’t mean that each different fish species must be offered multiple times a week. Finned fish share the same major proteins, so it is perfectly acceptable to rotate finned fish varieties according to availability and preference.