Step 1: First tiny taste
Offer a small taste of well-cooked mashed or finely flaked herring. Watch for concerning symptoms such as hives, swelling, vomiting, or breathing trouble, and seek urgent care if those occur.
Herring
Overview
Herring is a fish and a priority allergen. Fish can be introduced with other complementary foods around 6 months. Offer well-cooked herring as a single new food. If your baby has severe eczema or a prior immediate food allergy, talk with a clinician before introducing highly allergenic foods.
Preparation
Remove all bones, skin, and fat before cooking. Cook herring thoroughly until it is soft enough to mash easily with a fork, then mash, puree, or flake into small pieces. Prefer unsalted cooked fish over salty pickled or smoked herring. Never offer large firm chunks or bones. Always supervise eating.
Three-step introduction
Step 2: Larger offer
If the first taste was tolerated, gradually offer a larger amount of the same prepared herring at a later feed.
Step 3: Include regularly
If tolerated, keep well-cooked herring in the diet routinely as part of complementary feeding.
FAQ
When are babies usually ready for solid foods?
Complementary foods are typically introduced around 6 months of age, when the baby shows developmental readiness (for example, sitting with support, good head control, and swallowing food rather than pushing it out). Introducing solids before 4 months is not recommended.
When can herring be introduced?
Once your baby is ready for solid foods (typically around 6 months), fish can be introduced with other complementary foods. There is no evidence that delaying common allergens such as fish prevents allergy.
How should I prepare herring for a baby?
Remove all fat, skin, and bones from fish before cooking. Cook until soft enough to mash easily with a fork, then mash, puree, or flake into small pieces. Prefer unsalted cooked fish over salty pickled or smoked herring. Always supervise eating.
Is herring a lower-mercury fish?
Yes. Choose fish lower in mercury. Herring is listed among FDA/EPA Best Choices. Avoid fish that are high in mercury, such as king mackerel, shark, swordfish, and bigeye tuna. This is educational guidance — follow your clinician’s advice if you have questions about your child’s diet.
Sources
- WHO Guideline for complementary feeding of infants and young children 6–23 months of age (2023)
- CDC — When, What, and How to Introduce Solid Foods
- FAO/WHO — Risk assessment of food allergens: Part 1 (Codex priority allergen list)
- FDA — Food Allergies (major food allergens / Big 9)
- AAP HealthyChildren — When to Introduce Egg, Peanut Butter & Other Common Food Allergens
- CDC — Foods and Drinks to Avoid or Limit
- FDA/EPA — Technical information on advice about eating fish (Best Choices include herring)
- CDC — Infant and Toddler Nutrition FAQs