Prep warning
Always cook herring through; do not serve it raw, pickled-raw, or cold-smoked to babies. Choose fresh or plain-cooked herring, since pickled, smoked, and brined versions are very high in salt.
Choking notes
The main hazard with herring is bones, not the flesh. Cook it through and run your fingers through every flake to remove all bones, including fine pin bones, before serving.
How to serve by age
6-9 months
Cook herring through until it flakes easily and is no longer translucent, then run your fingers through every flake to remove all bones, including the fine pin bones. Mash the boneless flakes smooth, or stir them into a familiar purée. Herring is an oily fish and naturally low in mercury, so it can be offered regularly. Fish is a common allergen, so the first time, offer a small amount on its own and wait a few days before adding other new foods.
Smooth mash, or pea-sized flakes with every bone removed by hand.
9-12 months
As the pincer grasp develops, offer well-cooked herring as soft flakes or thin strips the baby can pick up, still checking carefully for bones. Keeping it moist with a little purée or sauce makes it easier to manage. Around two small servings of low-mercury fish a week is a common rhythm.
Soft flakes or thin strips, bones checked by hand.
12-18 months
Serve flaked, well-cooked herring in bite-size pieces as part of family meals, alongside soft vegetables or grains. Always cook it through, never raw or smoked-raw, and keep checking for bones. As an oily, low-mercury fish, herring is a good choice to keep in the rotation.
Bite-size flakes, bones removed.
Key nutrients
Allergen information
Fish is a common allergen. Read Fish guidance
Common questions
When can my baby eat Herring?
Most babies can try Herring from around 6 months, once they show signs of readiness. Check the prep and cut-size notes above before you start.
General informational content, not medical advice. Always consult your pediatrician about introducing new foods, especially if your baby has any medical conditions or family history of allergies.
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