Can You Eat Herring When Pregnant?
Written by Jordan Morley · Reviewed against NHS foods-to-avoid guidance · Last updated 28 October 2026
Cooked Herring is safe and beneficial during pregnancy, but the NHS says to eat no more than 2 portions of oily fish per week.
Why is herring a concern in pregnancy?
Herring is an oily fish, and fish is a useful part of a pregnancy diet (Tommy's: fatty acids in fish may be important for brain activity, and fish provides iodine). However, the NHS says pollutants found in oily fish may build up in the body and could affect a baby's development in the womb, so it advises no more than 2 portions of oily fish a week. Within that limit, Herring is a genuinely healthy choice.
You can also check the calorie content of herring alongside its safety information. Also check medication safety during pregnancy if you're managing any conditions.
The exception
The 2-portion weekly limit covers all oily fish combined — salmon, mackerel, sardines, trout, herring and pilchards — not 2 portions of each.
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Check Price →Herring: the other answers on this site
| Question | Short answer (links to the full page) |
|---|---|
| While breastfeeding | Safe — max 2 portions a week |
Common questions
Can I eat herring in the first trimester?
Yes — cooked Herring is safe in the first trimester within the 2-portion weekly oily fish limit.
Is a small amount of herring OK during pregnancy?
Up to 2 portions of oily fish a week is the NHS limit. Tommy's suggests aiming for at least two portions of fish a week, one of them oily.
I accidentally ate herring while pregnant — what should I do?
The NHS limit exists because pollutants in oily fish may build up in the body over time. Go back to no more than 2 portions a week from now on, and mention it to your midwife if you are worried.
Is cooked herring safe in pregnancy?
Yes — cooked Herring is safe within the weekly limit. Avoid raw or cold-smoked Herring during pregnancy unless it has been thoroughly cooked.
Related answers
Primary source: NHS foods-to-avoid guidance.
General information only, not medical advice: see the medical disclaimer. Feeling unwell after eating something? Contact NHS 111 or your GP.