The Nordic diet, also called the New Nordic Diet or the Healthy Nordic Diet, is a regional eating pattern rooted in the traditional foods of Scandinavia and the Nordic countries: Denmark, Sweden, Norway, Finland, and Iceland. Like the Mediterranean diet, it is built around whole, minimally processed foods, with heavy emphasis on plants, fatty fish, and whole grains. Where it differs is in the specific foods that define it: rye bread and oat porridge instead of wheat, rapeseed oil instead of olive oil, herring and mackerel instead of just salmon, and Nordic berries like bilberries and lingonberries instead of citrus-heavy fruit selections.
A prospective cohort study of 34,898 Swedish adults followed for nearly 18 years found that every one-point increase in a Nordic Nutrition Recommendations adherence score was associated with a 14% decrease in myocardial infarction rate, one of the more striking diet-outcome associations in recent cardiovascular nutrition research. The NORDIET clinical study found that a Nordic diet based on traditional Nordic foods improved blood lipid profiles, lowered blood pressure, improved insulin sensitivity, and reduced body weight in hypercholesterolemic subjects compared with an average Swedish diet.
How the Nordic Diet Works
Rye, oats, and barley are the whole grain foundation, not wheat. These Nordic staples are among the fiber-richest grains available, with rye bread in particular delivering more fiber per slice than almost any other common grain product. The 2023 Nordic Nutrition Recommendations specifically identified whole grains from rye, oats, and barley as cardioprotective, alongside their role as the primary dietary fiber source in traditional Scandinavian eating.
Rapeseed oil, known as canola oil outside Europe, is the primary fat source. The Nordic diet’s equivalent of olive oil is rapeseed oil, which shares a similarly favorable unsaturated fat profile. The 2023 Nordic Nutrition Recommendations noted that rapeseed oil has been associated with lower LDL cholesterol compared with saturated fat sources in randomized controlled trials, making it one of the best-evidenced swaps for butter and other saturated fats in Scandinavian cooking.
Fatty fish appears daily, not just twice a week. The NORDIET study used a fish intake of 68 grams per day, roughly twice the typical Western intake, and prioritized Baltic herring, mackerel, and salmon specifically. Wild herring in particular is one of the most omega-3-rich, low-mercury, and affordable fish available, making it a cornerstone of the Nordic pattern in a way it rarely features in other dietary frameworks.
Nordic berries provide an unusually high polyphenol density. Bilberries and lingonberries, the wild Nordic equivalents of blueberries and cranberries, contain higher anthocyanin concentrations than most cultivated berry varieties. The NORDIET study found improvements in glucose metabolism and inflammatory markers in subjects following a diet high in Nordic foods including whole grains, fish, and bilberries specifically.
Red meat is reduced in favor of fish, legumes, and low-fat dairy. The Nordic Nutrition Recommendations explicitly include low-fat dairy and recommend replacing animal-based saturated fats with plant-based unsaturated fats, while significantly reducing red meat frequency in favor of fish, which appears daily rather than a few times per week.
Nordic Diet Foods List: What to Buy
Fatty Fish (Most Important Category, Daily)
Best sources:
- Herring, fresh or pickled without added sugar
- Mackerel, fresh or smoked
- Salmon, wild-caught preferred
- Sardines
- Trout
Whole Grain Rye, Oats, and Barley
Best sources:
- Rye bread, whole grain and dense rather than light
- Rolled oats and oat porridge
- Rye crackers and crispbread
- Pearl barley
- Oat bran
Nordic and Seasonal Berries
Best sources:
- Bilberries, fresh or frozen (closest available equivalent is wild blueberries rather than cultivated)
- Lingonberries, fresh or frozen
- Blackcurrants
- Raspberries and strawberries
- Cloudberries if available
Root Vegetables and Brassicas
Best choices:
- Turnips, swede, and parsnips
- Carrots and beetroot
- Potatoes
- Cabbage and kale
- Cauliflower and Brussels sprouts
Apples, Pears, and Other Nordic Fruits
Best choices:
- Apples and pears
- Plums
Rapeseed Oil (Canola Oil)
Rapeseed oil is the primary cooking and dressing fat of the Nordic diet, used in the same role that olive oil plays in the Mediterranean pattern.
Best choices:
- Rapeseed or canola oil for cooking and salad dressings
- Walnut oil as a secondary option for cold dressings
Legumes
Best choices:
- Brown and green lentils
- Peas, both dried and fresh
- Kidney beans and navy beans
Low-Fat Dairy
Best choices:
- Skyr, the Icelandic high-protein fermented dairy product, an ideal Nordic diet staple
- Plain low-fat yogurt
- Low-fat milk
- Moderate amounts of hard cheese
Nuts and Seeds
Best choices:
- Walnuts
- Almonds
- Flaxseed and hemp seeds
Lean Poultry and Game Meat, in Moderate Amounts
Best choices when eating meat:
- Chicken and turkey
- Venison and other lean game, traditional in Scandinavian cooking
Foods to Avoid on the Nordic Diet
Processed and Red Meat
To significantly limit:
- Bacon, sausage, and deli meats
- Frequent large servings of beef, pork, and lamb
Refined Grains and White Bread
Replacing refined grains with rye, oats, and barley is one of the most distinctive and evidence-backed features of the Nordic pattern.
To replace with whole grain rye and oat alternatives:
- White bread and white pasta
- White rice as the primary grain
- Pastries and refined baked goods
Added Sugar and Sugary Beverages
To limit:
- Sugary drinks and juices
- Candy, pastries, and desserts
- Sugar-sweetened dairy products
Butter and High-Saturated-Fat Dairy
The Nordic diet’s recommendation to replace saturated fat from animal sources with rapeseed oil specifically targets this category.
To replace with rapeseed or canola oil:
- Butter as the primary cooking fat
- Full-fat cream and cream-based sauces in regular use
- Heavy reliance on high-fat cheese
Ultra-Processed Foods
To limit:
- Packaged convenience foods
- Fast food
- Heavily processed snack foods
Nordic Diet Grocery List by Store Section
This list covers one week for one adult following a Nordic diet pattern, with fish appearing daily and rye-based whole grains as the staple carbohydrate.
Produce
- Carrots and beetroot (500g combined)
- Turnips or parsnips (3 medium)
- Cabbage and kale (1 head and 1 bunch)
- Potatoes (500g)
- Apples and pears (4 each)
- Bilberries or wild blueberries, fresh or frozen (1 to 2 bags)
- Lingonberries or blackcurrants, fresh or frozen (1 bag)
- Raspberries (1 punnet)
Meat and Seafood
- Fresh or smoked herring (3 to 4 portions)
- Fresh mackerel (2 portions)
- Fresh salmon (2 portions)
- Sardines, canned (2 cans)
- Chicken breast or venison, once or twice this week (400g)
Dairy
- Skyr, plain (2 tubs)
- Low-fat plain yogurt (1 tub)
- Low-fat milk (1 carton)
- Hard cheese in moderate amounts
Grains and Legumes
- Rye bread, whole grain and dense (1 loaf)
- Rye crispbread (1 packet)
- Rolled oats (1 large container)
- Pearl barley (500g)
- Brown and green lentils (2 cans)
- Dried or canned peas (1 can)
Pantry
- Rapeseed oil or canola oil, primary cooking and dressing fat (1 bottle)
- Walnuts and almonds (150g each)
- Flaxseed and hemp seeds (200g combined)
Frozen
- Frozen wild blueberries or bilberries (1 bag)
- Frozen lingonberries or blackcurrants (1 bag)
- Frozen salmon or herring fillets (1 bag)
Beverages
- Water, primary beverage
- Herbal tea
- Coffee and tea in moderate amounts
Practical Tips for the Nordic Diet
Swap your cooking oil from butter or vegetable oil to rapeseed oil first. This single change aligns your fat intake with the Nordic pattern and is supported specifically by the 2023 Nordic Nutrition Recommendations for LDL reduction.
Eat fish daily rather than twice weekly. The NORDIET study used 68 grams per day, considerably more than most people eat. Herring is the most affordable and practical way to reach this frequency, and it keeps well when smoked or pickled without added sugar.
Replace white bread with dense rye bread as your daily bread. Scandinavian whole grain rye bread is nutritionally different from most rye bread sold in the US, which is often blended with significant amounts of wheat. Look for 100% rye or crispbread with whole grain rye listed first.
Use frozen Nordic berries freely. Bilberries and lingonberries freeze extremely well and are nutritionally equivalent to fresh, making them practical year-round even where fresh varieties are unavailable.
Treat skyr the way Mediterranean eaters treat Greek yogurt. Skyr is high in protein, low in fat, and mild in flavor, making it a versatile base for breakfast bowls, snacks, and dressings that keeps you within the Nordic pattern without effort.
Build root vegetables and brassicas into your weekly rotation. These are the Nordic diet’s equivalent of Mediterranean vegetables, nutritionally dense, affordable, and well suited to the boiling, roasting, and pickling preparations common in Scandinavian cooking.
Do not feel limited to strictly Scandinavian recipes. The Nordic Nutrition Recommendations themselves note that the core principle is regional, whole-food eating rather than strict adherence to Scandinavian cuisine specifically. The food choices translate readily into any kitchen.
The Bottom Line
The Nordic diet is one of the better-evidenced regional dietary patterns, with a prospective cohort study showing each increase in adherence linked to a 14% reduction in myocardial infarction risk, and clinical trial evidence showing improvements in blood lipids, blood pressure, and insulin sensitivity. Build your grocery list around fatty fish eaten daily, dense rye bread and oat porridge, wild Nordic berries, root vegetables and brassicas, rapeseed oil as your primary fat, and skyr as your dairy staple, while cutting red and processed meat, refined grains, and added sugar. The pattern translates easily to any grocery store, since its core foods are widely available, affordable, and do not require any specialty imports beyond frozen bilberries or lingonberries.
Disclaimer: Nutritional data referenced in this article is sourced from USDA FoodData Central. This article is for informational purposes only and does not constitute medical or dietary advice. Consult your doctor or a registered dietitian before making significant dietary changes, particularly if you have an existing health condition.
