What is the Icelandic Diet Like? An Exploration of Arctic Cuisine

December 17, 2025 •

4 min read

With a life expectancy consistently ranked among the world's highest, Icelanders have long relied on a unique diet shaped by their island's geography and history. The Icelandic diet is centered on an abundance of seafood, wild lamb, and a distinct cultured dairy product, creating a nutrient-dense and protein-rich way of eating.

Quick Summary

The Icelandic diet is a high-protein, low-processed food approach based on centuries of tradition, emphasizing fresh fish, lean lamb, and nutrient-rich dairy like skyr, all contributing to high life expectancy and low obesity rates. It incorporates wild-foraged berries and herbs, alongside nutrient-dense grains, influenced by Viking heritage and modern sustainable practices.

Key Points

Rich in Omega-3s: The diet's high consumption of wild-caught fish, including salmon, cod, and haddock, provides a significant source of healthy Omega-3 fatty acids, promoting cardiovascular and cognitive health.
High-Protein & Low-Fat Dairy: A cornerstone of the diet is skyr, a cultured dairy product that is exceptionally high in protein and low in fat. This supports muscle maintenance and contributes to satiety.
Lean, Free-Range Lamb: Icelandic lamb is naturally lean and has a distinct flavor profile, which comes from the animals grazing on wild, pesticide-free vegetation in the summer months.
Resourceful, Historic Roots: The diet is shaped by a history of isolation and harsh climate, with traditional methods like drying, smoking, and fermenting used to preserve foods for survival.
Pure Water & Fresh Produce: Icelanders benefit from some of the world's purest drinking water, naturally filtered through volcanic rock. Geothermal energy also powers greenhouses, providing fresh vegetables year-round.
Modern Adaptations: While traditional dishes like fermented shark exist, modern Icelandic cuisine, especially in Reykjavík, now features a wider variety of global and innovative dishes, with an emphasis on freshness.
Emphasis on Fiber: Traditional whole grains like barley and rye bread (rúgbrauð), along with wild berries, provide significant sources of dietary fiber.

The Core Components of the Icelandic Diet

At its heart, the Icelandic diet is a testament to resourcefulness and resilience. For centuries, the island's remote location and harsh climate meant survival depended on making the most of locally available ingredients, a philosophy that continues to define its culinary traditions today. The foundational pillars of this diet are wild-caught fish, free-range lamb, and the iconic dairy product, skyr.

Seafood: The Ocean's Bounty

As an island nation, it's no surprise that seafood is a dominant feature. Cod, haddock, and salmon, caught from the pristine Arctic waters, are staples, often eaten simply prepared—poached or grilled to preserve their flavor. A notable feature is the high consumption of fish oil, or 'lysi', particularly among older generations, valued for its high Omega-3 fatty acid content. Another traditional item is harðfiskur, or wind-dried fish, a protein-dense snack that has been a part of the diet since the Viking era.

Lamb: Roaming the Wild

Icelandic lamb is a celebrated delicacy, known for its distinct, mild flavor. This is a result of the sheep being free-roaming for the summer, grazing on wild grasses, berries, and herbs in a pesticide-free environment. The meat is prepared in numerous ways, from hearty stews like kjötsúpa (lamb meat soup) to festive smoked lamb known as hangikjöt. Unlike much of the world, Icelandic lamb is naturally lean and free of growth hormones or antibiotics.

Dairy: The Power of Skyr

Skyr is an Icelandic cultural treasure. This cultured dairy product is technically a strained cheese, but resembles a very thick, high-protein yogurt. It is low in fat, high in calcium, and rich in probiotics, offering significant health benefits. Skyr is versatile, enjoyed plain with fruit, used in dressings, or incorporated into creamy desserts.

Grains, Greens, and Berries

Despite challenging farming conditions, grains like barley and rye have long been cultivated. Rúgbrauð, a dense, crustless rye bread traditionally baked in geothermal heat, is a popular accompaniment. Today, greenhouses, powered by Iceland's geothermal energy, produce fresh vegetables year-round. Wild berries, particularly crowberries and wild blueberries, offer exceptional antioxidant content and are foraged in late summer.

Comparison of Traditional vs. Modern Icelandic Diets


Feature	Traditional Icelandic Diet	Modern Icelandic Diet
Core Focus	Survival and sustenance based on limited, preserved resources.	Health and wellness, with a greater variety of fresh foods.
Availability of Produce	Scant access to fresh vegetables and fruits, except for foraged berries and hardy roots.	Year-round access to fresh, greenhouse-grown produce like tomatoes and peppers.
Food Preservation	Heavy reliance on smoking (hangikjöt), drying (harðfiskur), and fermentation (hákarl).	Reduced need for preservation due to modern refrigeration; fermented foods are now more of a delicacy.
Culinary Variety	Limited ingredient pool led to staple, repetitive meals.	Global influences and modern techniques have dramatically expanded cuisine in cities like Reykjavík.
Fat and Sugar Content	High-fat content needed for energy in cold climates; fewer refined sugars.	Lower saturated fat overall and reduced sugar in many dairy products, aligning with modern dietary recommendations.

The Health Benefits of Following an Icelandic Diet

Medical studies have highlighted several health benefits associated with the Icelandic dietary pattern. Its high intake of seafood and fish oil translates to a diet rich in heart-healthy Omega-3 fatty acids. This has been linked to better cardiovascular health and potentially improved mood and cognitive function. The focus on unprocessed protein from fish, skyr, and lamb contributes to feelings of fullness, which can assist with weight management. The reliance on naturally pure ingredients, including some of the world's cleanest drinking water, and wild-grazing animals, minimizes exposure to contaminants and antibiotics.

Furthermore, the diet incorporates gut-healthy foods like skyr and naturally fibrous grains such as barley. Traditional cooking methods, such as poaching and steaming rather than frying, further contribute to its healthfulness. While some historical dishes might be considered an acquired taste, the modern iteration of the Icelandic diet emphasizes simplicity, freshness, and nutrient density.

Conclusion

In conclusion, what is the Icelandic diet like? It is a dietary tradition deeply rooted in a history of survival and isolation, characterized by its reliance on fish, lamb, and a unique form of dairy. Today, this tradition has evolved, incorporating modern agricultural techniques and global influences while retaining its core principles of freshness and purity. The result is a highly protein-rich and nutrient-dense way of eating that aligns with many aspects of a healthy modern lifestyle. Embracing Icelandic staples like fresh fish, lean lamb, and versatile skyr offers a path to enjoying the unique culinary legacy that has contributed to the impressive longevity and health of the Icelandic people.

Optional outbound link: For more details on the history and cultural impact of the Icelandic fishing industry, you can visit the Food and Agriculture Organization's country profile for Iceland.

Frequently Asked Questions

The main components of the Icelandic diet include a high intake of fresh seafood, free-range lamb, and cultured dairy products like skyr. It also incorporates traditional whole grains like rye and barley, and foraged wild berries and herbs.

Yes, it is considered healthy. The diet is typically high in protein and Omega-3 fatty acids from fish, low in saturated fats, and focused on whole, unprocessed foods. Studies have linked the diet to cardiovascular health, weight management, and high life expectancy.

Skyr is a cultured dairy product similar to strained yogurt but technically a fresh cheese. It has been a dietary staple in Iceland for centuries, celebrated for its high protein content, low fat, and probiotic benefits.

Fermented shark (hákarl) is a traditional delicacy, not a daily staple. It is mainly consumed during the midwinter festival of Þorrablót and is considered an acquired taste. It is fermented to neutralize toxins and is often paired with a shot of the national spirit, Brennivín.

Iceland uses its abundant geothermal energy to power greenhouses, allowing for the cultivation of fresh vegetables like tomatoes, cucumbers, and peppers year-round. Local wild-foraged plants and roots also supplement the diet.

Historically, the diet included high levels of saturated fat, necessary for energy in cold weather. Some traditional preparations involve preserving methods like heavy salting. Modern dietary recommendations now emphasize lower fat dairy and less processed meat.

Yes. Modern Icelanders have access to a wider variety of imported foods, and the culinary scene in urban centers like Reykjavík is influenced by international cuisine. However, many Icelanders still embrace traditional dietary staples alongside new influences.