Which of the following is a core food of the Scandinavian diet? An In-Depth Look

January 10, 2026 •

4 min read

Research has shown that following a Scandinavian (or New Nordic) dietary pattern can lead to significant health benefits, including lower cholesterol, reduced body weight, and better cardiovascular health. This diet emphasizes fresh, local ingredients, making it both healthy and environmentally sustainable.

Quick Summary

The core foods of the Scandinavian diet include fatty fish, such as salmon and herring, whole grains like rye and oats, and an abundance of berries and root vegetables. It emphasizes sustainability, local produce, and reduced intake of processed foods.

Key Points

Fatty Fish is Core: A cornerstone of the Scandinavian diet is fatty fish like salmon and herring, valued for high omega-3 fatty acid content.
Whole Grains Provide Fiber: Rye, barley, and oats are essential whole grains that offer sustained energy and fiber.
Berries are a Staple Fruit: Native berries, including lingonberries and blueberries, are key sources of antioxidants and vitamins.
Emphasis on Local and Seasonal Produce: The diet focuses on root and cruciferous vegetables like carrots and cabbage, which grow well in colder climates.
Rapeseed Oil is the Primary Fat: Canola oil, which is high in monounsaturated fats, is used predominantly for cooking.
Sustainability is a Priority: The diet promotes local and wild-grown foods, which is beneficial for the environment and cultural identity.

Core Foods and the Scandinavian Diet

When considering the question, "Which of the following is a core food of the Scandinavian diet?" the answer is not a single item but a category of nutrient-dense staples. The diet is founded on foods readily available in the Nordic region, focusing on sustainability and seasonal eating. Core components include fatty fish, specific whole grains, berries, and root vegetables.

The Importance of Fatty Fish and Seafood

Fatty fish, such as salmon, mackerel, herring, and sardines, are among the most celebrated core foods of the Scandinavian diet. This region, with its extensive coastline and access to cold, clean waters, has a long tradition of fish-based cuisine. These fish are exceptionally rich in omega-3 fatty acids, which are crucial for heart and brain health. Unlike some other diets, the Scandinavian approach incorporates fish in various traditional preparations, from pickled herring (a Danish staple) to smoked salmon. Regular consumption of fatty fish contributes to reduced inflammation and better cardiovascular outcomes.

The Role of Hearty Whole Grains

Another foundational element of Scandinavian eating is whole grains. Rye, barley, and oats are particularly prominent and are used to make traditional breads, porridges, and crispbreads. These hearty grains are a significant source of fiber and complex carbohydrates, providing sustained energy and aiding in digestion. The fiber content also helps regulate blood cholesterol and keeps you feeling full longer, which can support weight management. A Danish Rugbrød, a dense and dark rye bread, is a perfect example of a whole-grain staple that is both nutritious and culturally significant.

A Focus on Fruits and Berries

While tropical fruits are not native to the cold Nordic climate, berries thrive and are a cornerstone of the diet. Berries like lingonberries, blueberries, raspberries, and cloudberries are packed with antioxidants, vitamins, and fiber. The harsh climate can even boost their nutritional content, making them potent sources of health-promoting compounds. They are enjoyed fresh, in jams, or baked into desserts. Alongside berries, seasonal apples and pears also feature prominently.

Local and Seasonal Vegetables

Root vegetables and cruciferous vegetables are well-suited to the Scandinavian climate and are integral to the diet. Think carrots, turnips, beets, cabbage, and kale. These vegetables store well through long winters and provide essential vitamins, minerals, and dietary fiber. Fermented cabbage, like sauerkraut, is a traditional food that adds beneficial probiotics for gut health. Potatoes are also a staple, though typically enjoyed boiled or roasted, rather than fried. The emphasis on local, seasonal produce reduces food miles and supports environmental sustainability.

Nuts, Seeds, Legumes, and Fats

In addition to the main pillars, the diet incorporates nuts, seeds, and legumes for added protein and healthy fats. Hazelnuts, sunflower seeds, and legumes like peas and beans are common additions. For cooking oil, rapeseed oil (also known as canola oil) is the preferred choice over the olive oil of the Mediterranean diet. Rapeseed oil is a good source of healthy monounsaturated and polyunsaturated fats, including omega-3s.

Scandinavian vs. Western Diet: A Comparison

Here is a comparison of the typical food choices within the Scandinavian diet versus a standard Western diet:


Food Group	Scandinavian Diet	Typical Western Diet
Staple Grains	Rye, Oats, Barley	Refined Wheat, White Flour
Primary Fat Source	Rapeseed Oil	Butter, Processed Vegetable Oils
Key Protein	Fatty Fish (salmon, herring), Legumes, Game	Red Meat (processed), Poultry, Processed Meats
Fruits & Vegetables	Berries, Root Veggies, Cabbage	Imported Tropical Fruits, Starchy Veggies
Dairy	Low-fat dairy, Skyr	Full-fat milk, cheese, high-sugar yogurt
Sweets	Minimal, natural sweetness from berries	High in added sugars, processed desserts

A Simple Shift to Better Health

Adopting the Scandinavian diet doesn't require a complete overhaul but rather a shift in focus. By prioritizing local, seasonal whole foods and reducing processed items, individuals can reap the benefits of this heart-healthy eating pattern. This emphasis on whole, unprocessed foods, combined with the abundance of omega-3s, antioxidants, and fiber, contributes to overall well-being and a lower risk of chronic diseases. The diet’s cultural ties to simplicity and shared meals also foster a healthier relationship with food. You can start small by swapping refined grains for whole grains like rye and increasing your intake of fatty fish and berries. Over time, these small changes can lead to significant, lasting improvements in health.

Conclusion: A Diverse and Balanced Approach

In conclusion, the core food of the Scandinavian diet is not a single item but a diverse collection of healthy, regional staples. Fatty fish rich in omega-3s, hearty whole grains like rye and barley, antioxidant-packed berries, and resilient root vegetables form the foundation. This diet, also known as the New Nordic Diet, prioritizes locally-sourced ingredients, environmental sustainability, and overall health, offering a balanced and flavorful alternative to modern Western eating patterns. By focusing on these core foods, one can achieve a healthier lifestyle and enjoy a rich culinary tradition. To learn more about the scientific basis for these benefits, consider consulting authoritative nutritional resources like the National Institutes of Health.

Frequently Asked Questions

The main differences lie in the food sources. While both emphasize whole foods, the Scandinavian diet uses canola (rapeseed) oil instead of olive oil and prioritizes cold-climate foods like berries and rye over Mediterranean staples like citrus fruits and leafy vegetables.

Yes, the Scandinavian diet recommends limiting red and processed meats, instead focusing on fatty fish, legumes, and lean game meat in moderation.

Rye bread is rich in dietary fiber, which aids in digestion, helps lower cholesterol, and provides sustained energy, preventing blood sugar spikes.

Berries like lingonberries and blueberries are central to the diet, providing antioxidants and vitamins. The stress from growing in colder climates can even increase their nutritional potency.

Studies have shown that the Scandinavian diet can support healthy weight management. Its emphasis on high-fiber whole grains, protein-rich fish, and fresh produce promotes satiety and a lower calorie intake from processed foods.

Yes, you can adapt the principles by focusing on locally and seasonally available whole foods. The core tenets are applicable anywhere: choose whole grains, fatty fish, fresh produce, and healthier fats while minimizing processed items.

Common root vegetables include carrots, turnips, and beets, which are well-adapted to the region's climate. They are often roasted or added to stews and soups.