Healthy Icelandic Food Guide for Travelers

Icelandic Cuisine: Pure, Protein-Rich, and Shaped by Isolation

Icelandic cuisine reflects the island's unique geography and historical isolation, emphasizing high-quality seafood, lamb, and dairy. With limited agricultural options and a reliance on preservation methods, traditional Icelandic food offers excellent protein sources but may include fermented and preserved items that challenge modern palates. This guide will help you navigate Icelandic dining while maintaining your health goals.

High-Protein, Lower-Carb Options

• •Ferskur Fiskur: Iceland offers some of the world's cleanest fish, harvested from pristine Arctic waters. Look for 'ýsa' (haddock) with 20g protein per 100g serving and minimal fat, 'þorskur' (cod) providing 18g protein with virtually zero carbs, 'lax' (salmon) offering 22g protein plus omega-3 fatty acids, and 'bleikja' (Arctic char) with 21g protein and anti-inflammatory omega-3s. Request these 'einfaldlega eldaður' (simply prepared) - typically steam-poached with just herbs and lemon. The most authentic preparation is 'soðinn' (poached) rather than 'steiktur' (fried), preserving the delicate flavor while avoiding added oils.
• •Lambakjöt: Icelandic lamb is entirely free-range, raised on wild grasses and herbs, resulting in a distinctive flavor and nutrition profile. A standard serving of 'lambahryggur' (lamb fillet) provides 26g protein with a higher ratio of anti-inflammatory omega-3 fatty acids compared to conventional lamb. 'Kjötsúpa' (traditional lamb soup) delivers approximately 18g protein per bowl with a collagen-rich broth particularly beneficial for joint support during active travel. Request it 'með minna af kartöflum' (with fewer potatoes) and 'fleiri rótargrænmeti' (more root vegetables) for a better macronutrient ratio.
• •Skyr: This traditional Icelandic cultured dairy product contains approximately 11g protein per 100g serving - significantly higher than Greek yogurt (9g) with less fat (0.2g vs. 5g). Unlike yogurt, skyr is technically a soft cheese made with different bacterial cultures that create its distinctive thick texture and mild flavor. The traditional 'hrein skyr' (plain skyr) contains minimal lactose due to the straining process, making it potentially tolerable for those with mild lactose sensitivity. It provides complete protein with all essential amino acids, making it an excellent recovery food after hiking or other strenuous activities.
• •Harðfiskur: This wind-dried fish (usually cod, haddock, or wolffish) contains approximately 80-85g protein per 100g serving, making it one of the most protein-dense foods available anywhere. The traditional air-drying process preserves essential nutrients while concentrating the protein content roughly 4x compared to fresh fish. Nutritionally similar to beef jerky but with zero carbs and minimal fat, it provides approximately 400mg calcium per serving from the edible small bones. Traditionally eaten with a thin spread of butter, but request it 'án smjörs' (without butter) for an ultra-clean protein source. Available in most grocery stores and gas stations throughout Iceland.
• •Hangikjöt: Smoked lamb contains approximately 28g protein per 100g serving with minimal carbs. The traditional smoking process uses birch or dried sheep dung, imparting distinctive flavor compounds not found in commercially smoked meats. Unlike many processed meats, authentic hangikjöt contains no nitrates or artificial preservatives, using only smoke and salt for preservation. Request it 'þunnt skorið' (thinly sliced) as an appetizer rather than as the heavy traditional platter with potatoes and béchamel sauce. You can ask for 'hangikjöt með fersku salati' (smoked lamb with fresh salad) for a balanced meal at many restaurants.
• •Íslensk Mjólkurvörur: Icelandic dairy products benefit from the country's strict agricultural standards and grass-fed dairy practices. 'Ostakaka' (unsweetened quark-like cheese cake) provides approximately 14g protein per serving with minimal carbs when ordered 'án sultu' (without jam). 'Súrmjólk' (similar to kefir) offers probiotics that can help maintain gut health during travel. The grass-fed nature of Icelandic dairy results in approximately 2-3x higher levels of conjugated linoleic acid (CLA) compared to conventional dairy, providing potential metabolic benefits.

Vegetable & Micronutrient Powerhouses

Despite Iceland's challenging growing conditions, locally grown and wild-foraged plants provide excellent nutrition.

• •Villt Ber: In late summer and fall, dishes featuring 'aðalbláber' (wild blueberries) and 'krækiber' (crowberries) provide exceptional antioxidant content - Icelandic berries contain up to 2-3x higher anthocyanin levels than cultivated varieties due to stress adaptation to the harsh environment and extended daylight hours. The high levels of pterostilbene in these wild berries support cellular health during the oxidative stress of travel. Request 'fersk ber' (fresh berries) rather than preserved versions with added sugar, or look for 'berjasalat' (berry salad) on menus during season.
• •Gróðurhúsa Grænmeti: Iceland's abundant geothermal energy powers greenhouses that produce vegetables year-round. 'Íslensk tómatar' (Icelandic tomatoes) from Friðheimar and other geothermal greenhouses contain higher lycopene levels than imported varieties due to optimized growing conditions. The extended daylight during summer months creates vegetables with unique phytonutrient profiles - 'íslensk paprika' (Icelandic peppers) contain approximately 30% more vitamin C than imported counterparts. Look for dishes specifying 'með íslensku grænmeti' (with Icelandic vegetables) for the freshest, most nutrient-dense options.
• •Þang og Þari: Icelandic seaweeds like 'söl' (dulse) and 'kelp' contain the highest iodine content of any foods, supporting thyroid function which can be challenged during travel and time zone changes. These sea vegetables provide approximately 20x the mineral content of land vegetables, including rare trace minerals often depleted in conventional produce. While traditionally eaten dried as snacks, modern Icelandic cuisine incorporates seaweed into 'brauð' (bread), soups, and seasonings. Look for 'súpa með þara' (soup with seaweed) or 'þarasalat' (seaweed salad) on progressive restaurant menus.
• •Rófur og Rótagrænmeti: Root vegetables feature prominently in traditional dishes like 'soðin rófustappa' (mashed rutabaga). Icelandic rutabagas grown in volcanic soil contain higher levels of selenium and other minerals compared to those grown elsewhere. These root vegetables provide resistant starch that feeds beneficial gut bacteria, supporting digestive health during travel when gut flora can be disrupted. Request 'fleiri rótargrænmeti, færri kartöflur' (more root vegetables, fewer potatoes) when ordering traditional dishes for a more diverse nutrient profile.
• •Hvönn: This traditional herb (Angelica archangelica) has been used medicinally in Iceland since settlement. It contains coumarins and flavonoids that support circulation and respiratory health - particularly valuable in Iceland's sometimes damp climate. Modern chefs incorporate it into teas, syrups, and garnishes. The root contains compounds that support digestion, while the seeds are used in traditional digestive bitters. Look for 'te með hvönn' (tea with angelica) offered at some restaurants and cafes as a digestive aid.
• •Sveppir: While not traditionally prominent in Icelandic cuisine, both wild-foraged and cultivated mushrooms have become important in modern Icelandic gastronomy. 'Íslenskir sveppir' (Icelandic mushrooms) grown in geothermally-heated facilities contain higher vitamin D levels than most cultivated mushrooms due to specific growing techniques. Progressive restaurants feature dishes like 'villisveppa ragú' (wild mushroom ragout) that provide immune-supporting beta-glucans and ergothioneine, an amino acid rarely found in other foods.

Good Fiber Sources

• •Rúgbrauð: Traditional Icelandic rye bread is often 'hverabrauð' (hot spring bread) baked by burying the dough container in geothermal areas, creating a uniquely moist, dense texture. It provides approximately 6g fiber per slice - significantly higher than wheat bread. The traditional slow fermentation process breaks down phytic acid, making minerals more bioavailable, and creates prebiotic compounds that support gut health. Request 'þunnt sneidd' (thinly sliced) to control portions, as this calorie-dense bread contains approximately 15g carbs per thin slice. For the most traditional version, look for 'hefðbundið rúgbrauð' rather than modernized versions that may contain wheat flour.
• •Lífræn Ber: Wild berries found in season provide approximately 6-8g fiber per cup along with exceptional antioxidant content. 'Bláber' (blueberries) contain soluble fiber that helps regulate blood sugar, while 'krækiber' (crowberries) provide insoluble fiber supporting digestive health. Unlike cultivated berries, these wild varieties contain small seeds that significantly boost the fiber content. Look for them fresh in markets during August-September, or in preserved forms without added sugar ('án viðbætts sykurs') year-round. Many restaurants serve them with skyr; request 'meira af berjum' (more berries) and 'minni sykur' (less sugar).
• •Íslenskt Hafragrautur: Icelandic oatmeal is traditionally prepared with water rather than milk, creating a cleaner fiber source. A standard serving provides approximately 4g soluble fiber that helps manage blood cholesterol levels. Modern preparations often incorporate 'íslenskt bygg' (Icelandic barley), adding diversity to the fiber profile with approximately 6g total fiber per serving. Request it 'með fræjum og hnetum' (with seeds and nuts) rather than with sugar for additional fiber and healthy fats. Available at most hotel breakfasts and cafes throughout Iceland.
• •Íslenskir Belgávextir: While not traditional, modern Icelandic cuisine increasingly incorporates legumes, particularly in vegetarian options. 'Hummus með íslensku grænmeti' (hummus with Icelandic vegetables) provides approximately 6g fiber per serving from the chickpeas alone. Progressive restaurants now offer dishes like 'linsubaunasúpa' (lentil soup) providing 12-15g fiber per bowl. These plant proteins are increasingly available as many restaurants expand options for the growing number of vegetarian visitors. Ask for 'grænmetisréttir með próteini' (vegetable dishes with protein) to find these options.
• •Bygg: This traditional grain (barley) has been cultivated in Iceland since settlement times. It contains approximately 8g fiber per serving with a lower glycemic impact than most grains due to its high beta-glucan content. Modern Icelandic chefs have revived its use in dishes like 'byggsalat' (barley salad) and 'bygggrautur' (barley porridge). Look for 'með byggi' (with barley) on progressive restaurant menus, particularly those emphasizing New Nordic cuisine.

Hidden Sugar Watchlist

• •Bragðbætt Skyr: While plain skyr is extremely healthy, flavored varieties ('bragðbætt skyr') contain approximately 9-12g added sugar per single-serving container. Even varieties labeled 'létt' (light) or 'náttúrulegur' (natural) typically contain added sugar or artificial sweeteners. Request 'hrein skyr með ferskum berjum' (plain skyr with fresh berries) at breakfast buffets and cafes. If purchasing from grocery stores, check the 'sykurinnihald' (sugar content) on the nutrition label and look specifically for 'engin viðbættur sykur' (no added sugar) on packaging.
• •Hlaupsósur með Kjöti: The glazes served with modern preparations of lamb and game often contain significant hidden sugar - approximately 5-7g per serving. These sweet-savory reductions typically incorporate ingredients like blueberries or crowberries along with added sugar. Request 'sósan á hliðinni' (sauce on the side) and use it sparingly as a flavor accent rather than covering the meat. At high-end restaurants, you can request 'sósu án viðbætts sykurs' (sauce without added sugar) as many contemporary chefs are accommodating health-conscious diners.
• •Rauðrófusalat: Beetroot salad, increasingly common on Icelandic menus, often contains approximately 10g added sugar per serving in its dressing. The sweetness balances the earthiness of the beets but adds unnecessary calories. Request 'með ólífuolíu og sítrónusafa í staðinn' (with olive oil and lemon juice instead) for a cleaner preparation. This simple modification preserves the nutritional benefits of beets - particularly valuable for supporting circulation during travel - without the glycemic impact.
• •Lifrarpylsa: This traditional liver sausage surprisingly contains approximately 3-4g sugar per serving, added to balance the strong liver flavor. While nutritionally dense with iron and B vitamins, this hidden sugar can be problematic for those carefully managing carbohydrate intake. If you want to try this authentic food, enjoy a small portion as a protein-rich component rather than a full serving. It's typically served with 'uppstúf' (white sauce) which contains additional hidden sugars from milk and sometimes added sugar.
• •Týtuberjasulta með Ostum: The lingonberry jam traditionally served with cheese plates contains approximately 10-12g sugar per tablespoon. While the combination of sweet-tart jam with rich cheeses is traditional, the sugar content makes this problematic. Request 'ostur án sultu' (cheese without jam) and add a few fresh berries if available for a similar flavor profile without concentrated sugar. Alternatively, ask for 'súrar gúrkur' (pickled cucumbers) as a tangy accompaniment that contains minimal sugar.
• •Bjór Kokteill: While not food, beer cocktails have become popular in Iceland and often contain significant hidden sugars. Drinks like 'Bjór með greip' (beer with grapefruit) can contain approximately 15g added sugar per serving from fruit syrups. Request 'engin sykursíróp' (no sugar syrup) if you order these trendy beverages, or simply stick with 'hreinn bjór' (plain beer) or water with lemon.

Unhealthy Fats & Processed Foods

• •Djúpsteiktur Fiskur: While traditional Icelandic fish preparations are healthy, some tourist-oriented restaurants serve 'djúpsteiktur fiskur' (deep-fried fish) in a heavy batter that absorbs significant oil. This preparation adds approximately 200-300 calories from low-quality fats compared to traditional methods. What makes this particularly problematic is that the batter masks the exceptional quality of Icelandic fish. Request 'fiskur, ekki djúpsteiktur heldur ofnbakaður eða soðinn' (fish, not deep-fried but oven-baked or poached) for a cleaner preparation that highlights the natural flavor.
• •Pylsur: The famous Icelandic hot dog combines lamb, pork and beef, but still contains sodium nitrite preservatives and approximately 15g fat per sausage (mostly saturated). The toppings add another layer of concern: 'remúlaði' (remoulade sauce) contains approximately 9g fat per tablespoon from low-quality vegetable oils, and 'steiktur laukur' (fried onions) absorb additional oil. If you must try this cultural staple, request 'pylsa með einni tómatsósu' (hot dog with just ketchup) or better yet, 'bara pylsa' (just the hot dog) without the white bread bun and high-fat toppings.
• •Hamborgarar með Osti og Beikoni: Iceland has embraced American-style burgers, often featuring beef patties with 25-30% fat content topped with processed cheese and bacon. These can contain 35-40g fat per serving, primarily from inflammatory sources. Many places now offer 'lambaborgarar' (lamb burgers) which provide a better fatty acid profile, but still contain significant fat. Request 'hamborgari án brauðs með salati' (burger without bread with salad) to eliminate refined carbs while still enjoying the protein. Better options include asking for 'grillaður fiskur' (grilled fish) at the same establishments.
• •Hákarl með Brennivíni: The infamous fermented shark is a cultural experience rather than a nutritional recommendation. While the shark itself isn't particularly problematic nutritionally, it's traditionally chased with 'Brennivín' (a caraway-flavored schnapps containing approximately 150 calories per shot from alcohol). These empty calories provide no nutritional benefit. If you want the authentic experience, request a minimal portion of hákarl and sip rather than shoot the Brennivín to reduce alcohol consumption.
• •Franskar Kartöflur: French fries appear at many casual Icelandic restaurants, typically fried in repeatedly used vegetable oils that contain oxidation products. What makes the Icelandic version particularly problematic is the 'kokteilsósa' (cocktail sauce) for dipping, which combines mayonnaise and ketchup resulting in both added sugars and low-quality oils. Request 'grænmetissalat í staðinn fyrir franskar' (vegetable salad instead of fries) when ordering casual meals. If the establishment doesn't offer substitutions, leave most of the fries and focus on the protein portion of your meal.
• •Tilbúnar Súpur: Some budget restaurants serve commercial soup bases containing significant amounts of refined oils, hydrolyzed proteins (functional MSG), and often added sugar. These typically come from food service suppliers rather than being made in-house. Look for 'heimagerð súpa' (homemade soup) on menus, or ask 'er súpan gerð hér?' (is the soup made here?) to identify fresher options. Traditional 'kjötsúpa' (meat soup) is almost always made from scratch and represents a better choice than creamy or brightly-colored commercial soup bases.

Healthy Breakfast & Quick Snacks

• •Breakfast: Hrein Skyr með Fræjum - Plain skyr topped with seeds provides approximately 22g protein and 5g fiber per serving, creating exceptional satiety with minimal carbs (4-5g). Unlike flavored varieties, plain skyr contains no added sugar. Add a small handful of 'fræblanda' (seed mix) typically containing chia, flax, and pumpkin seeds for healthy fats and additional protein. This combination provides sustained energy ideal for active travel days. Available at all hotel breakfast buffets, grocery stores, and many cafes. Look for brands like KEA or MS for the most authentic versions.
• •Breakfast: Soðin Egg með Lax - Boiled eggs with smoked salmon delivers approximately 18g protein with minimal carbs. Icelandic eggs have deep orange yolks indicating higher nutrient density from birds with better diets compared to conventional eggs. The omega-3 content of Icelandic salmon works synergistically with the choline in egg yolks to support brain health during travel. Request 'harðsoðin egg' (hard-boiled eggs) at breakfast buffets, and add 'reyktur lax' (smoked salmon) for a complete breakfast that travels well during morning excursions.
• •Snack: Harðfiskur með Smjöri - This traditional dried fish snack provides approximately 40g protein per single-serving package. Available at every gas station and convenience store throughout Iceland, it offers exceptional protein without refrigeration, making it perfect for road trips and outdoor excursions. Traditionally enjoyed with a thin layer of butter, but you can request 'harðfiskur án smjörs' (dried fish without butter) for a cleaner protein source. Look for 'þorskur' (cod) or 'ýsa' (haddock) varieties, which have milder flavors than 'steinbítur' (wolffish).
• •Snack: Hnetur og Fræ - Nuts and seeds are widely available at convenience stores throughout Iceland. Unlike many countries where only sugary snacks are available on the road, Icelandic gas stations typically offer packages of 'möndlur' (almonds), 'heslihnetur' (hazelnuts), and seed mixes in single-serving packages. Look for 'ósaltaðar hnetur' (unsalted nuts) or 'létt saltaðar' (lightly salted) versions for the healthiest option. A 30g serving provides approximately 6g protein and 3g fiber with healthy fats that provide sustained energy.
• •Snack: Lífrænt Grænmeti með Hummus - Many grocery stores and some gas stations offer pre-packaged vegetable sticks with hummus. Look for 'gulrætur og agúrkur' (carrots and cucumbers) with 'hummus án viðbætts sykurs' (hummus without added sugar). This portable option provides approximately 4g protein and 3g fiber per serving with gut-supporting prebiotic compounds. This combination is particularly valuable during travel when vegetable intake often decreases, helping maintain digestive regularity.

Smart Customization & Ordering Strategies

Icelandic restaurants are generally accommodating to special requests, especially in Reykjavík and tourist areas.

• •Fiskur Áhersla: Focus on fresh seafood with the phrase 'Ég vil gjarnan ferskan fisk, einfaldlega eldaðan' (I would like fresh fish, simply prepared). Iceland's seafood quality is exceptional, and most restaurants offer several fish options daily. The traditional preparation methods are inherently healthy, using minimal added fats and letting the quality of the ingredient shine. Specify 'án mjölblöndu' (without flour mixture) to ensure the fish isn't dusted with flour before cooking, which is sometimes done even in otherwise simple preparations.
• •Brauðkarfa Stjórnun: Skip the bread basket with 'ekkert brauð, takk' (no bread, please). Unlike some European countries where this might cause offense, Icelanders are practical and won't be insulted. If dining with others who want bread, you can say 'ég sleppi brauðinu' (I'll skip the bread) to indicate your personal preference without affecting others. Most higher-end restaurants now automatically ask about bread preferences before serving.
• •Meðlæti Skipti: Substitute side dishes with 'get ég fengið grænmeti í staðinn fyrir kartöflur?' (can I have vegetables instead of potatoes?). Most restaurants have seasonal vegetables available and can make this substitution easily. For a more specific request, try 'tvöfallt grænmeti, engar kartöflur' (double vegetables, no potatoes) which clearly communicates your preference. This typically adds 500-700 ISK (~$4-6) to the bill but significantly improves the nutritional profile of your meal.
• •Eldun Upplýsingar: Ask about preparation methods with 'hvernig er þetta eldað?' (how is this prepared?) to determine if items are fried or contain hidden sugars. Follow up with 'er hægt að fá þetta grillaðan/soðinn í staðinn?' (is it possible to get this grilled/poached instead?) if the standard preparation isn't ideal. Most Icelandic chefs take pride in their ingredients and are happy to accommodate reasonable requests that showcase the quality of their products.
• •Sósu Stjórnun: Request sauce on the side with 'get ég fengið sósuna á hliðinni?' (can I have the sauce on the side?). This is particularly important for meat dishes where the sauce often contains added sugar or flour thickeners. To be even more specific, you can request 'mjög lítil sósa, á hliðinni' (very little sauce, on the side) to ensure you get just enough for tasting without drowning the protein in unnecessary calories.
• •Skammtastærð Stjórnun: Control portion sizes with 'get ég fengið minni skammt?' (can I get a smaller portion?). While not officially listed on menus, many restaurants can provide smaller portions upon request, particularly of traditional dishes that tend to be served in generous amounts. This typically reduces the price by about 20-30% and allows you to enjoy traditional foods without excess.

Navigating Icelandic Restaurant Types

Different Icelandic establishment types offer varying opportunities for healthy eating:

• •Nýnorræn Veitingahús: Modern Icelandic fine dining establishments focusing on New Nordic cuisine (like Dill, Óx, or Moss) emphasize hyperlocal, seasonal ingredients with minimal processing. These restaurants typically serve smaller portions with precise technique, allowing you to enjoy traditional flavors without excess. Look for tasting menu options with 'áhersla á prótein' (emphasis on protein) or request 'færri kolvetnaréttir' (fewer carbohydrate courses) when making reservations. These establishments typically use fermentation and preservation techniques that enhance nutritional value rather than detracting from it.
• •Fiskiveitingastaðir: Specialized seafood restaurants offer Iceland's freshest marine bounty. Look for places advertising 'ferskur fiskur dagsins' (fresh fish of the day) rather than just 'sjávarréttir' (seafood), as the latter might include more processed options. The phrase 'beint frá bátnum' (straight from the boat) indicates exceptional freshness. These establishments typically offer the cleanest, simplest preparations that highlight the quality of the ingredients rather than masking them with heavy sauces or breading.
• •Sveitaveitingastaðir: Rural restaurants, particularly those connected to guesthouses or farms, often serve traditional Icelandic cuisine with ingredients sourced directly from nearby producers. Look for 'heimaræktað' (home-grown) or 'staðbundið' (local) on menus indicating shorter supply chains and fresher ingredients. These establishments frequently serve traditional 'kjötsúpa' (meat soup) and 'lambakjöt' (lamb) from their own or neighboring farms, ensuring exceptional quality.
• •Matarvagnar: Food trucks have become popular in Reykjavík, offering chef-driven concepts at lower price points than restaurants. Look for trucks specializing in 'fiskréttir' (fish dishes) rather than the more common burgers or tacos. The quality can be excellent as many are operated by experienced chefs seeking lower overhead costs. These mobile vendors often have limited menus focusing on a few items done well rather than extensive options of variable quality.
• •Mathallir: Food halls like Hlemmur Mathöll and Grandi Mathöll in Reykjavík offer diverse options under one roof. These locations typically include at least one vendor focusing on traditional Icelandic preparations and several health-conscious options. The advantage of food halls is portion control - you can often order smaller plates to sample traditional items without committing to large servings. Look for stalls advertising 'hráefni í hávegum haft' (ingredients held in high regard) indicating quality sourcing.
• •Bakarí: While Icelandic bakeries offer many tempting treats, they also typically serve simple protein options that are grab-and-go friendly. Look for 'egg og beikon samloka' (egg and bacon sandwich) which you can order 'án brauðs' (without bread) at many locations. Modern bakeries increasingly offer 'próteinríkt' (protein-rich) options catering to fitness-conscious locals. Avoid items labeled 'vínarbrauð' (Danish pastry) which contain significant sugar and refined flour.