What Fish Is Good for Breastfeeding: Safe and Healthy Options
Posted on June 05, 2026
Table of Contents
- Introduction
- Why Seafood Matters for Breastfeeding Moms
- Understanding the Mercury Concern
- What Fish Is Good for Breastfeeding: The Best Choices
- Good Choices: Limit to Once Per Week
- Fish to Avoid While Breastfeeding
- How to Prepare Fish Safely
- Balancing Your Diet with Lactation Support
- What if You Don't Like Fish?
- Practical Tips for Busy Breastfeeding Moms
- Every Drop Counts
- Conclusion
- FAQ
Introduction
Choosing the right foods while nursing can feel like a full-time job on top of everything else you do. You want to nourish your body and provide the best for your baby, but the rules often seem to change. One of the most common questions we hear is about seafood. Many parents worry about mercury but also want the brain-boosting benefits of healthy fats.
At Milky Mama, we believe that breastfeeding support should feel compassionate and empowering. We know you are doing an amazing job, and we want to help you navigate your diet with confidence. This post covers the specific types of fish that are safe for breastfeeding, the nutrients they provide, and which varieties you should limit or avoid to keep your milk safe.
Understanding what fish is good for breastfeeding allows you to enjoy nutritious meals while supporting your baby's growth and your own wellness.
Why Seafood Matters for Breastfeeding Moms
Seafood is a nutritional powerhouse. It is packed with high-quality protein, which is essential for repairing tissues and keeping your energy levels steady. When you are breastfeeding, your body has higher demands for certain nutrients to ensure your milk is as nourishing as possible.
The Power of Omega-3 Fatty Acids
One of the primary reasons to eat fish is for the omega-3 fatty acids. Specifically, fish provides eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are long-chain fats that the human body cannot produce on its own in large amounts.
DHA is particularly important because it is a major structural component of the human brain and retina. When you consume DHA, it passes through your breast milk to your baby. Research suggests that adequate DHA intake during infancy supports cognitive development and healthy vision. For you, these fats can support heart health and may help balance your mood during the postpartum period.
Essential Micronutrients
Beyond healthy fats, fish provides several key vitamins and minerals:
- Iodine: This mineral supports your thyroid health and is crucial for your baby’s brain development.
- Vitamin D: Many people are deficient in Vitamin D. Oily fish is one of the few natural food sources of this vitamin, which helps with calcium absorption and bone health.
- Vitamin B12: Essential for energy metabolism and nervous system function.
- Iron and Zinc: These minerals support a healthy immune system for both you and your little one.
Key Takeaway: Eating safe fish provides DHA and EPA, which are critical for your baby's brain and eye development, while also supporting your own recovery and heart health.
Understanding the Mercury Concern
While fish is healthy, the reason we have guidelines at all is because of mercury. Mercury is a metal that occurs naturally in the environment but is also released through industrial activities. In the water, it turns into methylmercury.
Methylmercury is a form of mercury that builds up in the tissue of fish. Small fish eat plankton that contains mercury, and then larger fish eat the smaller fish. This process is called bioaccumulation. This means that larger, older, predatory fish usually have the highest levels of mercury.
For most adults, the small amount of mercury in fish isn't a health risk. However, infants and developing fetuses are much more sensitive to it. High levels of mercury can affect a baby's developing nervous system and brain. Because mercury can pass through breast milk, it is important to choose fish that are lower on the food chain.
What Fish Is Good for Breastfeeding: The Best Choices
The FDA and EPA have categorized seafood to help you make safe choices. The "Best Choices" category includes fish that are low in mercury and can be eaten 2 to 3 times per week. A standard serving size is about 4 ounces, which is roughly the size and thickness of the palm of your hand.
Salmon
Salmon is often considered the gold standard for breastfeeding moms. It is very high in DHA and low in mercury. Whether you choose wild-caught or farmed, salmon provides a significant boost to your omega-3 levels. It is also a great source of Vitamin D and protein.
Sardines and Anchovies
These small fish are excellent because they are very low on the food chain, meaning they have very little mercury. They are incredibly high in omega-3s and calcium. If you aren't a fan of eating them plain, try adding them to pasta sauces or salads for a salty, savory kick.
Freshwater Trout
Trout is another high-DHA option that is generally very safe. It has a milder flavor than salmon or sardines, making it a good choice if you are still dealing with some postpartum food aversions.
Canned Light Tuna
It is important to distinguish between "light" tuna and "white" (albacore) tuna. Canned light tuna is usually made from skipjack tuna, which is smaller and lower in mercury. This is a convenient, budget-friendly way to get protein and minerals into your diet.
Shellfish
Most shellfish are very low in mercury. Options like shrimp, clams, scallops, oysters, and crab are all considered "Best Choices." They are excellent sources of zinc and iron. Just ensure they are fully cooked to avoid foodborne illnesses.
Other Safe Options
- Catfish and Tilapia: These are low in mercury, though they have lower levels of omega-3s compared to salmon.
- Cod and Haddock: These white fish are lean sources of protein and very safe to eat regularly.
- Pollock: Often used in fish sticks or imitation crab, this is a safe, low-mercury choice.
Next Steps for Incorporating Fish:
- Aim for two 4-ounce servings of salmon or trout per week.
- Use canned light tuna for quick lunches once or twice a week.
- Swap beef or chicken for shrimp or scallops in your favorite stir-fry.
Good Choices: Limit to Once Per Week
The "Good Choices" category includes fish that have slightly higher mercury levels. You can still eat these, but you should limit your intake to one serving per week and avoid other fish during that same week.
Common fish in this category include:
- Albacore (White) Tuna: This tuna is larger than the variety used for "light" tuna and contains more mercury. Limit tuna steaks or canned white tuna to 6 ounces per week.
- Halibut: A delicious, meaty fish that is great for grilling, but should be eaten in moderation.
- Mahi-mahi and Snapper: These are popular in restaurants but fall into the once-a-week category.
- Spanish Mackerel: Unlike Atlantic or Pacific mackerel (which are Best Choices), Spanish mackerel has higher mercury levels.
Fish to Avoid While Breastfeeding
There are certain fish that you should avoid entirely while breastfeeding because their mercury levels are high enough to pose a risk to your baby's developing brain. These are typically large, predatory fish that live for a long time.
Do not eat:
- Shark
- Swordfish
- King Mackerel
- Tilefish (from the Gulf of Mexico)
- Bigeye Tuna
- Marlin
- Orange Roughy
If you accidentally eat a serving of one of these fish, do not panic. The risk comes from consistent, long-term exposure. Simply avoid fish for the rest of the week and return to the "Best Choices" list for your future meals.
How to Prepare Fish Safely
When you are breastfeeding, your immune system is still recovering, and you want to avoid any infections that could make you ill. Proper preparation is key.
Cook to the Right Temperature
Raw fish, such as sushi or sashimi, can carry bacteria or parasites like Listeria. While the risk of passing these to your baby through breast milk is very low, getting a severe case of food poisoning can lead to dehydration, which may temporarily impact your milk supply.
To stay safe, cook all fish to an internal temperature of 145°F (63°C). The flesh should be opaque and should flake easily with a fork.
Handling Local Catches
If you or your family catch fish in local lakes, rivers, or coastal areas, be sure to check local fish advisories. Some local waters may have higher levels of mercury or other pollutants like PCBs. If no advisory is available, limit your intake of that fish to one serving per week and do not eat any other fish that week.
Does Cooking Remove Mercury?
It is a common myth that you can cook the mercury out of fish. Mercury is bound to the protein in the fish's muscle tissue. This means that no amount of cleaning, trimming, or cooking will reduce the mercury content. However, trimming the skin and fat can help reduce other environmental pollutants like dioxins or PCBs, which tend to store in fatty tissues.
Balancing Your Diet with Lactation Support
While eating fish helps provide the nutrients your baby needs, we know that maintaining a healthy supply involves many factors. Staying hydrated and eating a balanced diet of whole grains, proteins, and healthy fats is the foundation of a successful breastfeeding journey.
If you find it difficult to prep fish meals while caring for a newborn, you aren't alone. Many moms look for other ways to support their nutrition and supply. Our Emergency Lactation Brownies are a favorite for a reason—they provide a delicious, easy-to-grab snack packed with oats and flaxseed.
We also recommend focusing on hydration. When you eat more protein (like fish), your body needs plenty of water to process it and produce milk. Our lactation drink mixes, like Pumpin Punch™ or Milky Melon™, are designed to provide hydration alongside ingredients that support lactation.
Key Takeaway: Focus on "Best Choice" fish twice a week, stay hydrated, and use high-quality lactation treats to fill in the gaps when you are too busy to cook a full meal.
What if You Don't Like Fish?
Not everyone enjoys the taste of seafood, and some people have allergies. If you cannot or choose not to eat fish, you can still get the nutrients you need.
- Algae-based Supplements: Fish get their DHA from eating microalgae. You can go straight to the source by taking an algal oil supplement. This is a great vegan-friendly way to get DHA and EPA without the fishy taste.
- Flaxseeds and Chia Seeds: These contain ALA, a type of omega-3. While the body isn't very efficient at converting ALA to DHA, these seeds are still very healthy additions to your diet.
- Walnuts: Another great source of plant-based healthy fats.
- Fortified Foods: Some eggs, milk, and yogurts are fortified with DHA.
If you are looking for general herbal support for your supply, we offer several options. Lady Leche and our lactation supplements are crafted with high-quality herbs to help support milk production.
This product is not intended to diagnose, treat, cure, or prevent any disease. Consult with your healthcare provider for medical advice.
Practical Tips for Busy Breastfeeding Moms
It can be hard to remember lists of fish when you are standing in the grocery store aisle or looking at a restaurant menu. Here are a few simple ways to make it easier:
- Stick to the "S" rule: Salmon, Sardines, and Shrimp are almost always "Best Choices." If it starts with an "S," it is likely a safe bet.
- Go Small: Smaller fish are generally safer than large ones. Think of a small trout versus a giant swordfish.
- Keep it Simple: Keep pouches of light tuna or pink salmon in your pantry. You can quickly toss them on a bed of greens or whole-wheat crackers for a high-protein, low-mercury snack.
- Listen to Your Body: If the smell of fish still makes you nauseous, don't force it. Use a supplement and try again in a few weeks.
If you want personalized help sorting through feeding questions, our breastfeeding help page can connect you with expert support.
Every Drop Counts
At Milky Mama, we often say that every drop counts. This applies to your nutrition, too. Every healthy choice you make helps fuel your body so you can continue the amazing work of feeding your baby. Breastfeeding is a journey that requires support, and your well-being matters just as much as your baby's.
Don't feel pressured to have a "perfect" diet. If you have a week where you don't eat any fish, that's okay. If you have a week where you eat a little more than recommended, don't stress. The goal is a healthy pattern over time.
If you want a structured next step, our Breastfeeding 101 course is a helpful place to build confidence and learn the basics.
Conclusion
Including fish in your diet while breastfeeding is a wonderful way to support your baby's brain development and your own health. By focusing on "Best Choices" like salmon, sardines, and light tuna, you can enjoy the benefits of omega-3s without worrying about mercury. Remember to aim for 8 to 12 ounces of low-mercury seafood per week and avoid the high-mercury predatory fish.
- Choose salmon, trout, and shrimp 2-3 times a week.
- Avoid shark, swordfish, and king mackerel.
- Always cook seafood to 145°F.
- Stay hydrated and support your supply with nutritious snacks.
You're doing an incredible job providing for your little one. If you ever feel overwhelmed or need more personalized support, we offer virtual lactation consultations and a supportive community to help you every step of the way.
You can also connect with other parents in the Official Milky Mama Lactation Support Group on Facebook for encouragement and shared experience.
This product is not intended to diagnose, treat, cure, or prevent any disease. Consult with your healthcare provider for medical advice.
FAQ
Is it safe to eat sushi while breastfeeding?
Yes, it is generally safe to eat sushi while breastfeeding, but many experts still recommend fully cooked options. While raw fish carries a risk of bacteria like Listeria, these are rarely passed through breast milk; however, a severe illness could impact your milk supply through dehydration. For the highest safety, stick to cooked rolls or low-mercury raw fish from reputable sources.
How much salmon can I eat while breastfeeding?
You can safely eat 2 to 3 servings of salmon per week, which totals about 8 to 12 ounces. Salmon is considered one of the "Best Choices" because it is very high in DHA and low in mercury. It is an excellent food for supporting both your baby’s brain development and your own cardiovascular health.
Can I eat canned tuna every day while nursing?
It is not recommended to eat canned tuna every day because even "light" tuna contains some mercury. The FDA recommends 2 to 3 servings of low-mercury fish per week, so you should limit canned light tuna to about 2 or 3 times a week. If you prefer albacore (white) tuna, you should limit it to only one serving per week.
What should I do if I accidentally ate a high-mercury fish?
If you accidentally eat a fish like swordfish or king mackerel once, do not panic, as the risk comes from regular consumption. Simply skip eating any other fish for the rest of the week to allow your body to process it. Moving forward, stick to the "Best Choices" list to keep your average mercury exposure low.
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