Is Canned Tuna Good for Breastfeeding Moms? Nutrition and Safety Tips

Posted on May 21, 2026

Introduction
The Benefits of Tuna for Breastfeeding Parents
Understanding Mercury in Seafood
Choosing the Safest Type of Canned Tuna
How Much Tuna Is Safe to Eat?
Does Canned Tuna Increase Milk Supply?
Healthy Seafood Alternatives
Better Ways to Support Your Milk Supply
Practical Tips for Eating Canned Tuna
Building a Balanced Breastfeeding Diet
When to Seek Extra Support
Summary of Action Steps
Realistic Expectations for Your Journey
Conclusion
FAQ

Introduction

Sitting down for a full, warm meal often feels like a luxury when you are caring for a new baby. You might find yourself reaching for quick, pantry-stable options that require zero cooking time. This leads many parents to wonder: is canned tuna good for breastfeeding moms? At Milky Mama, we understand that you want to nourish your body and your baby without adding more stress to your day.

Tuna is a convenient source of protein and healthy fats, but it often comes with questions about safety and mercury. In this article, we will explore the benefits of tuna, the safety guidelines you should follow, and how it impacts your milk. We will also look at how to balance your seafood intake with other lactation-supportive habits. Our goal is to help you feel confident in your dietary choices while you navigate the beautiful, exhausting journey of breastfeeding.

The Benefits of Tuna for Breastfeeding Parents

Tuna is often called a nutritional powerhouse, and for good reason. It provides several key nutrients that are specifically beneficial during the postpartum period. While you are breastfeeding, your body works hard to ensure your milk contains everything your baby needs to grow.

High-Quality Protein for Recovery

Your body needs extra protein to repair tissues after birth and to support the metabolic process of making milk. Canned tuna is an excellent source of lean protein. A single serving can provide a significant portion of your daily protein requirements. This helps keep you feeling full and energized throughout the day.

Omega-3 Fatty Acids and DHA

One of the biggest reasons to include fish in your diet is the presence of omega-3 fatty acids, specifically DHA. This is a type of fat that is essential for your baby’s brain and eye development. When you consume DHA, the levels of this fat increase in your breast milk. This provides a direct benefit to your little one’s cognitive growth and visual acuity.

Essential Vitamins and Minerals

Tuna contains several other nutrients that support your overall wellness:

Vitamin D: This is vital for bone health and immune function. Tuna is one of the few natural food sources of this vitamin.
Vitamin B12: This helps maintain your energy levels and supports the health of your nervous system.
Iodine and Choline: These minerals are important for your baby’s brain development and spinal cord health.
Selenium: This acts as an antioxidant and supports thyroid function.

For more ideas about nourishing yourself while breastfeeding, explore this guide to eating for your breastfeeding journey.

Understanding Mercury in Seafood

The main concern people have about eating fish while breastfeeding is mercury. Mercury is a heavy metal that occurs naturally in the environment but is also released through industrial activities. It can build up in the tissues of fish, especially those that are higher up on the food chain.

When a person consumes high levels of mercury, it can potentially affect the developing nervous system of an infant. However, it is important to remember that the benefits of eating low-mercury fish often outweigh the risks. The key is to be selective about the species of tuna you choose.

Mercury levels are generally higher in larger, older fish. Because these fish live longer and eat smaller fish, they accumulate more mercury over time. This process is known as bioaccumulation. By choosing smaller species of tuna, you can significantly reduce your exposure while still getting those healthy omega-3s.

Choosing the Safest Type of Canned Tuna

Not all canned tuna is the same. When you are looking at the shelves in the grocery store, you will likely see two main options: “Light” tuna and “Albacore” or “White” tuna. Understanding the difference is the best way to keep your mercury intake low.

Canned Light Tuna

Canned light tuna is typically made from Skipjack tuna. These are smaller fish that do not live as long as other species. Because they are smaller, they contain much less mercury. The FDA categorizes canned light tuna as a “Best Choice” for breastfeeding parents.

Albacore and White Tuna

Albacore tuna is a larger species, which means it contains higher levels of mercury—often three times as much as light tuna. While it is still safe to eat in moderation, it is categorized as a “Good Choice.” This means you should limit your intake of Albacore to once per week.

Tuna Species to Avoid

Some types of tuna should be avoided entirely while you are breastfeeding. Bigeye tuna is a large species that is known to have very high mercury levels. You may see this in high-end sushi or fresh steaks rather than in a can, but it is always good to check.

Key Takeaway: For the lowest mercury exposure, choose “Canned Light Tuna” or Skipjack over Albacore or White tuna.

How Much Tuna Is Safe to Eat?

The general recommendation from the FDA and EPA for breastfeeding parents is to eat 8 to 12 ounces of a variety of low-mercury fish per week. This equates to about two to three servings.

If you are choosing from the “Best Choices” list, which includes canned light tuna, you can safely have two to three servings a week. A serving size is roughly 4 ounces, which is about the size and thickness of the palm of your hand.

If you prefer Albacore or White tuna, you should limit yourself to one 4-ounce serving per week and avoid other fish that week. Eating a variety of seafood is better than eating the same type of fish every time. This helps ensure you get a broad range of nutrients while keeping your mercury exposure within safe limits.

What to do next:

Check the label of your canned tuna for the words “Light” or “Skipjack.”
Measure your portions to stay around the 4-ounce mark.
Rotate your seafood choices to include other low-mercury options like salmon or sardines.

Does Canned Tuna Increase Milk Supply?

Many parents ask if tuna is a galactagogue—a food that increases milk production. The short answer is no. There is no clinical evidence to suggest that tuna directly increases the volume of milk you produce.

However, tuna is good for the quality of your milk. The healthy fats and proteins help ensure your milk is nutrient-dense. If you are struggling with low milk volume, it is usually more effective to look at your milk removal patterns rather than just your diet.

Breastfeeding works on a supply-and-demand system. The more frequently and effectively you remove milk from your breasts, the more milk your body will make. If you are worried about your supply, focus on skin-to-skin contact, frequent nursing, or adding a pumping session. This gentle guide to boosting milk supply offers additional ideas.

We know that worrying about supply can be stressful. While tuna supports your health, other foods are better known for supporting milk volume. Our Emergency Lactation Brownies, for example, are a favorite among our community because they contain ingredients like oats and brewer’s yeast that are traditionally used to support lactation.

Healthy Seafood Alternatives

If you are not a fan of tuna or want to vary your diet, there are many other seafood options that are safe and beneficial. Many of these have even higher levels of DHA and lower levels of mercury than tuna.

Salmon: This is one of the best sources of omega-3 fatty acids and is very low in mercury.
Sardines: These are small, nutrient-dense fish that are high in calcium if you eat the soft bones and healthy fats.
Shrimp and Scallops: These are popular low-mercury options that provide plenty of protein.
Freshwater Trout: This is another excellent source of healthy fats.

By incorporating a variety of these fish, you can maximize the brain-building benefits for your baby. Just remember to avoid the “Big Five” high-mercury fish: Shark, Swordfish, King Mackerel, Tilefish, and Marlin.

Better Ways to Support Your Milk Supply

While tuna provides essential nutrients, it isn't the go-to solution for increasing your milk ounces. If your goal is to boost production, you might want to consider adding specific ingredients to your diet that have a history of supporting lactation.

Traditional Galactagogues

Certain ingredients have been used for generations to help nursing parents. These include:

Oats: A great source of iron and fiber, which can help support prolactin levels, the milk-making hormone.
Brewer’s Yeast: Packed with B vitamins and minerals that support energy and supply.
Flaxseed: Provides healthy fats and phytoestrogens that can support lactation.

Milky Mama Support Products

At Milky Mama, we specialize in making these ingredients easy to consume. You can browse the full selection of lactation snacks and treats for convenient options designed to fit into your breastfeeding routine.

We also offer supplements such as Pumping Queen and Milk Goddess, which are formulated with herbs that many parents find helpful for maintaining a steady supply.

Refreshing drinks like Pumpin Punch™ and Milky Melon™ can also support hydration. Explore the lactation drink mix collection for additional options.

This product is not intended to diagnose, treat, cure, or prevent any disease. Consult with your healthcare provider for medical advice.

Practical Tips for Eating Canned Tuna

If you decide to include tuna in your diet, there are a few practical ways to make it even healthier. How the tuna is packed and how you prepare it can make a difference.

Tuna in Water vs. Tuna in Oil

When choosing canned tuna, “in water” is often the better choice for breastfeeding moms. When tuna is packed in oil, some of the natural omega-3 fatty acids can leach out into the oil. When you drain the oil, you might be pouring those healthy fats down the drain. Tuna in water keeps those beneficial nutrients in the fish where they belong.

Watch the Sodium

Canned foods can sometimes be high in sodium. If you are watching your salt intake, look for low-sodium versions. Rinsing the tuna in a fine-mesh strainer can also help remove some of the excess salt.

Simple Meal Ideas

You don't need a lot of time to turn tuna into a healthy meal:

Tuna Salad: Mix with avocado instead of mayo for extra healthy fats.
Tuna Pasta: Toss with whole-wheat pasta, olive oil, and lemon juice.
Tuna Cakes: Mix with oats and an egg, then lightly pan-fry for a protein-packed snack.

Building a Balanced Breastfeeding Diet

Your diet doesn't have to be perfect to make high-quality milk. Your body is incredibly efficient at prioritizing your baby's needs. However, eating a balanced diet ensures that your own nutrient stores aren't depleted.

In addition to healthy fats from fish, try to include:

Leafy Greens: For calcium and iron.
Whole Grains: For sustained energy.
Colorful Vegetables: For a variety of vitamins and antioxidants.
Adequate Hydration: Drink to satisfy your thirst.

Remember, breastfeeding is a marathon, not a sprint. Taking care of yourself by eating nourishing foods like tuna and staying hydrated helps you stay strong for the long haul. You are doing an amazing job, and every drop you provide is a gift to your baby.

When to Seek Extra Support

Sometimes, diet and frequent nursing aren't enough to ease the anxieties of a new parent. If you are worried about your baby's weight gain or your milk supply, it is always a good idea to reach out for professional help.

A Certified Lactation Consultant, or IBCLC, can provide personalized guidance. They can help with latch issues, pumping schedules, and peace of mind. Milky Mama offers breastfeeding help and lactation consultations for parents who need support with low supply, pumping, latch concerns, engorgement, or mastitis.

Summary of Action Steps

If you want to include canned tuna in your breastfeeding journey, here is a quick summary of how to do it safely:

Choose Wisely: Stick to canned light tuna or Skipjack for the lowest mercury levels.
Limit Portions: Aim for 2 to 3 servings, about 12 ounces total, per week.
Diversify: Eat a variety of seafood, including salmon and sardines, to get different nutrients.
Focus on Supply: Use frequent milk removal and traditional galactagogues if you need to increase your milk volume.
Stay Hydrated: Drink plenty of water and lactation-supportive beverages.

“Every drop counts. By nourishing your body with high-quality protein and healthy fats, you are supporting both your recovery and your baby's growth.”

Realistic Expectations for Your Journey

It is important to remember that every body is different. What works for one parent might not work for another. Some moms find that eating a tuna sandwich gives them the quick energy boost they need, while others might prefer to get their nutrients elsewhere. Results and experiences vary, so listen to your body and your baby.

If you find that your supply is still lower than you’d like, try not to be too hard on yourself. Your well-being matters just as much as the milk you produce. Taking a moment to enjoy a nutritious snack or a supportive lactation treat can be a small but meaningful act of self-care.

Conclusion

So, is canned tuna good for breastfeeding moms? Yes, it can be a fantastic part of your diet when chosen carefully. It provides the protein and DHA needed for your recovery and your baby’s development. By sticking to canned light tuna and following the recommended serving sizes, you can enjoy the benefits while keeping mercury risks low.

Remember that while tuna supports milk quality, a healthy supply is built on frequent milk removal and a balanced diet. We are here to support you with products, education, and compassion every step of the way. You've got this, and we've got you.

FAQ

Can I eat tuna every day while breastfeeding?

It is not recommended to eat tuna every day because of the potential for mercury accumulation. The FDA suggests sticking to 2 to 3 servings, about 8–12 ounces, of low-mercury fish like canned light tuna per week. Rotating your protein sources helps ensure you get a variety of nutrients without overexposing yourself to any one contaminant.

Which is better for breastfeeding, light tuna or albacore?

Canned light tuna is generally the better choice because it has significantly lower mercury levels than albacore. Albacore, also known as white tuna, comes from larger fish that accumulate more mercury over their lifetime. If you do choose albacore, it is best to limit it to one 4-ounce serving per week.

Does the mercury in tuna pass into breast milk?

Small amounts of mercury can pass into breast milk, but the levels are generally much lower than what passes through the placenta during pregnancy. Most experts agree that the developmental benefits of the omega-3 fatty acids in fish far outweigh the risks of low-level mercury exposure from recommended servings. Following safety guidelines helps keep these levels very low.

Will eating tuna help me make more breast milk?

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