Which Fish Is Good for Breastfeeding Mothers? A Helpful Guide

Q: Can I eat sushi with raw fish while I'm nursing?

Generally, yes. The high risk of Listeria during pregnancy is less of a concern for the baby during breastfeeding. However, you should still follow mercury guidelines and choose reputable restaurants to avoid food poisoning, which can lead to dehydration and a temporary dip in milk supply.

Posted on June 08, 2026

Which Fish Is Good for Breastfeeding Mothers? A Helpful Guide

Introduction
The Nutritional Power of Fish for Nursing Parents
Understanding the Mercury Factor
Best Choices: Fish to Eat 2 to 3 Times Per Week
Good Choices: Fish to Eat Once Per Week
Choices to Avoid: High-Mercury Fish
What About Sushi and Raw Fish?
Eating Local: Fish from Lakes and Rivers
How to Incorporate More Fish into Your Diet
Practical Steps for a Healthy Breastfeeding Diet
When to Seek Expert Advice
FAQ
Conclusion

Introduction

Deciding what to eat while nursing can feel like navigating a maze of "dos and don'ts." You want to provide the very best nutrition for your little one, but you also want to enjoy your meals without constant worry. One of the most common questions we hear is about seafood safety. Many parents are told to be cautious during pregnancy, but they aren't always sure if those same rules apply once the baby arrives.

At Milky Mama, we believe that education is the key to a confident breastfeeding journey. If you ever need extra guidance, our Certified Lactation Consultant breastfeeding help page is a great place to start. Knowing which fish is good for breastfeeding mothers allows you to reap the benefits of high-quality proteins and healthy fats while keeping your baby safe. This article will break down the latest safety guidelines, highlight the best nutrient-dense choices, and explain why certain fish should stay off your plate for now.

Whether you are looking for ways to support your baby’s brain development or simply want to know if sushi night is back on the calendar, we have you covered. Our goal is to help you feel empowered to make the best dietary choices for your family’s wellness. By the end of this guide, you will have a clear list of safe, delicious options to include in your weekly meal rotation.

The Nutritional Power of Fish for Nursing Parents

Fish is often called a "superfood" for a reason. It is packed with nutrients that are difficult to find in such high concentrations in other foods. When you are breastfeeding, your body’s nutritional demands increase. You aren't just eating for your own recovery; you are providing every single nutrient your baby needs to grow.

One of the most important components found in fish is Omega-3 fatty acids, specifically DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). These healthy fats are essential for your baby’s brain and eye development. Since your body doesn't produce these fats efficiently on its own, you must get them from your diet. When you consume fish rich in DHA, the levels of this nutrient increase in your breast milk, directly benefiting your infant.

Beyond healthy fats, fish provides several other critical nutrients:

High-Quality Protein: Essential for repairing your tissues after birth and maintaining your muscle mass.
Iodine: This mineral supports your thyroid health and helps with your baby’s cognitive development.
Vitamin D: Many people are deficient in Vitamin D, which is vital for bone health and immune function.
Vitamin B12: This vitamin is necessary for energy levels and healthy nerve function in both you and your baby.
Iron and Zinc: These support your immune system and help prevent postpartum fatigue.

Key Takeaway: Eating the right fish provides essential DHA and EPA fats that support your baby’s brain development and your own postpartum recovery.

Understanding the Mercury Factor

While fish is incredibly nutritious, the main concern for breastfeeding mothers is mercury. Mercury is a metal that occurs naturally in the environment, but it is also released through industrial activities. It eventually settles in oceans and lakes, where it is converted into a substance called methylmercury.

Fish absorb this methylmercury from the water they swim in and the food they eat. Some fish end up with much higher levels than others due to a process called bioaccumulation. This means that as a fish lives longer and grows larger, it eats more smaller fish, and the mercury levels in its body build up over time.

If a nursing parent consumes high-mercury fish, some of that mercury can pass into the breast milk. While the amounts are generally lower than what passes through the placenta during pregnancy, it is still important to be mindful. High levels of mercury can potentially affect a baby’s developing nervous system.

The good news is that by choosing "Best Choice" fish, you can get all the benefits of seafood while keeping mercury exposure very low. It is also worth noting that the benefits of breastfeeding—such as immune support and bonding—typically far outweigh the risks of minor mercury exposure from occasional fish consumption.

Simple Steps for Mercury Safety

Focus on smaller fish that are lower on the food chain.
Avoid large, long-lived predatory fish.
Stick to 2 to 3 servings of low-mercury fish per week.
Understand that cooking or trimming the fish does not remove mercury, as it is stored in the muscle tissue.

Best Choices: Fish to Eat 2 to 3 Times Per Week

The FDA and EPA have categorized seafood into three groups: Best Choices, Good Choices, and Choices to Avoid. For breastfeeding mothers, the "Best Choices" list is where you should spend most of your time. These options are low in mercury and often high in those all-important Omega-3s.

A standard serving size is about 4 ounces, which is roughly the size and thickness of the palm of your hand. Aiming for 8 to 12 ounces of these varieties each week is widely considered the "sweet spot" for lactation nutrition.

Salmon

Salmon is arguably the king of breastfeeding foods. It is exceptionally high in DHA and is generally very low in mercury. Whether you choose wild-caught or farmed, salmon provides a massive boost to your baby’s brain development. It is also a great source of Vitamin D, which can be hard to find in other foods.

Sardines and Anchovies

These tiny fish are nutritional powerhouses. Because they are very small and eat only plankton, they have almost no mercury accumulation. They are loaded with Omega-3s, calcium, and Vitamin D. If you aren't a fan of them plain, try adding them to pasta sauces or salads for a salty, savory kick.

Atlantic Mackerel

Be careful not to confuse this with King Mackerel. Atlantic Mackerel is small and safe, whereas King Mackerel is high in mercury. Atlantic Mackerel is oily and rich in EPA and DHA, making it an excellent choice for supporting your milk quality.

Shrimp and Scallops

If you aren't a fan of "fishy" fish, shellfish like shrimp and scallops are excellent alternatives. They are very low in mercury and provide high-quality protein and zinc. They are versatile and easy to cook, making them a great option for a quick weeknight meal.

Freshwater Trout

Trout is a delicious, mild-flavored fish that is usually very low in mercury. It provides a similar nutrient profile to salmon and is a great way to add variety to your diet.

Other Best Choices Include:

Tilapia
Cod
Catfish
Haddock
Pollock
Canned Light Tuna (Note: This is different from Albacore/White tuna)
Flounder
Sole

Good Choices: Fish to Eat Once Per Week

The "Good Choices" category contains fish that have slightly higher mercury levels than the "Best Choices" list but are still safe for occasional consumption. If you eat a fish from this list, you should make it your only fish serving for that week, or ensure your other servings for the week come from the "Best Choices" category.

Albacore (White) Tuna

This is a popular choice for sandwiches and salads. However, Albacore tuna is larger than the fish used for "Light" canned tuna, so it contains more mercury. It is recommended to limit Albacore tuna to no more than 6 ounces (one serving) per week.

Halibut and Snapper

These are popular restaurant choices. They are delicious and nutrient-dense but fall into the "Good Choices" category due to moderate mercury levels. Enjoying them once a week is perfectly fine for most nursing parents.

Grouper and Mahi-Mahi

These are firmer, meatier fish that many people enjoy grilled. Like halibut, they are safe in moderation. If you have a grouper taco one night, just try to stick to salmon or shrimp for the rest of the week.

Other Good Choices Include:

Chilean Sea Bass
Bluefish
Monkfish
Yellowfin Tuna
Spanish Mackerel

Choices to Avoid: High-Mercury Fish

There are certain fish that are best left off the menu entirely while you are breastfeeding. These are typically the "apex predators" of the ocean. They live for a long time and eat many other fish, causing their mercury levels to skyrocket.

While having a single bite won't cause an immediate crisis, regular consumption of these fish can lead to mercury buildup in your system. To keep your milk as pure as possible, we recommend avoiding the following:

King Mackerel: Not to be confused with the smaller Atlantic variety.
Shark: High mercury levels and very long life spans.
Swordfish: One of the highest-mercury fish available.
Tilefish from the Gulf of Mexico: Known for significant mercury contamination.
Bigeye Tuna: Often used in high-end sushi; much higher in mercury than light or albacore tuna.
Marlin and Orange Roughy: Both have high levels of bioaccumulation.

Key Takeaway: Steer clear of large predatory fish like Swordfish and King Mackerel to minimize mercury exposure in your breast milk.

What About Sushi and Raw Fish?

One of the most exciting things about graduating from pregnancy to breastfeeding is that many of the strict food safety rules are relaxed. During pregnancy, the main concern with raw fish was the risk of Listeria or other foodborne illnesses that could harm the fetus.

While you are breastfeeding, the risk of food poisoning is still there for you, but it typically does not pose a direct threat to your baby through your milk. If you get sick from bad sushi, your baby won't "catch" the food poisoning through the milk. However, being a sick parent while caring for a newborn is incredibly difficult and can lead to dehydration, which may temporarily affect your milk supply.

If you love sushi, you can absolutely enjoy it while nursing. Just keep these tips in mind:

Prioritize Quality: Eat at reputable restaurants that follow strict food safety guidelines.
Watch the Mercury: Just because it’s raw doesn't mean the mercury rules disappear. Avoid sushi made with Bigeye tuna or marlin. Stick to salmon, shrimp, or eel (unagi) rolls.
Stay Hydrated: If you do end up with an upset stomach, drink plenty of fluids to keep your supply steady.

Eating Local: Fish from Lakes and Rivers

If you or your family enjoy fishing in local lakes, rivers, or coastal areas, there are a few extra steps you should take. Unlike commercial fish sold in grocery stores, local fish aren't always monitored by federal agencies.

Local waters may have specific advisories due to mercury or other environmental pollutants like PCBs. Before eating fish caught by friends or family, check the local or state health department website for "fish consumption advisories."

If there is no advisory available for the area where the fish was caught, the general rule of thumb is to limit your intake to 4 ounces (one serving) per week and avoid eating any other fish during that week. This helps ensure that you aren't accidentally consuming a high concentration of local pollutants.

How to Incorporate More Fish into Your Diet

We know that life with a newborn is busy. You might not have the time or energy to prepare elaborate seafood dinners every night. Here are some simple, low-stress ways to get those "Best Choice" fish into your routine:

Canned is King: Canned salmon and light tuna are affordable, shelf-stable, and require zero cooking. Use them for quick salads, sandwiches, or even "salmon cakes" made with breadcrumbs and an egg.
Frozen Fillets: Keep a bag of frozen tilapia or cod in your freezer. They thaw quickly and can be seasoned and baked in about 15 minutes.
Sheet Pan Meals: Place salmon fillets and some asparagus or broccoli on a single baking sheet. Drizzle with olive oil and lemon, and bake. It’s a complete meal with minimal cleanup.
Shrimp Tacos: Frozen, peeled, and deveined shrimp cook in less than five minutes in a pan. Toss them in a tortilla with some avocado and lime for a nutrient-packed lunch.

While you focus on your main meals, don't forget that snacking and hydration play a huge role in your overall wellness. Our Emergency Lactation Brownies are a favorite among our community for a reason—they are a delicious way to treat yourself while supporting your body's needs. Pairing a healthy fish dinner with one of our lactation-support treats can help you feel nourished and energized.

Practical Steps for a Healthy Breastfeeding Diet

Maintaining a healthy diet doesn't have to be complicated. If you focus on variety and balance, you are likely getting exactly what you and your baby need.

Track Your Servings: Use a simple notepad or phone app to jot down when you eat fish. This helps you stay within the 2 to 3 servings per week goal.
Vary Your Sources: Don't just eat tuna every day. Rotate between salmon, shrimp, cod, and sardines to get a wide range of minerals.
Hydrate: Breastfeeding is thirsty work. If you are eating more protein and salty seafood, make sure you are drinking plenty of water. You might also enjoy our Pumpin' Punch lactation drink mix or our Lactation Drink Mixes collection, which are designed to support hydration and lactation.
Listen to Your Body: If a certain type of fish makes you or your baby feel gassy or unsettled, it’s okay to take a break from it. Every dyad is different.

Key Takeaway: Aim for a "palm-sized" serving of low-mercury fish twice a week to maximize DHA levels for your baby.

When to Seek Expert Advice

Most nursing parents can safely enjoy a wide variety of fish without any issues. However, if you have specific concerns about your diet or your baby’s growth, it is always a good idea to speak with a professional.

A Certified Lactation Consultant (IBCLC) or a registered dietitian who specializes in postpartum nutrition can help you create a meal plan that works for your specific needs. If you ever feel overwhelmed or worried that your diet is affecting your milk supply, we are here to support you. We offer virtual lactation consultations to provide you with personalized, clinical guidance from the comfort of your home.

If you want more education on supply changes, our breast milk supply fluctuation guide is a helpful next read, and our exclusively pumping milk supply guide can be especially useful for pumping parents. Remember, you're doing an amazing job. Your body is doing the incredible work of nourishing another human being, and taking care of yourself with good food is a form of love for both you and your baby.

FAQ

Is it safe to eat canned tuna while breastfeeding?

Yes, it is safe as long as you choose the right kind. Canned "light" tuna is usually made from smaller fish and is a "Best Choice" that you can eat 2 to 3 times a week. However, "Albacore" or "White" tuna has more mercury and should be limited to one serving (6 ounces) per week.

Does cooking fish remove the mercury?

No, cooking does not reduce the amount of mercury in fish. Mercury is bound to the protein in the fish's muscle tissue, so it cannot be cooked out or drained away. This is why choosing low-mercury fish from the start is the most important step for safety.

Can I eat sushi with raw fish while I'm nursing?

Generally, yes. The high risk of Listeria during pregnancy is less of a concern for the baby during breastfeeding. However, you should still follow mercury guidelines and choose reputable restaurants to avoid food poisoning, which can lead to dehydration and a temporary dip in milk supply.

Why is salmon recommended so often for breastfeeding moms?

Salmon is one of the best sources of DHA, an Omega-3 fatty acid that is critical for your baby’s brain and eye development. It is also naturally low in mercury and high in Vitamin D and protein, making it an ideal choice for postpartum recovery and infant growth.

Conclusion

Choosing which fish is good for breastfeeding mothers doesn't have to be stressful. By focusing on "Best Choices" like salmon, shrimp, and sardines, you are giving your baby the building blocks for a healthy brain while supporting your own physical recovery. Remember to limit higher-mercury options like Albacore tuna and completely avoid predatory fish like Swordfish or King Mackerel.

Eating well is one of the many ways you care for your little one, but it's also about caring for yourself. You deserve to feel strong, nourished, and confident in your choices. Every drop of milk you provide is a gift, and every healthy meal you eat helps you keep going.

Stick to 2-3 servings of low-mercury fish per week.
Focus on salmon and small fish for the best DHA boost.
Check local advisories for fish caught in nearby waters.

"Your health and your baby’s development are worth the small effort of choosing the right seafood. You've got this!"

If you're looking for more ways to support your breastfeeding journey, check out our lactation treats collection and our Pumping Queen herbal supplement. From our lactation treats to our Courses collection, we are here to provide the nourishment and education you deserve.

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

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Which Fish Is Good for Breastfeeding Mothers? A Helpful Guide

Table of Contents

Introduction

The Nutritional Power of Fish for Nursing Parents