Which Fish is Good for Breastfeeding? The Safe Seafood Guide

Posted on June 08, 2026

Introduction
Why Fish is a Powerhouse for Breastfeeding Moms
Understanding the Mercury Question
The Best Choices: Fish You Can Eat 2-3 Times a Week
Good Choices: Fish to Eat Once a Week
Fish to Avoid While Breastfeeding
A Word on Raw Fish and Sushi
Practical Tips for Getting More Fish into Your Diet
Supporting Your Supply Naturally
Safety and Quality: What to Look For
Summary of Guidelines
Conclusion
FAQ

Introduction

Deciding what to eat while breastfeeding can feel like navigating a maze. You want to provide the best nutrition for your baby, but you also hear warnings about mercury and toxins. It is common to feel a bit anxious every time you look at a seafood menu or walk past the fish counter at the grocery store.

At Milky Mama, we believe that education is the most powerful tool in your breastfeeding journey. We are here to help you understand that fish is not just safe—it is actually one of the best foods you can eat to support your baby’s development and your own recovery. If you want a deeper dive into the science behind supply, our guide on how breast milk supply works is a helpful next read.

This post covers which fish are safest, which ones to avoid, and how to balance your intake to maximize the benefits for your little one. Eating fish can be a simple, delicious way to nourish your body and your milk supply.

Why Fish is a Powerhouse for Breastfeeding Moms

Fish is often called "brain food," and for a breastfeeding family, this is more than just a catchy phrase. When you consume seafood, the nutrients pass through your breast milk to your baby. These nutrients play a critical role in how your baby’s brain and eyes develop during those first few months of life.

The Magic of Omega-3 Fatty Acids

The most famous nutrients found in fish are omega-3 fatty acids, specifically DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). These are "essential" fats, meaning your body cannot make them on its own. You have to get them from your diet.

DHA is a major building block of the human brain and retina. For a closer look at these fats, our guide on omega-3 fish oil for breastfeeding breaks it down further. These healthy fats can also support heart health and may even help stabilize your mood during the postpartum period.

High-Quality Protein for Recovery

Your body works hard to produce milk. This process requires extra calories and, more importantly, high-quality protein. Fish is a lean source of protein that helps repair tissues and keeps you feeling full longer. Unlike some heavy meats, fish is often easier for a tired digestive system to handle.

Essential Minerals: Iodine, Selenium, and Zinc

Beyond fats and protein, fish provides a variety of minerals that are sometimes hard to find in other foods.

Iodine: This mineral is vital for thyroid health and your baby’s neurological development.
Selenium: This acts as an antioxidant and supports your immune system.
Zinc: Necessary for cell growth and a healthy immune response for both you and your baby.

Key Takeaway: Fish provides a unique combination of DHA, protein, and minerals that are difficult to replicate with other food groups, making it a top-tier choice for lactation.

Understanding the Mercury Question

If fish is so good for us, why is there so much caution around it? The answer lies in a heavy metal called mercury. Mercury occurs naturally in the environment but is also released through industrial activities. It settles in the water, where it is converted into methylmercury.

How Mercury Gets Into Fish

Small fish eat plankton that contains tiny amounts of mercury. Then, larger fish eat the small fish. This process is called bioaccumulation. The larger the fish and the longer it lives, the more mercury it collects in its muscle tissue.

Why It Matters for Your Baby

While a small amount of mercury usually does not harm a healthy adult, it is a different story for a developing infant. Mercury is a neurotoxin. It can affect the development of a baby’s brain and nervous system. While less mercury passes through breast milk than it does through the placenta during pregnancy, it is still wise to keep your intake of high-mercury fish to a minimum.

Important Note on Preparation

It is a common myth that you can cut the mercury out of a fish by trimming the fat or skin. Unfortunately, mercury binds to the protein in the fish's muscle. This means no amount of trimming or special cooking methods will remove it. The only way to limit mercury is to choose fish that are naturally low in it.

The Best Choices: Fish You Can Eat 2-3 Times a Week

The FDA and EPA have categorized fish based on their mercury levels. The "Best Choices" category includes fish that are low in mercury and high in nutrients. You can safely eat 2 to 3 servings (about 8 to 12 ounces total) from this list every week.

Salmon: The Gold Standard

Salmon is perhaps the most recommended fish for breastfeeding moms. It is very high in DHA and extremely low in mercury. Whether it is wild-caught or farmed, salmon provides a massive boost of healthy fats. It is also a rare food source of Vitamin D, which is often lacking in breastfeeding diets.

Sardines and Anchovies

These tiny fish are often overlooked, but they are nutritional powerhouses. Because they are at the bottom of the food chain and have short lifespans, they have virtually no mercury. If you want more ideas for including them in your routine, our post on are sardines good for breastfeeding is a great companion read. They are also rich in calcium because you typically eat the tiny, soft bones.

Tilapia and Cod

If you prefer a milder flavor, tilapia and cod are excellent options. They are lean, easy to cook, and very safe. While they have less DHA than oily fish like salmon, they are fantastic sources of protein and are very affordable.

Shrimp and Scallops

Shellfish like shrimp, scallops, and clams are also in the "Best Choices" category. They are low in mercury and provide plenty of protein and zinc. Just ensure they are cooked thoroughly to avoid foodborne illness.

Freshwater Trout

Trout is another high-DHA option that is generally very low in contaminants. It is a great alternative if you want the benefits of salmon but prefer a slightly different taste or texture.

What to do next:

Aim for two 4-ounce servings of salmon or sardines per week.
Swap one chicken meal for a white fish like tilapia or cod.
Keep canned sardines or salmon in your pantry for quick, protein-packed lunches.

Good Choices: Fish to Eat Once a Week

The "Good Choices" category includes fish that have slightly higher levels of mercury than the "Best" list but are still safe in moderation. You should limit your intake of these fish to one 4-ounce serving per week and avoid eating other fish during that same week.

Albacore (White) Tuna

Tuna is a confusing topic for many. Canned "light" tuna is usually made from skipjack tuna and is in the "Best Choices" list. However, Albacore (often labeled as "White") tuna is larger and contains more mercury. You can still enjoy it, but keep it to once a week.

Halibut and Snapper

These are popular choices at restaurants. They are delicious and offer great protein, but they fall into the "Good Choices" category due to moderate mercury levels. If you have a snapper dinner on Tuesday, try to stick to low-mercury options for the rest of the week.

Mahi-Mahi and Grouper

These tropical fish are firm and flavorful. Like halibut, they are perfectly fine to eat occasionally, but they should not be your daily "go-to" seafood.

Fish to Avoid While Breastfeeding

Some fish are so high in mercury that the risks outweigh the benefits for breastfeeding parents. These are typically large, predatory fish that live for many years.

You should avoid:

Shark: As a top predator, sharks accumulate very high levels of mercury.
Swordfish: These are large, long-lived fish with high mercury concentrations.
King Mackerel: Not to be confused with Atlantic or Pacific mackerel (which are safe), King Mackerel should be avoided.
Tilefish (from the Gulf of Mexico): This specific variety is known for high mercury levels.
Bigeye Tuna: This is often found in high-end sushi or as tuna steaks; stick to yellowfin or light tuna instead.
Marlin: Another large predator to keep off your plate for now.

If you happen to eat a serving of one of these fish, don't panic. One meal is unlikely to cause harm. However, you should try to avoid them as a regular part of your diet.

Key Takeaway: Focus on smaller fish. A general rule of thumb is that the smaller the fish, the safer it is for you and your baby.

A Word on Raw Fish and Sushi

One of the most common questions we get is whether sushi is safe during breastfeeding. During pregnancy, raw fish is often discouraged due to the risk of listeria and other bacteria that could cross the placenta.

While breastfeeding, the rules are a bit more relaxed. The bacteria that cause food poisoning do not pass through breast milk to your baby. For more detail, our guide on sushi and breastfeeding safety covers the main questions. However, getting a severe case of food poisoning while caring for a newborn is an experience most moms want to avoid. It can lead to dehydration, which may temporarily impact your milk supply.

If you choose to eat sushi, ensure it comes from a reputable, high-quality source. Pay more attention to the type of fish in the sushi (like salmon or crab) rather than just whether it is raw or cooked.

Practical Tips for Getting More Fish into Your Diet

We know that life with a baby is hectic. You might not have the time to sear a fresh piece of salmon every night. Here are some ways to make seafood work for your busy schedule.

Use Canned and Pouched Fish

Canned salmon and light tuna are shelf-stable and ready to eat. You can toss them into a salad, mix them with a little avocado for a sandwich, or even make quick salmon patties. These are "Best Choices" and are very budget-friendly.

Frozen is Your Friend

Frozen fish fillets are often frozen right on the boat, preserving their nutrients. They thaw quickly in a bowl of cool water and can be baked in the oven with some lemon and herbs in under 20 minutes.

The "Palm" Rule for Servings

Not sure how much 4 ounces is? A serving of fish should be roughly the size and thickness of the palm of your hand. For most women, 2 to 3 "palms" of low-mercury fish per week is the perfect goal.

Check Local Advisories

If you or your family catch fish in local lakes or rivers, be sure to check local government websites for fish advisories. Some local waters may have higher levels of mercury or other pollutants like PCBs. If no advisory is available, the general recommendation is to limit that fish to one serving per week and avoid other fish that week.

Supporting Your Supply Naturally

Eating a diet rich in fish is a great foundation for breastfeeding. However, we know that many moms worry about their supply even when they are eating well. Stress, lack of sleep, and growth spurts can make anyone feel like they need a little extra boost.

At Milky Mama, we focus on providing evidence-based support for your lactation journey. While fish provides the DHA your baby needs, our herbal supplements are designed to support your body's natural milk production. If you are looking for product support, start with Pumping Queen or Lady Leche for targeted lactation support.

We also offer treats like Emergency Lactation Brownies, which are a fan favorite for a reason. If you want to browse more options, our Lactation Snacks collection is a great place to start. Remember, nutrition is about the whole picture—healthy meals, plenty of hydration, and the right support when you need it.

Safety and Quality: What to Look For

When shopping for fish, quality matters. For fresh fish, look for clear eyes and a clean, "salty sea" smell rather than a "fishy" odor. If you are buying farmed fish, look for certifications like the Aquaculture Stewardship Council (ASC) to ensure the fish were raised in a way that is healthy for both the fish and the environment.

The Role of DHA Supplements

If you truly dislike the taste of fish, you can talk to your healthcare provider about a high-quality DHA supplement. While getting nutrients from whole foods is usually preferred because of the additional protein and minerals, a supplement can help bridge the gap if seafood isn't an option for you.

Environmental Contaminants

Mercury isn't the only concern. Some fish may contain PCBs (polychlorinated biphenyls). To minimize exposure to these, it can help to remove the skin and the fatty area along the back of the fish before cooking, as these toxins tend to store in the fat. Remember, this does not work for mercury, but it is a good practice for general food safety.

Summary of Guidelines

To make it easy, here is a quick summary of how to approach fish while breastfeeding:

Eat 8–12 ounces per week of a variety of seafood.
Stick to "Best Choices" like salmon, sardines, shrimp, and tilapia for most of your meals.
Limit "Good Choices" like albacore tuna and halibut to once a week.
Avoid high-mercury fish like swordfish, shark, and king mackerel entirely.
Prioritize DHA-rich fish to support your baby's brain and eye development.

Breastfeeding is a journey that requires a lot of your physical and emotional energy. If you want a fuller walkthrough of supply support, our milk supply guide can help you keep learning. By choosing the right fish, you are giving your baby a head start on health while nourishing your own body. You are doing an amazing job, and every healthy choice you make helps you and your baby thrive.

Conclusion

Finding the right balance of nutrition while breastfeeding doesn't have to be overwhelming. Fish is an incredible resource for DHA, protein, and essential minerals that support your baby’s growth and your own wellness. By focusing on low-mercury options like salmon and shrimp, you can enjoy the benefits of seafood without the worry.

Key Takeaway: Aim for 2-3 servings of low-mercury fish per week to maximize brain-building nutrients for your baby and recovery support for yourself.

If you are looking for more ways to support your breastfeeding journey, we are here for you. Whether it is through our educational articles, our community support, or our specialized lactation products, Milky Mama is dedicated to helping you reach your goals. If you want structured education, our Breastfeeding 101 course is another helpful next step. If you need personalized guidance, our Certified Lactation Consultant Breastfeeding Help page is there when you want one-on-one support.

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

FAQ

Can I eat tuna while breastfeeding?

Yes, you can eat tuna, but the type matters. Canned light tuna is low in mercury and can be eaten 2-3 times a week, but Albacore (white) tuna and tuna steaks should be limited to once a week.

Does mercury stay in breast milk for a long time?

Mercury does pass into breast milk, but in lower concentrations than what passes through the placenta during pregnancy. By choosing low-mercury fish, you significantly reduce the amount of mercury your baby is exposed to.

Is it safe to eat sushi with raw fish while breastfeeding?

While the risk of food poisoning from raw fish is a concern for your own comfort and hydration, the bacteria involved do not pass through breast milk to your baby. If you choose sushi, ensure it is from a reputable source and stick to low-mercury fish like salmon or cooked crab.

What are the best non-fish sources of DHA?

If you don't eat fish, you can find smaller amounts of DHA in fortified eggs and certain algae-based supplements. However, fish remains the most potent and easily absorbed source of these essential fatty acids for breastfeeding moms.

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