Is Fish Good For Breastfeeding

Posted on May 25, 2026

Introduction
The Benefits of Eating Fish While Breastfeeding
Understanding the Mercury Concern
Choosing the Best Fish for Lactation
What Fish Should You Avoid?
Practical Steps for Including Fish in Your Diet
A Note on Sushi and Raw Fish
Supporting Your Supply Beyond Your Diet
Conclusion

Introduction

Deciding what to put on your plate can feel a bit overwhelming when you are nursing. You want to nourish your body and provide the best for your baby, but conflicting advice about what is safe can lead to unnecessary stress. One of the most common questions we hear is whether fish is a safe and healthy choice during this season.

At Milky Mama, we believe that education is the key to a confident breastfeeding journey. Our Breastfeeding 101 course can help you navigate your breastfeeding experience with more confidence. In this article, we will explore the benefits of seafood, the specific types of fish that are safest, and how to manage concerns like mercury levels.

The short answer is that fish can be an incredibly beneficial part of your diet while breastfeeding, provided you make informed choices about the species and quantities you consume.

The Benefits of Eating Fish While Breastfeeding

Fish is often referred to as a nutritional powerhouse, and for good reason. It contains several key nutrients that are difficult to find in such high concentrations in other foods. When you eat fish, many of these nutrients pass through your milk to your baby, supporting their rapid growth and development.

Omega-3 Fatty Acids (DHA and EPA)

One of the primary reasons experts recommend fish is for its high content of omega-3 fatty acids, specifically DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). These are healthy polyunsaturated 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. During the first two years of life, a baby’s brain grows at a remarkable speed. Consuming enough DHA through your diet ensures your breast milk contains the levels necessary to support your baby’s cognitive development and vision.

High-Quality Protein

Recovery after childbirth requires a significant amount of protein to repair tissues and maintain muscle mass. Fish is an excellent source of lean, high-quality protein. It provides the building blocks your body needs without the high levels of saturated fats found in some red meats.

Vital Vitamins and Minerals

Fish is a natural source of several micronutrients that support maternal wellness:

Vitamin D: Many people are deficient in Vitamin D, which is essential for bone health and immune function. Oily fish like salmon and mackerel are some of the few food sources of this "sunshine vitamin."
Iodine: This mineral is crucial for thyroid health and the baby’s brain development.
Vitamin B12: Essential for energy levels and the healthy functioning of the nervous system.
Choline: Supports the development of the baby's spinal cord and brain.

Key Takeaway: Fish provides essential DHA and high-quality protein that support your baby's brain development and your own postpartum recovery.

Understanding the Mercury Concern

While the benefits of fish are numerous, many parents worry about mercury. Mercury is a naturally occurring metal found in the environment. It can also be released into the air through industrial activities. When it enters waterways, bacteria convert it into a form called methylmercury.

Fish absorb this methylmercury from the water they swim in and the food they eat. It binds tightly to the proteins in fish muscle. Because of this, trimming the fat or skin of the fish does not remove the mercury.

Why Mercury Matters

Mercury is a neurotoxin. If a breastfeeding mother consumes very high levels of mercury, it can pass into her breast milk. Infants and young children are especially sensitive to its effects because their nervous systems are still developing. High exposure can potentially affect a baby’s brain and nervous system development.

However, it is important to keep this in perspective. Most fish contain some level of mercury, but many have very low levels that are perfectly safe for breastfeeding families. The goal is not to avoid fish entirely but to choose types that are low in mercury so you can reap the benefits of the nutrients without the risks.

For more guidance on safe seafood choices, read this safe fish guide for breastfeeding.

Choosing the Best Fish for Lactation

To make things easier, the FDA and EPA have categorized fish based on their mercury content. For breastfeeding moms, the recommendation is to eat 2 to 3 servings of fish from the "Best Choices" list per week.

The "Best Choices" List

These fish have the lowest mercury levels and are generally considered safe and highly nutritious:

Salmon: Often considered the gold standard for nursing moms due to its high DHA content and low mercury levels.
Sardines: These small fish are packed with calcium and omega-3s.
Shrimp: A versatile and low-mercury shellfish option.
Tilapia: A mild-tasting fish that is widely available and safe.
Canned Light Tuna: Note that "light" tuna is different from "albacore" (white) tuna. Light tuna is lower in mercury.
Cod and Catfish: Excellent sources of lean protein with very low mercury risk.
Pollock and Flounder: Great options for mild white fish.

What About Tuna?

Tuna can be confusing because the mercury levels vary significantly between species.

Canned Light Tuna: This is usually made from Skipjack tuna, which is smaller and has less mercury. It is on the "Best Choices" list.
Albacore (White) Tuna: These fish are larger and live longer, meaning they accumulate more mercury. You should limit albacore tuna to one serving (4 ounces) per week and avoid other fish that week.
Bigeye Tuna: This should be avoided entirely during the breastfeeding period.

What Fish Should You Avoid?

Some fish are at the top of the food chain. They live a long time and eat many other fish, which causes high levels of mercury to build up in their bodies over time. This process is called bioaccumulation.

While you are breastfeeding, it is best to avoid the following high-mercury fish:

Shark
Swordfish
King Mackerel
Tilefish (specifically from the Gulf of Mexico)
Marlin
Orange Roughy
Bigeye Tuna

If you happen to have a serving of one of these fish at a special event or by accident, do not panic. Simply avoid fish for the rest of the week and return to the "Best Choices" list the following week. It is your long-term, average intake that matters most.

A Note on Local Fish

If you or your friends catch fish in local lakes, rivers, or coastal areas, the rules change slightly. Local water bodies may have specific advisories regarding chemicals like PCBs or mercury.

Always check local fish advisories for the specific body of water.
If no advisory is available, limit your intake of that fish to one serving (6 ounces) per week.
Do not eat any other fish for the remainder of that week.

Practical Steps for Including Fish in Your Diet

Adding fish to your weekly routine doesn't have to be complicated. You are aiming for about 8 to 12 ounces of a variety of low-mercury fish each week.

Serving Sizes

For an adult, one serving is typically 4 ounces of fish measured before cooking. A good visual guide is the size and thickness of the palm of your hand. If you find you are eating less than the recommended 2 to 3 servings, you might be missing out on those beneficial fats and minerals.

Preparation Tips

While mercury stays in the muscle tissue, other environmental pollutants like PCBs can build up in the skin and fat. To reduce your exposure to these other contaminants:

Remove the skin: Always peel the skin off before or after cooking.
Trim the fat: Cut away the dark meat and the fat along the belly and back.
Broil or Grill: Use cooking methods that allow the fat to drain away from the fish.

What to Do Next:

Plan for two "fish nights" per week using salmon, shrimp, or tilapia.
Keep pouches of canned light tuna or sardines on hand for quick lunches.
Check your local government website for advisories if you plan on eating fish from local rivers or lakes.
If you don't like fish, talk to your provider about a high-quality DHA supplement.

A Note on Sushi and Raw Fish

Many moms look forward to eating sushi again after delivery. The primary concern with raw fish during pregnancy is the risk of certain bacteria or parasites that could harm a developing fetus.

When you are breastfeeding, the rules are slightly more relaxed. Most common foodborne illnesses like salmonella or listeria do not pass through breast milk to the baby. However, if you get food poisoning, it can make you very ill and dehydrated, which may temporarily affect your milk supply.

If you choose to eat sushi, the same mercury rules apply. Avoid sushi made with high-mercury fish like "Ahi" (Bigeye) tuna or swordfish. Stick to rolls featuring salmon, shrimp, or crab, whether real or imitation. Ensure you are buying sushi from a reputable restaurant with high standards for freshness and food safety.

Supporting Your Supply Beyond Your Diet

While eating a balanced diet with plenty of fish provides the nutrients your baby needs, your overall wellness and milk supply depend on many factors. Breastfeeding is a demand-and-supply process. The more frequently and effectively milk is removed from the breast, the more your body is signaled to make.

If you are concerned about your supply, focus on staying hydrated and eating enough calories. At Milky Mama, we know that the early days of nursing can be exhausting. Sometimes, a little extra support can make a big difference. Our Pumping Queen™ supplement or Lady Leche™ supplement is designed to support lactation using carefully selected herbs.

We also recommend keeping healthy snacks nearby for those midnight feeding sessions. Our Emergency Lactation Brownies are a favorite for many moms, offering a delicious way to incorporate supportive ingredients like oats and flaxseed into your day. You can also explore the Milky Mama ingredient guide to learn more about ingredients commonly used in lactation support products. Remember, every drop counts, and you are doing an amazing job providing for your little one.

Conclusion

Including fish in your diet while breastfeeding is generally a very healthy choice. By focusing on low-mercury options like salmon, shrimp, and light tuna, you provide your baby with the DHA and protein necessary for healthy development. While you should avoid high-mercury species like swordfish and shark, a variety of other seafood can be enjoyed 2 to 3 times per week.

Focus on DHA: Choose oily fish like salmon for brain-boosting fats.
Watch the Mercury: Stick to the "Best Choices" list and avoid the "big four" (shark, swordfish, king mackerel, and tilefish).
Stay Consistent: Aim for 8-12 ounces of variety per week.

If you are looking for more ways to support your breastfeeding journey, we are here for you. Whether you need a virtual lactation consultation or a nourishing lactation treat, we provide the tools to help you reach your breastfeeding goals with confidence.

FAQ

Can I eat salmon every day while breastfeeding?

While salmon is a "Best Choice" and very low in mercury, it is generally recommended to eat 2 to 3 servings of a variety of fish per week rather than the same fish every day. This helps you get a broader range of nutrients while ensuring your mercury intake stays well within safe limits.

Does cooking fish remove the mercury?

No, mercury is bound to the protein in the fish muscle, so it cannot be cooked out or drained away. However, cleaning and cooking fish can help remove other environmental contaminants like PCBs, which tend to store in the skin and fat.

What is the safest tuna to eat while nursing?

The safest option is canned light tuna, which is usually made from Skipjack tuna and is very low in mercury. You should limit "white" or Albacore tuna to one serving per week, as it contains higher levels of mercury than light tuna.

Is it safe to eat shrimp while breastfeeding?

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Is Fish Good For Breastfeeding

Table of Contents

Introduction