Is Tahong Good for Breastfeeding? Nutritional Benefits and Safety
Posted on June 03, 2026
Table of Contents
- Introduction
- What Exactly is Tahong?
- Nutritional Benefits of Tahong for Breastfeeding
- Is Tahong Safe? Addressing Mercury Concerns
- The Importance of Proper Cooking and Preparation
- Does Tahong Increase Milk Supply?
- Understanding Shellfish Allergies
- Managing Your Postpartum Diet
- Practical Ways to Include Tahong in Your Meals
- Action Steps for New Parents
- Supporting Your Journey Beyond Nutrition
- Conclusion
- FAQ
Introduction
As you navigate the postpartum period, you are likely looking for every possible way to nourish your body and support your growing baby. After months of pregnancy restrictions, the question of what is safe to eat while nursing often comes up. You may have heard that "tahong"—the Tagalog word for green mussels—is a traditional powerhouse for nursing parents. Many families swear by it for boosting milk supply and regaining strength after birth.
At Milky Mama, we know that breastfeeding is natural, but it doesn't always come naturally, and nutrition plays a huge role in how you feel during this journey. Founded by Krystal Duhaney, RN, BSN, IBCLC, our mission is to provide you with evidence-based information so you can make the best choices for your family. If you are looking for extra support while you read, our breastfeeding help page is a good place to start.
We will cover the nutritional profile of mussels, safety precautions regarding mercury and foodborne illness, and how this seafood fits into a healthy lactation plan. Understanding what you put into your body helps you feel empowered and confident as you feed your little one.
What Exactly is Tahong?
Tahong is the common name for mussels, specifically the green-mussels frequently found in coastal waters across Asia and the Pacific. In the United States, you might find them labeled as green-lipped mussels or simply as mussels at your local seafood market. These bivalve mollusks are a staple in many cultures, often served in ginger-based broths or steamed with garlic.
In traditional postpartum practices, particularly in the Philippines, tahong is frequently recommended to "wash away" the stresses of labor and help "bring in" the milk. While modern science looks at food through the lens of micronutrients and calories, these cultural traditions often align with the high nutritional demands of lactation.
Whether you call them tahong or mussels, they are categorized as shellfish. They are low on the food chain, primarily consuming plankton, which makes them a unique source of concentrated nutrients without some of the risks associated with larger predatory fish.
Nutritional Benefits of Tahong for Breastfeeding
When you are breastfeeding, your nutritional needs are actually higher than they were during pregnancy. Your body is working overtime to produce a complete food source for your baby. Tahong is considered a nutrient-dense food, meaning it packs a lot of vitamins and minerals into a relatively small amount of calories.
High-Quality Protein for Recovery
Protein is the building block of every cell in your body. After birth, your body needs extra protein to repair tissues and support the production of breast milk. Mussels are an excellent source of lean protein. Including tahong in your meals may help you maintain your energy levels and support muscle repair during the postpartum period.
Omega-3 Fatty Acids and DHA
You have likely heard about the importance of Omega-3 fatty acids, specifically DHA (docosahexaenoic acid). DHA is a crucial component for your baby's brain and eye development. Since your baby gets their DHA through your breast milk, your intake directly impacts their levels.
Tahong is a rich source of these healthy fats. Some studies suggest that adequate Omega-3 intake can also support the parent’s mental health, potentially lowering the risk of postpartum mood disorders. When you feel good, it is much easier to navigate the challenges of new parenthood.
A Powerhouse of Vitamin B12
Vitamin B12 is essential for energy metabolism and the health of your nervous system. Many new parents struggle with extreme fatigue, and while some of that is due to sleep deprivation, a B12 deficiency can make it much worse.
Interestingly, clams and mussels are among the highest food sources of Vitamin B12, even surpassing beef liver in some cases. Ensuring you have enough B12 supports your own energy and helps with your baby’s cognitive development.
Iron to Combat Postpartum Anemia
It is very common for breastfeeding parents to experience low iron levels after childbirth. Iron is necessary for transporting oxygen in your blood. If your iron is low, you might feel dizzy, exhausted, and weak.
Tahong provides heme iron, which is the form of iron most easily absorbed by the human body. Including iron-rich seafood like mussels in your diet can be a helpful way to replenish your iron stores naturally.
Key Takeaway: Tahong is a nutrient-dense shellfish that provides essential protein, Omega-3s, Vitamin B12, and iron, all of which support both maternal recovery and infant development.
Is Tahong Safe? Addressing Mercury Concerns
One of the biggest concerns for breastfeeding parents is the presence of heavy metals, specifically mercury, in seafood. Mercury is a naturally occurring element that can accumulate in fish and shellfish. High levels of mercury can be harmful to a baby’s developing nervous system.
The good news is that mussels are consistently listed as a "Best Choice" by the FDA and the EPA. Because mussels are small and feed on plankton rather than other fish, they do not accumulate high levels of mercury like swordfish, king mackerel, or tuna might.
For most breastfeeding parents, eating 2 to 3 servings (about 8 to 12 ounces) of "Best Choice" seafood per week is recommended. Tahong fits perfectly into this category. It allows you to reap the benefits of seafood without excessive exposure to contaminants.
The Importance of Proper Cooking and Preparation
While tahong is nutritionally excellent, it must be handled and prepared with care. During pregnancy, you were likely told to avoid all raw shellfish, and while the rules for breastfeeding are slightly more relaxed, safety remains a priority.
The Risk of Foodborne Illness
Raw or undercooked shellfish can carry bacteria such as Vibrio or viruses like Hepatitis A. They can also harbor toxins if they were harvested from polluted waters. While most of these pathogens do not pass directly into breast milk, they can make you very ill.
A severe case of food poisoning can lead to dehydration and fever, which may temporarily impact your milk supply. When you are sick, your body diverts energy toward fighting the infection rather than making milk. To protect your well-being and your supply, always ensure your tahong is fully cooked. If you want more guidance on how food and fluids support production, our hydration and milk supply guide is helpful.
How to Tell if Mussels are Safe to Eat
When buying and cooking tahong, follow these simple steps to ensure freshness:
- Check the shells: Fresh mussels should have closed shells. If a shell is open, tap it gently. If it doesn’t close, discard it.
- Smell them: They should smell like the fresh ocean. Any "fishy" or ammonia-like odor is a sign they are no longer fresh.
- Cook thoroughly: Steam or boil the mussels until the shells open wide. This usually takes 5 to 7 minutes of active boiling.
- Discard the stubborn ones: If a mussel shell stays closed after cooking, do not force it open. Throw it away, as it was likely dead before cooking and could contain harmful bacteria.
Does Tahong Increase Milk Supply?
In many cultures, tahong is considered a galactagogue—a substance that helps increase milk supply. While there aren't many clinical studies specifically on mussels and lactation volume, there is a logical connection between the nutrients in tahong and a healthy milk supply.
Breastfeeding takes a significant amount of energy and nutrients. If your body is depleted of iron, protein, or B vitamins, it may struggle to produce milk efficiently. By providing these essential nutrients, tahong supports your body’s overall ability to lactate.
Furthermore, traditional tahong recipes are often soups or stews. Hydration is a cornerstone of milk production. Eating a warm, nourishing soup like Tinola (a ginger-based soup) with tahong provides both the calories and the fluids your body needs. If you like pairing food with a drink mix, our Pumpin' Punch™ product page is a popular option for moms focused on hydration.
While tahong can be a great part of your diet, if you are concerned about your supply, you might also look into specialized support. At Milky Mama, we offer various lactation treats and drinks designed to complement a healthy diet. For example, our Emergency Lactation Brownies are a favorite among many moms for a quick, delicious boost.
Understanding Shellfish Allergies
Another common question is whether eating shellfish like tahong will cause an allergy in the baby. Current research suggests that excluding highly allergenic foods from your diet during breastfeeding does not typically prevent allergies in babies. In fact, some evidence suggests that early, low-level exposure to these proteins through breast milk might actually help the baby's immune system recognize them as safe.
However, every baby is different. If you have a strong family history of shellfish allergies, or if you notice your baby develops a rash, hives, or extreme fussiness after you eat tahong, it is a good idea to speak with a pediatrician or a certified lactation consultant. For families who want more one-on-one breastfeeding support, our consultation page can help you connect with guidance.
Signs of a Sensitivity in Babies
If your baby is sensitive to something in your diet, you might notice:
- Excessive gassiness or bloating
- Green, mucusy stools
- Skin rashes or eczema flares
- Unexplained inconsolable crying after feedings
If you observe these symptoms, try keeping a food diary to see if there is a pattern related to shellfish consumption.
Managing Your Postpartum Diet
Eating a variety of foods is the best way to ensure you are getting a broad spectrum of nutrients. Tahong is just one piece of the puzzle. A balanced breastfeeding diet should also include:
- Complex carbohydrates: Like oats and brown rice for sustained energy.
- Healthy fats: Like avocado and nuts.
- Hydration: Water, herbal teas, and electrolyte-rich drinks. Our Lactation Drink Mixes collection is a simple way to support hydration while you are on the go.
- Leafy greens: For calcium and folate.
Remember, your body is incredibly efficient. Even if your diet isn't perfect every day, your milk will still be nutritious for your baby. However, eating well is about taking care of you. You deserve to feel strong and energized. If you want more breastfeeding-focused nourishment ideas, the Lactation Snacks collection is worth exploring too.
Practical Ways to Include Tahong in Your Meals
If you are new to cooking tahong, it doesn't have to be complicated. Here are a few ways to enjoy it:
- Ginger and Spinach Soup: Sauté ginger, garlic, and onions. Add water or broth and bring to a boil. Toss in the mussels and a handful of spinach or malunggay leaves. Cook until the shells open.
- Garlic Butter Mussels: Steam the mussels with a bit of white wine (the alcohol cooks off) or broth, then toss them in a pan with grass-fed butter and plenty of minced garlic.
- Seafood Pasta: Add cooked mussels to a whole-grain pasta dish with tomatoes and basil for a Mediterranean-style meal.
These dishes are not only delicious but also provide a comforting, warm meal that can be very soothing during those long nights with a newborn. If you are looking for another gentle daily support option, the Lady Leche supplement page is a natural next step.
Action Steps for New Parents
If you are considering adding tahong to your diet, here is a quick checklist:
- Source carefully: Buy from a reputable seafood market or grocery store.
- Clean well: Scrub the shells and remove any "beards" (the fuzzy bits sticking out of the shell).
- Cook completely: Never eat raw or undercooked tahong while breastfeeding.
- Observe your baby: Watch for any signs of sensitivity, though these are rare.
- Stay hydrated: Drink plenty of water alongside your meal to support milk production.
Key Takeaway: Prioritize food safety by only eating thoroughly cooked mussels and choosing fresh sources. This protects your health and ensures you stay strong enough to care for your baby.
Supporting Your Journey Beyond Nutrition
While diet is a huge part of the breastfeeding experience, it is only one component. Success often comes down to having a strong support system and the right tools. Sometimes, despite eating all the right things, you might still feel like you need a little extra help with your milk supply or your energy levels.
We believe that every drop counts, and your well-being matters just as much as your baby's. Whether you are looking for a virtual lactation consultation to fix a latch issue or a tasty lactation treat to help get you through the day, there are resources available to you. If you are pumping regularly, our guide to pumping and milk supply can be a helpful read.
Our products, like our Lady Leche supplement or Pumping Queen™ supplement, are crafted with ingredients to support your body's natural processes. When combined with nutrient-dense foods like tahong, you are giving your body a solid foundation for a successful breastfeeding journey.
This product is not intended to diagnose, treat, cure, or prevent any disease. Consult with your healthcare provider for medical advice.
Conclusion
Tahong, or mussels, can be a fantastic addition to your breastfeeding diet. They are packed with protein, iron, Vitamin B12, and Omega-3 fatty acids—all of which are vital for your recovery and your baby’s growth. Because they are low in mercury, they are a safe seafood choice when consumed in moderation. The most important rule to remember is to ensure they are fresh and cooked thoroughly to avoid foodborne illness.
Breastfeeding is a beautiful journey, but it requires a lot from your body. By nourishing yourself with high-quality foods and reaching out for support when you need it, you are doing an amazing job.
- Tahong is high in B12, iron, and DHA.
- It is a low-mercury "Best Choice" seafood.
- Always cook mussels until the shells open to ensure safety.
- A diverse diet supports both your energy and your baby’s development.
If you are looking for more ways to support your lactation naturally, explore our lactation supplements collection at Milky Mama. We are here to empower you every step of the way!
FAQ
Can eating tahong really help increase my milk supply?
While there is limited clinical data specifically on tahong, it is rich in protein, iron, and B vitamins, which are essential for the energy required to produce milk. Many cultures traditionally use tahong in soups to support hydration and nutrition, both of which are key factors in maintaining a healthy milk supply.
How often can I eat tahong while breastfeeding?
The FDA and EPA recommend that breastfeeding parents eat 2 to 3 servings of low-mercury seafood per week. Since tahong is in the "Best Choice" category, you can safely enjoy it a few times a week as part of a varied and balanced diet.
Is it safe to eat tahong if it was frozen?
Yes, frozen tahong is safe as long as it was handled correctly before freezing and is cooked thoroughly before consumption. Frozen mussels are often already cleaned and sometimes even pre-cooked, making them a convenient option for busy parents.
What should I do if my baby gets a rash after I eat tahong?
If you notice a rash, hives, or extreme fussiness in your baby after you eat tahong, it could indicate a sensitivity or allergy. You should stop eating the shellfish and consult with your pediatrician or a certified lactation consultant to determine the cause and get personalized advice.
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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