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 looking at a seafood menu or walking past the fish counter at the grocery store.

At Milky Mama, we believe that education is the most powerful tool in your breastfeeding journey. Fish is not just safe—it is one of the best foods you can eat to support your baby’s development and your own recovery. For 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.

Quick Answer: The best fish for breastfeeding are low-mercury, nutrient-dense options like salmon, sardines, trout, shrimp, scallops, tilapia, and cod. Moderate-mercury fish like albacore tuna should be limited to once a week, while large predatory fish like shark and swordfish should be avoided to protect your baby's developing nervous system.

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, playing a critical role in how their brain and eyes develop during those first few months.

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 must get them from your diet.

DHA is a major building block of the human brain and retina. Our guide on omega-3 fish oil for breastfeeding breaks this down further. These healthy fats also support heart health and may help stabilize your mood during the postpartum period.

High-Quality Protein for Recovery

Producing milk requires extra calories and high-quality protein. Fish is a lean source of protein that helps repair tissues and keeps you feeling full. 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 minerals that are sometimes hard to find elsewhere:

Iodine: Vital for thyroid health and your baby’s neurological development.
Selenium: 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

Mercury occurs naturally but is also released through industrial activities. It settles in the water and is converted into methylmercury.

How Mercury Gets Into Fish

Small fish eat plankton containing tiny amounts of mercury. Larger fish eat those small fish, a process 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 neurotoxin for developing infants. It can affect the development of a baby’s brain and nervous system. While less mercury passes through breast milk than the placenta, 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 mercury out by trimming fat or skin. Because mercury binds to the protein in the muscle, no amount of trimming or cooking will remove it. The only solution is to choose fish that are naturally low in mercury.

Category	Weekly Limit	Example Fish
Best Choices	2–3 servings per week	Salmon, Sardines, Anchovies, Tilapia, Cod, Shrimp, Scallops, Trout, Canned Light Tuna
Good Choices	Once a week	Albacore (white) tuna, Halibut, Snapper, Mahi-Mahi, Grouper
Avoid	Do not eat	Shark, Swordfish, King Mackerel, Tilefish, Bigeye Tuna, Marlin

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

The FDA and EPA categorize "Best Choices" as fish 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 highly recommended for breastfeeding moms. It is high in DHA, extremely low in mercury, and provides a rare food source of Vitamin D.

Sardines and Anchovies

These tiny fish are nutritional powerhouses. Because they have short lifespans and are low on the food chain, they have virtually no mercury. For ideas on including them, see are sardines good for breastfeeding.

Tilapia and Cod

If you prefer a milder flavor, tilapia and cod are safe, lean, and affordable protein sources, though they have less DHA than oily fish.

Shrimp and Scallops

Shellfish like shrimp, scallops, and clams are low in mercury and high in zinc. Ensure they are cooked thoroughly to avoid illness.

Freshwater Trout

Trout is a high-DHA option that is generally very low in contaminants and a great alternative to salmon.

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 lunches.

Good Choices: Fish to Eat Once a Week

The Good Choices category includes fish with slightly higher mercury levels. Limit these to once a week (one 4-ounce serving) and avoid other fish during that same week.

Albacore (White) Tuna

Canned "light" tuna is usually skipjack and is a "Best Choice." However, Albacore (White) tuna is larger and contains more mercury. Limit it to once a week.

Halibut and Snapper

These offer great protein but fall into the Good Choices category. If you have snapper for dinner, stick to low-mercury options for the rest of the week.

Mahi-Mahi and Grouper

These flavorful fish are fine occasionally but should not be your daily seafood choice.

Fish to Avoid While Breastfeeding

Some fish are so high in mercury that the risks outweigh the benefits. You should Avoid:

Shark
Swordfish
King Mackerel (Not Atlantic or Pacific mackerel)
Tilefish (from the Gulf of Mexico)
Bigeye Tuna (often in high-end sushi or steaks)
Marlin

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

While raw fish is discouraged during pregnancy, the rules are more relaxed while breastfeeding. Bacteria that cause food poisoning do not pass through breast milk. See our guide on sushi and breastfeeding safety for details.

However, severe food poisoning can lead to dehydration, which may temporarily impact your milk supply. If you eat sushi, ensure it is from a reputable source and focus on the type of fish (like salmon or crab).

Practical Tips for Getting More Fish into Your Diet

Use Canned and Pouched Fish

Canned salmon and light tuna are shelf-stable, budget-friendly "Best Choices." Toss them into salads or mix them with avocado for a sandwich.

Frozen is Your Friend

Frozen fillets are often preserved at their peak and thaw quickly for a 20-minute oven-baked meal.

The "Palm" Rule for Servings

A 4-ounce serving is roughly the size and thickness of your palm. Aim for 2 to 3 "palms" of low-mercury fish per week.

Check Local Advisories

If you catch fish in local lakes or rivers, check government websites for advisories regarding mercury or PCBs.

Note: If no local advisory is available, the general recommendation is to limit that specific catch to one serving per week and avoid all other fish for the remainder of that week.

Supporting Your Supply Naturally

Eating fish is a great foundation, but stress and growth spurts can make anyone feel like they need an extra boost. Milky Mama provides evidence-based support for your lactation journey.

While fish provides DHA, our herbal supplements support your body's natural production. Try Pumping Queen or Lady Leche for targeted support. We also offer Emergency Lactation Brownies and other options in our Lactation Snacks collection.

Safety and Quality: What to Look For

For fresh fish, look for clear eyes and a clean, "salty sea" smell. For farmed fish, look for certifications like the Aquaculture Stewardship Council (ASC).

The Role of DHA Supplements

If you dislike fish, talk to your healthcare provider about a high-quality DHA supplement to bridge the gap.

Environmental Contaminants

To minimize exposure to PCBs (polychlorinated biphenyls), remove the skin and the fatty area along the back before cooking. This does not work for mercury, but it is a good general safety practice.

Quick Summary:

Eat 8–12 ounces of varied seafood per week.

Prioritize Best Choices like salmon, sardines, and shrimp.

Limit Good Choices like albacore tuna to once a week.

Completely Avoid high-mercury fish like swordfish and shark.

Focus on DHA-rich fish to support your baby's brain and eye development.

Summary of Guidelines

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.

Learn more in our milk supply guide.

Conclusion

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, you can enjoy seafood without 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 want structured education, our Breastfeeding 101 course is a helpful next step. For personalized guidance, our Certified Lactation Consultant Breastfeeding Help page provides 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?

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