Is Fish Good for Breastfeeding? Nutrition and Safety Guide
Posted on May 25, 2026
Table of Contents
- Introduction
- The Benefits of Eating Fish While Breastfeeding
- Understanding Mercury: Why It Matters for Your Baby
- How to Choose the Best Fish for Lactation
- Omega-3s and Infant Development
- Practical Tips for Adding Fish to Your Diet
- What About Other Seafood and Shellfish?
- Managing Concerns About Contaminants
- Supporting Your Journey with Milky Mama
- Conclusion
- FAQ
Introduction
Navigating your diet after welcoming a new baby can feel like a full-time job. You want to eat foods that nourish your body and support your milk supply, but you also want to ensure everything you consume is safe for your little one. One question we hear often at Milky Mama is: "Is fish good for breastfeeding?"
The short answer is yes. Fish is an incredible source of protein and healthy fats that can benefit both you and your baby. However, choosing the right types of fish is essential to avoid high levels of mercury.
In this guide, we will break down the benefits of seafood, explain the safety concerns surrounding mercury, and provide a clear list of which fish are best for your lactation journey. For a broader look at what to eat while breastfeeding, we want to empower you to make informed choices that support your wellness and your baby's development. Ultimately, fish can be a powerhouse addition to your diet when you know how to choose the right varieties.
The Benefits of Eating Fish While Breastfeeding
Eating a variety of fish can be very beneficial during the postpartum period. Fish is naturally high in high-quality protein, which your body needs to recover from childbirth and to produce breast milk. Beyond protein, seafood provides essential micronutrients that are sometimes hard to find in other food sources.
Fish is one of the best sources of two specific omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are long-chain polyunsaturated fats that the human body cannot produce on its own in large amounts. When you eat fish, these healthy fats pass through your breast milk to your baby.
DHA is particularly important because it is a major building block for your baby’s brain and eyes. Research suggests that babies whose mothers have higher levels of DHA in their breast milk may have better visual development and cognitive outcomes. For you, these healthy fats can also support heart health and may help stabilize your mood during the transition into motherhood.
In addition to healthy fats, fish contains:
- Vitamin D: Crucial for bone health and immune function.
- Vitamin B12: Essential for energy levels and nervous system health.
- Iodine: Supports thyroid function and brain development.
- Selenium and Zinc: Minerals that help maintain a healthy immune system.
Key Takeaway: Fish provides essential DHA and EPA fats that support your baby's brain and eye development while offering you high-quality protein for postpartum recovery.
Understanding Mercury: Why It Matters for Your Baby
While fish is nutrient-dense, the primary concern for breastfeeding parents is mercury. Mercury is a metal that occurs naturally in the environment, but it is also released through industrial activities. When mercury settles in water, bacteria convert it into methylmercury.
Fish absorb methylmercury from the water they swim in and the food they eat. It binds to the proteins in the fish's muscle tissue. This means that no amount of cleaning, trimming fat, or cooking will remove the mercury from the fish.
If you consume fish with high mercury levels, that mercury can pass into your breast milk. While the amounts transferred are generally much lower than what passes through the placenta during pregnancy, babies' brains and nervous systems are still developing and are very sensitive to mercury.
Large, long-lived predatory fish tend to have the highest levels of mercury. This is because they eat many smaller fish over several years, causing the mercury to build up in their bodies—a process called bioaccumulation.
What to do next:
- Familiarize yourself with "Best Choice" fish lists.
- Check for local fish advisories if you eat fish caught by family or friends.
- Aim for variety rather than eating the same type of fish every day.
- Focus on smaller fish which generally have lower mercury levels.
How to Choose the Best Fish for Lactation
The U.S. Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) have categorized fish into three groups to help you make safe choices. Most breastfeeding parents should aim for 2 to 3 servings of fish per week from the "Best Choices" list.
A serving is generally considered 4 ounces, which is roughly the size and thickness of the palm of your hand. If you prefer a variety, you can mix and match, but the goal is to keep your overall mercury exposure low while maximizing your intake of healthy nutrients.
Best Choices: Low-Mercury Winners
These fish are low in mercury and high in nutrients. You can safely enjoy 2 to 3 servings of these per week.
- Salmon: This is a lactation superstar. It is very high in DHA and low in mercury.
- Sardines: These small fish are packed with calcium and omega-3s.
- Tilapia: A mild, lean fish that is widely available and safe.
- Cod: A great source of protein and B vitamins.
- Canned Light Tuna: Note that "light" tuna is different from "albacore." Canned light tuna is usually made from skipjack, which is lower in mercury.
- Freshwater Trout: This is typically a very safe and nutritious choice.
- Shrimp and Scallops: Most shellfish are very low in mercury and provide excellent protein.
Good Choices: Moderate Consumption
The fish in this category have slightly higher mercury levels. If you choose a fish from this list, you should only eat one serving that week and avoid other fish until the following week.
- Albacore (White) Tuna: This type of tuna is larger than skipjack and contains more mercury.
- Halibut: A delicious firm fish, but it should be eaten in moderation.
- Mahi-Mahi: Often found on restaurant menus, this is a "good" choice but not a "best" choice.
- Snapper: While nutritious, it has moderate mercury levels.
- Spanish Mackerel: Not to be confused with King Mackerel, which should be avoided entirely.
Choices to Avoid: High-Mercury Risks
There are certain fish that you should strictly avoid while breastfeeding due to their very high mercury content. These fish are typically at the top of the food chain and live for many years.
- Shark: Extremely high in mercury.
- Swordfish: Large and long-lived, leading to high mercury accumulation.
- King Mackerel: This species is much higher in mercury than other types of mackerel.
- Tilefish (Gulf of Mexico): Specifically tilefish from the Gulf should be avoided.
- Orange Roughy: This fish can live for over 100 years, allowing it to accumulate significant mercury.
- Marlin: Another large predator that is best left off your plate for now.
Omega-3s and Infant Development
You may hear the term "DHA" often in breastfeeding circles. DHA stands for docosahexaenoic acid, a specific type of omega-3 fatty acid. It is a major structural component of the human brain, cerebral cortex, and retina.
During the first two years of life, your baby’s brain grows at a rapid pace. Since your baby cannot produce enough DHA on their own, they rely on the DHA present in your breast milk. This is why many lactation consultants and healthcare providers encourage eating low-mercury fish like salmon.
If you are not a fan of fish, you can still get these nutrients. Some moms choose to take an algae-based or high-quality fish oil supplement. We always recommend talking to your healthcare provider before starting new supplements. At Milky Mama, we believe that providing your body with a foundation of good nutrition helps you feel your best while you provide for your baby.
Every drop of milk you produce contains a unique blend of nutrients tailored to your baby. By including low-mercury fish in your diet, you are naturally enriching that milk with the fats needed for their "grey matter" to thrive.
Practical Tips for Adding Fish to Your Diet
If you aren't used to cooking fish, or if the "fishy" smell is off-putting to you during the postpartum period, there are many ways to make it more palatable and easy to prepare.
- Keep it Simple: Use mild white fish like cod or tilapia. These take on the flavor of whatever spices or sauces you use.
- Canned Options: Canned salmon or light tuna are convenient for quick lunches. You can make a salad with Greek yogurt instead of mayo for an extra protein boost.
- Tacos: Fish tacos are a great way to incorporate salmon or mahi-mahi. Top them with fresh slaw and lime to cut through any heavy flavors.
- Baking vs. Frying: Baking or poaching fish helps retain the healthy fats without adding the inflammatory fats found in deep-frying.
- Frozen is Fine: Frozen fish is often "flash-frozen" at sea, meaning it retains its nutrients and is often fresher than the "fresh" fish at the grocery store counter.
Remember that while you are focusing on fish, hydration is also key for milk supply. Drinking plenty of water or a specialized hydration drink like our Pumpin' Punch™ can help you maintain your energy levels throughout the day.
Key Takeaway: You don't need fancy recipes to benefit from fish. Simple canned options or baked fillets are enough to provide the nutrients your baby needs.
What About Other Seafood and Shellfish?
Many people use the word "fish" to cover everything from the sea, but shellfish and other seafood are also great options. Generally, shellfish are very low in mercury because they are lower on the food chain.
- Crab and Lobster: These are safe "Best Choice" options. They are high in protein and zinc.
- Clams and Mussels: Excellent sources of iron and B12. Many new moms are low in iron, so these can be a helpful addition.
- Oysters: These are incredibly high in zinc, which supports immune health and skin repair after birth.
One thing to keep in mind is the risk of foodborne illness. While pregnant people are told to avoid raw fish (sushi), the rules are slightly different for breastfeeding. The main risk of raw fish is a bacteria or parasite that could make you very sick. These illnesses usually do not pass through breast milk to the baby.
However, being a sick mom with a newborn is incredibly difficult. For your own safety and well-being, many experts still suggest ensuring your seafood is cooked to an internal temperature of 145°F to avoid any nasty stomach bugs.
Managing Concerns About Contaminants
Mercury isn't the only concern when it comes to our waterways. Polychlorinated biphenyls (PCBs) and other environmental pollutants can also find their way into fish. Unlike mercury, which is found in the meat of the fish, many of these other pollutants settle in the skin and the fat.
To reduce your exposure to these other contaminants:
- Remove the skin before eating.
- Trim away any visible fat.
- Broil or grill the fish on a rack so the fat can drip away during cooking.
If you or your family enjoy fishing in local lakes or rivers, it is very important to check local government websites for "fish advisories." These will tell you if the fish in that specific body of water are safe to eat. If no advisory is available, the general rule is to limit consumption of that fish to 6 ounces a week and not eat any other fish during that time.
Supporting Your Journey with Milky Mama
We know that breastfeeding is a journey that requires support, education, and sometimes a little bit of extra nourishment. While eating fish is a great way to support your nutrition, we also provide tools to help you meet your breastfeeding goals.
Whether you are looking for lactation treats like our Emergency Lactation Brownies to help support your supply, or you need more direct guidance, we are here for you. Our team is led by an experienced RN and IBCLC who understands the clinical side of lactation as well as the real-life struggles of being a new parent.
If you ever feel overwhelmed by the "rules" of what to eat and what to avoid, remember to take it one meal at a time. Your body is incredibly resilient. Even if your diet isn't perfect every day, your body will prioritize your baby’s needs. Adding a few servings of safe fish each week is just one way to give your body and your baby an extra boost.
Conclusion
Is fish good for breastfeeding? The answer is a resounding yes, provided you choose varieties that are low in mercury. By focusing on "Best Choice" options like salmon, sardines, and tilapia, you provide your baby with the DHA and protein necessary for healthy growth.
- Aim for 2-3 servings of low-mercury fish per week.
- Avoid high-mercury fish like swordfish, shark, and king mackerel.
- Diversify your intake to include shellfish like shrimp and crab for extra minerals.
- Check local advisories if eating fish caught in local waters.
Breastfeeding is a beautiful way to nourish your baby, but remember that your well-being matters too. You deserve to eat food that makes you feel strong and energized. If you are looking for more ways to support your lactation journey, explore our range of lactation treats designed to empower you every step of the way.
This product is not intended to diagnose, treat, cure, or prevent any disease. Consult with your healthcare provider for medical advice.
FAQ
Which fish should I avoid while breastfeeding?
You should avoid fish that are high in mercury, as this can pass into your breast milk and potentially affect your baby's developing nervous system. The main fish to stay away from include shark, swordfish, king mackerel, marlin, orange roughy, and tilefish from the Gulf of Mexico. These large predatory fish accumulate more mercury over their long lifespans compared to smaller fish.
How much fish can I safely eat while nursing?
Most health organizations, including the FDA and EPA, recommend that breastfeeding parents eat 8 to 12 ounces of low-mercury fish per week. This usually equates to 2 to 3 servings, where one serving is about 4 ounces (roughly the size of your palm). If you choose a fish from the "Good Choices" list, such as albacore tuna or halibut, you should limit your intake to one serving per week. If you want a broader breastfeeding foundation, our Breastfeeding 101 course is a helpful next step.
Can eating fish increase my milk supply?
While fish is not a "galactagogue" (a substance specifically known to increase milk production), it provides high-quality protein and healthy fats that support your overall health. When your body is well-nourished and you are meeting your caloric needs, your body can more easily maintain a healthy milk supply. The DHA in fish also ensures that the milk you do produce is rich in the fats your baby needs for brain development. If you want personalized support, our Certified Lactation Consultant breastfeeding help page can help.
Is it safe to eat sushi or raw fish while breastfeeding?
Eating raw fish while breastfeeding is generally considered safer than doing so during pregnancy, as the risk of parasites or bacteria like Listeria is mostly a concern for the mother rather than the baby. These illnesses do not typically pass through breast milk. However, it is still important to choose low-mercury raw fish and ensure you are getting your sushi from a reputable source to avoid food poisoning, which can be very taxing on a nursing parent. For a broader look at everyday breastfeeding support, our What Helps Breast Milk Supply: Practical Tips and Support guide is a helpful next read.
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