Which Fish Is Good for Breastfeeding Mothers?

Posted on June 08, 2026

Introduction
Why Fish is a Nutritional Powerhouse for Lactation
The Best Fish Choices for Breastfeeding Mothers
Understanding Mercury: What to Avoid
How Fish Impacts Your Milk Supply
Practical Ways to Add Fish to Your Diet
The Truth About Sushi and Raw Fish
Every Drop Counts: Your Health Matters
Nourishing Your Lactation Journey
Conclusion
FAQ

Introduction

Deciding what to eat while you are nursing can feel like a full-time job. You want to nourish your body and provide the best for your baby, but the rules seem to change constantly. If you have been wondering which fish is good for breastfeeding mothers, you are not alone. Many parents feel a mix of excitement about reintroducing foods they missed during pregnancy and anxiety about safety.

At Milky Mama, we know that your nutritional needs do not decrease once your baby arrives. In fact, your body often needs more support now than it did during the third trimester. Fish can be a powerful tool in your postpartum wellness kit, offering unique nutrients that support both your recovery and your baby’s development. This post will cover which fish are safest, how they benefit your milk, and how to enjoy them without worry.

Eating fish while breastfeeding is not just safe; it is highly recommended by experts for the essential fatty acids and proteins it provides.

Why Fish is a Nutritional Powerhouse for Lactation

Fish is often called a "superfood" for nursing parents, and for good reason. It provides a specific type of fat called DHA (docosahexaenoic acid). DHA is a long-chain omega-3 fatty acid that is a major building block for a baby’s brain and eyes. During the first year of life, your baby’s brain grows at an incredible speed. They rely on the DHA in your breast milk to fuel this growth.

Research consistently shows that the amount of DHA in your milk depends on how much you eat. If you include low-mercury fish in your diet, the levels of these healthy fats in your milk increase. This supports your baby's cognitive development and visual acuity.

Beyond the benefits for your little one, fish supports your own well-being. The omega-3s found in fish may help stabilize your mood and reduce the risk of postpartum depression. Your body also needs high-quality protein to repair tissues after birth. Fish is an easily digestible protein source that helps you maintain your energy levels throughout the day.

Key Takeaway: Fish provides essential DHA that travels through your milk to support your baby's brain growth while helping you maintain a stable mood and energy levels.

The Best Fish Choices for Breastfeeding Mothers

The most important rule for choosing fish is to look for varieties that are high in nutrients and low in mercury. The FDA and EPA categorize several fish as "Best Choices" for breastfeeding mothers. You can safely enjoy 2 to 3 servings (about 8 to 12 ounces total) of these fish per week.

Salmon (Wild or Farmed)

Salmon is the gold standard for nursing parents. It is exceptionally high in DHA and EPA. It is also one of the few natural food sources of Vitamin D, which is vital for bone health and immune function. Whether you choose wild-caught or farmed salmon, you are getting a massive nutritional boost for your milk.

Sardines

If you are looking for a convenient option, sardines are excellent. Because they are small and eat low on the food chain, they have very low mercury levels. They are packed with omega-3s, protein, and even calcium if you eat the softened bones. They are great for quick lunches or flaked into a salad.

Atlantic Mackerel

Be sure to specifically look for Atlantic mackerel, not King mackerel. Atlantic mackerel is small, oily, and rich in the healthy fats your baby needs. It has a robust flavor and is very low in contaminants.

White Fish: Cod, Tilapia, and Pollock

These are excellent choices for parents who prefer a milder flavor. While they have slightly less DHA than oily fish like salmon, they are high in lean protein and very safe. Pollock is often used in fish sticks and sandwiches, making it an easy, family-friendly option.

Shellfish: Shrimp, Scallops, and Crab

Most shellfish are very low in mercury and high in zinc and protein. Shrimp is particularly popular because it is easy to prepare and versatile. These options are considered "Best Choices" and can be enjoyed regularly throughout the week.

Canned Light Tuna

When buying canned tuna, look for the "light" variety. This usually comes from Skipjack tuna, which is smaller and lower in mercury than Albacore. It is a budget-friendly way to get protein and omega-3s into your diet.

What to do next:

Aim for 2–3 servings of fish per week.
Keep a stash of canned light tuna or sardines for easy meals.
Rotate your choices to get a variety of vitamins and minerals.

For more nutrition and safety guidance, explore this fish and breastfeeding guide.

Understanding Mercury: What to Avoid

The main concern with fish is mercury, a heavy metal that can accumulate in the body. Large predatory fish that live for a long time tend to have higher levels of mercury because they eat many smaller fish. While your body filters some of this out, mercury can pass into your breast milk. High levels of mercury can affect a baby's developing nervous system.

You do not need to be afraid of all fish, but you should avoid these high-mercury "Choices to Avoid":

Shark
Swordfish
King Mackerel (Stick to Atlantic or Pacific instead)
Tilefish from the Gulf of Mexico
Orange Roughy
Marlin
Bigeye Tuna (Often found in high-end sushi)

There is also a "Good Choices" category. These fish should be limited to one serving per week. This list includes Albacore (white) tuna, Halibut, Mahi-mahi, and Snapper. If you eat a serving of one of these, try not to eat other fish for the rest of the week.

If you enjoy fish caught locally by friends or family, always check local advisories for those specific waterways. If no advisory is available, limit your intake to 6 ounces for the week and avoid other fish during that time.

How Fish Impacts Your Milk Supply

A common question we hear is whether eating fish can actually increase the amount of milk you produce. While fish is not a traditional "galactagogue" (a substance that boosts milk volume), it plays a critical role in the foundation of your supply.

Milk production is a demand-driven process. The more frequently you remove milk, the more your body makes. However, your body requires specific building blocks to keep that process running smoothly. If you are nutrient-depleted, your body may struggle to keep up with the demands of lactation.

The protein and healthy fats in fish provide the stamina and hormonal support your body needs. When you are well-nourished, your stress levels stay lower. Stress can interfere with your let-down reflex, which is the process that pushes milk out of the breast. By eating satisfying, nutrient-dense foods like salmon, you are supporting the hormonal balance required for a healthy supply.

If you are looking to support your volume while focusing on a healthy diet, you can pair your fish intake with targeted lactation support. At Milky Mama, we offer products like our Pumping Queen™ herbal supplement or our Lady Leche™ blend to help support milk production. When you combine a nutrient-rich diet with the right herbal support, you are giving your body the best chance to thrive.

Key Takeaway: While fish focuses more on milk quality than quantity, its nutritional profile supports the physical and hormonal health necessary for a robust milk supply.

For additional strategies related to supply and nutrition, read this practical milk supply support guide.

Practical Ways to Add Fish to Your Diet

Finding the time to cook as a new parent is difficult. You do not need to prepare elaborate seafood towers to get the benefits of fish. Simple, quick methods are often the most sustainable.

Sheet Pan Dinners

Place a few salmon fillets on a baking sheet with chopped broccoli and sweet potatoes. Drizzle with olive oil and lemon juice. Bake at 400°F for about 15 minutes. This provides a balanced meal with almost no cleanup.

Elevated Canned Options

Mix canned light tuna or salmon with avocado instead of mayo for extra healthy fats. Serve it on whole-grain crackers or a bed of spinach. This is a five-minute lunch that is packed with DHA.

Smoked Salmon Breakfast

Add a few slices of smoked salmon to your morning eggs or on top of a whole-grain bagel. Starting your day with protein and omega-3s can help prevent the mid-morning energy crash that many nursing moms experience.

Fish Tacos

Use a mild white fish like tilapia or cod. Season with lime and cumin, and pan-fry it for a few minutes. Serve in corn tortillas with cabbage slaw. This is a fast, fresh dinner that feels like a treat.

The Truth About Sushi and Raw Fish

One of the most exciting things about the postpartum period for many parents is the return of sushi. During pregnancy, raw fish is discouraged due to the risk of foodborne illnesses like listeria.

While you are breastfeeding, the rules are different. Listeria and other bacteria do not typically pass through breast milk to your baby. This means you can generally enjoy sushi again. However, you should still be mindful of the source. Food poisoning is miserable for anyone, but it is especially difficult for a nursing parent who is already exhausted and needs to stay hydrated to maintain their milk supply.

If you do eat sushi, continue to follow the mercury guidelines. Avoid "Ahi" or Bigeye tuna, and stick to rolls made with salmon, shrimp, crab, or eel. Always choose a reputable restaurant with high hygiene standards to minimize your risk of getting sick.

Every Drop Counts: Your Health Matters

We often focus so much on the baby that we forget that the parent needs to be taken care of, too. Breastfeeding is a marathon, and you cannot run a marathon on an empty tank. Including fish in your diet is an act of self-care. It provides the nutrients you need to recover from childbirth, support your brain health, and feel your best.

Remember that "every drop counts." Whether you are exclusively breastfeeding, pumping, or supplementing with formula, the nutrition you provide your baby is valuable. You don't have to have a perfect diet every single day. If you can manage fish once or twice a week, you are doing a great job.

If you find it hard to cook fish or simply don't enjoy the taste, you might consider a high-quality fish oil supplement. Always talk to your healthcare provider before starting any new supplement to ensure it is right for you. You can also support your nutrition with easy-to-grab snacks. Our Emergency Brownies are a favorite for busy moms because they provide lactation-supporting ingredients like oats and flaxseed in a delicious, ready-to-eat treat.

You can also browse the full lactation snacks collection for convenient options.

Nourishing Your Lactation Journey

We believe that breastfeeding support should feel empowering and compassionate. Understanding which fish is good for breastfeeding mothers is a step toward feeling more confident in your choices. By focusing on low-mercury "Best Choices" like salmon, sardines, and shrimp, you are providing your baby with the DHA they need for a healthy start.

Your well-being is the foundation of your baby's world. When you eat well, stay hydrated, and give yourself grace, you are setting yourself up for success. You’re doing an amazing job, and we are here to support 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.

Conclusion

Including the right fish in your diet is a safe and effective way to boost the quality of your breast milk and support your own postpartum recovery. By sticking to 2–3 servings of low-mercury options like salmon, cod, and light tuna, you provide essential DHA for your baby’s brain development and high-quality protein for your own energy.

Focus on DHA: Choose oily fish like salmon for maximum brain-building benefits.
Watch the Mercury: Avoid large predators like swordfish and shark.
Keep it Simple: Use canned options or sheet pan meals for quick nutrition.
Prioritize Yourself: A well-nourished parent is better equipped for the demands of nursing.

If you are looking for more ways to support your supply while enjoying a healthy diet, consider trying our Pumping Queen™ herbal supplement to complement your nutritional efforts. You can also explore Milky Mama’s lactation supplements collection.

FAQ

Is it safe to eat sushi while breastfeeding?

Yes, you can safely enjoy sushi while breastfeeding. Unlike during pregnancy, the risk of foodborne illness from raw fish does not typically affect your baby through your breast milk. However, you should still choose reputable restaurants to avoid getting sick yourself and continue to avoid high-mercury fish like Bigeye tuna.

How much salmon should I eat to help my baby's brain?

The general recommendation is to eat 8 to 12 ounces of low-mercury fish per week, which is about 2 to 3 servings. Salmon is an excellent choice for this because it is very high in DHA, the specific fatty acid that supports infant brain and eye development.

Can I eat canned tuna while I am nursing?

Yes, but the type of tuna matters. Canned "light" tuna is a "Best Choice" because it uses smaller fish that are lower in mercury. Canned "white" or Albacore tuna is higher in mercury and should be limited to one serving (4 ounces) per week with no other fish consumed during that time.

What should I do if I don't like the taste of fish?

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Which Fish Is Good for Breastfeeding Mothers?

Table of Contents

Introduction

Why Fish is a Nutritional Powerhouse for Lactation