🐟 Seafood & Fish

Albacore (white) canned tuna is fine while breastfeeding, but it has more mercury than light tuna, so stick to one serving per week rather than two or three.

Anchovies are tiny fish with big omega-3 content and very low mercury levels. Whether on pizza, in Caesar dressing, or eaten whole, they're a breastfeeding-friendly food.

Atlantic tilefish has moderate mercury and is in the FDA's 'good choice' category — unlike its Gulf cousin, which should be avoided entirely. Limit to one serving a week.

Bigeye tuna has much higher mercury than yellowfin or skipjack and is on the FDA's 'avoid' list for breastfeeding moms. If you love tuna, stick to canned light tuna or salmon instead.

Bluefish is an oily, flavorful fish but has moderate mercury levels. Limit to one serving per week while breastfeeding.

Canned light tuna (usually skipjack) is one of the best-choice, low-mercury fish options. You can eat it up to 2-3 times a week while breastfeeding — great for quick tuna salad lunches.

Canned white (albacore) tuna has more mercury than canned light tuna, so limit it to one serving per week while breastfeeding. It's still a good choice, just less frequent.

Carp has moderate mercury and is in the FDA's 'good choice' category. It's a widely eaten fish in many cuisines — just keep it to one serving a week while breastfeeding.

Catfish is on the FDA's safe list for breastfeeding moms. It's low in mercury and fine to enjoy a couple of times a week.

Ceviche is generally safe while breastfeeding — the main thing to think about is mercury in the fish used, not the preparation method. Choose low-mercury fish like shrimp or salmon.

Chilean sea bass is delicious but has moderate mercury levels. It's a 'good choice' per the FDA — one serving a week is fine, but it shouldn't be a staple while breastfeeding.

Clams are a safe and nutritious option while breastfeeding. They're very low in mercury and an excellent source of iron and vitamin B12 — nutrients nursing moms often need more of.

Cod is a mild, lean white fish that's low in mercury and totally safe to eat regularly while breastfeeding. It's a flexible choice whether baked, broiled, or in fish tacos.

Crab is a breastfeeding-friendly seafood choice with low mercury levels. Go ahead and enjoy it steamed, in crab cakes, or in a seafood salad.

Crawfish is very low in mercury and perfectly safe to enjoy at that crawfish boil while breastfeeding. It's a good source of lean protein too.

Fish oil supplements are safe and actually beneficial while breastfeeding. DHA from fish oil supports your baby's brain development through your milk. Quality supplements are purified to remove mercury.

Fish sauce is used in small amounts as a condiment and flavoring, and it's completely safe while breastfeeding. The tiny amounts used in cooking don't meaningfully contribute to mercury intake.

Fish sticks are typically made from pollock or cod — two of the lowest-mercury fish on the FDA's best-choice list. They're a perfectly safe seafood option while breastfeeding.

Flounder is a mild, low-mercury flatfish that's on the FDA's best-choice list for nursing moms. It's versatile and easy to prepare.

Grouper falls in the FDA's 'good choice' category — it has moderate mercury and should be limited to one serving a week while breastfeeding.

Gulf of Mexico tilefish has some of the highest mercury levels of any fish — it's on the FDA's 'avoid' list for nursing moms. Note that Atlantic tilefish is a different, safer species.

Haddock is a lean white fish with low mercury levels, making it a safe and healthy pick while breastfeeding. It's common in fish and chips and chowders.

Hake is a low-mercury white fish similar to cod or whiting. It's a safe, nutritious choice for breastfeeding moms looking for affordable seafood.

Halibut is a delicious fish but has a moderate mercury level, landing it on the FDA's 'good choice' list. Enjoy it, but stick to about one serving per week.

Herring is an oily, nutrient-dense fish that's low in mercury and high in omega-3s. It's a great breastfeeding-friendly choice, whether fresh, pickled, or smoked.

King mackerel is on the FDA's 'avoid' list — it has very high mercury levels and should not be eaten while breastfeeding. Spanish mackerel is a different fish and is okay in moderation.

Lobster is low in mercury and safe to eat while breastfeeding. Enjoy it with butter — you've earned it!

Mahi mahi is tasty and nutritious, but its moderate mercury content puts it in the 'good choice' category — fine once a week, not an everyday fish while breastfeeding.

Marlin is a high-mercury fish on the FDA's 'avoid' list for breastfeeding moms. It's rarely available commercially but worth knowing to skip if offered.

Monkfish has moderate mercury and is in the FDA's 'good choice' category. It's fine to enjoy once a week while breastfeeding, but not as a regular staple.

Mullet is on the FDA's best-choice list for nursing mothers. It's low in mercury and a perfectly safe fish to eat while breastfeeding.

Mussels are low in mercury and rich in protein, iron, and omega-3s. They're a smart, safe choice for breastfeeding moms.

Orange roughy lives for decades and accumulates very high mercury levels — it's on the FDA's 'avoid' list for breastfeeding moms. Skip it while nursing.

Oysters are very low in mercury and an exceptional source of zinc — a nutrient nursing moms need extra of. Cooked oysters are the safest bet; raw oysters carry a small food safety risk from bacteria, but that risk doesn't transfer through breast milk.

Perch is a mild freshwater fish with low mercury levels. It's on the FDA's best-choice list and safe to eat a few times a week while breastfeeding.

Poke bowls are generally fine while breastfeeding! The main thing to watch is the fish type — salmon poke is great, ahi (yellowfin) poke should be limited to once a week, and bigeye tuna should be skipped.

Pollock is the fish in most fish sticks and fast-food fish sandwiches, and it's a fantastic low-mercury choice. It's on the FDA's best-choice list and fine to eat regularly.

Sablefish (black cod) is rich and buttery with high omega-3 content, but has moderate mercury. The FDA puts it in the 'good choice' category — once a week is the guideline.

Salmon is one of the best fish you can eat while breastfeeding. It's low in mercury, high in omega-3 fatty acids, and those DHA fats actually support your baby's brain development through your milk.

Sardines are one of the most nutritious fish you can eat while breastfeeding. They're very low in mercury, high in omega-3s, and because you eat the bones, they're a great source of calcium too.

Scallops are low in mercury and safe to enjoy regularly while breastfeeding. They're a lean, sweet seafood option that pairs well with pretty much everything.

Sea urchin (uni) is low in mercury and nutritious, but it's typically served raw — which carries some food safety risk. Fresh, high-quality uni from a reputable sushi restaurant is reasonably safe while breastfeeding. If you're cautious, you can enjoy cooked uni preparations instead. It's rich in omega-3s and B vitamins.

Shark is on the FDA's 'avoid' list for breastfeeding moms due to very high mercury levels. Skip it entirely while nursing.

Shrimp is a great choice while breastfeeding — it's very low in mercury and a solid source of protein and iodine. You can enjoy it grilled, sautéed, or however you like it.

Skate is a flatfish related to rays. It's low in mercury and on the FDA's best-choice list, so it's safe to include in your diet while breastfeeding.

Smelt are small fish with very low mercury levels and a good omega-3 profile. They're safe to eat regularly while breastfeeding.

Good news — smoked salmon and lox are safe to eat while breastfeeding! The pregnancy restriction around smoked/cured fish doesn't apply once your baby is born.

Red snapper has a moderate mercury level, placing it in the FDA's 'good choice' category for breastfeeding. Fine for one serving a week, but don't make it your daily fish.

Sole is a delicate, low-mercury flatfish that's completely safe while breastfeeding. It's on the FDA's best-choice list — light and easy to cook.

Spanish mackerel has moderate mercury — unlike the 'avoid' king mackerel, it's in the 'good choice' category. One serving per week is the guideline while breastfeeding.

Squid (including fried calamari) is low in mercury and safe while breastfeeding. It's a good source of protein and B12.

Striped bass has moderate mercury and lands in the FDA's 'good choice' category. One serving per week is the guideline for nursing moms.

Good news — sushi and raw fish are safe to eat while breastfeeding! The pregnancy restriction on raw fish is about infection risk to the fetus, which does not apply once your baby is born.

Swordfish is on the FDA's 'avoid' list for breastfeeding moms. It's one of the highest-mercury fish available and the mercury does transfer to your breast milk.

Tilapia is on the FDA's best-choice list for nursing mothers. It's mild, affordable, and very low in mercury, making it a convenient weekly staple.

Farmed rainbow trout is one of the best fish choices you can make while breastfeeding — it's low in mercury and high in omega-3s. A great salmon alternative.

Whiting is a mild, affordable white fish with low mercury levels. It's safe to eat regularly while breastfeeding and a good everyday seafood option.

Yellowfin tuna (often called ahi) is a 'good choice' on the FDA's list — lower in mercury than swordfish or bigeye tuna, but higher than salmon. Limit to one serving per week.