Sea Urchin (Uni)

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.

Always confirm with your doctor or lactation consultant before making dietary changes while breastfeeding.