Can I Eat Raw Salmon While Breastfeeding?
Eating raw or undercooked seafood like salmon when breastfeeding is a common concern for many new mothers On one hand, raw salmon tastes delicious and is nutritious. On the other, there are risks of foodborne illnesses and exposure to contaminants like mercury. So what’s the verdict? Can nursing mothers enjoy raw salmon?
The short answer is yes, you can eat raw salmon when breastfeeding as long as it’s fresh properly handled and consumed in moderation. While raw salmon does carry a small risk of infections, the benefits of salmon’s nutrition likely outweigh the minimal risks. Let’s take a deeper look at the safety, benefits, and precautions around eating raw salmon while breastfeeding.
Foodborne Illness RisksEating raw or undercooked fish does come with a risk of contracting foodborne illnesses This is true for the general population, not just breastfeeding women The main infections to be aware of are
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Salmonella – Caused by the salmonella bacteria, which can contaminate raw seafood through contact with feces from animals. Common symptoms include diarrhea, fever, and abdominal cramps.
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Listeria monocytogenes – Listeria is bacteria that can contaminate refrigerated ready-to-eat foods like smoked salmon. Pregnant women are at higher risk, but nursing mothers generally aren’t.
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Vibrio – Bacteria naturally found in coastal waters that can contaminate raw shellfish like oysters. Diarrhea and vomiting are common symptoms.
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Anisakiasis – Caused by parasitic worms that can infest some raw fish like salmon. Abdominal pain, nausea, and vomiting may occur after ingestion.
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Norovirus – Highly contagious virus that spreads easily, often through raw shellfish. Diarrhea, vomiting, and stomach pain are hallmarks.
While scary, these risks are quite low if proper food handling and storage protocols are followed. The key things to look out for are adequate refrigeration, avoiding cross-contamination, and sourcing sushi-grade fish.
As always, food borne illnesses can be avoided by cooking seafood thoroughly to an internal temperature of at least 145°F. However, cooking destroys some of the beneficial nutrients in salmon, which is why it’s fine to enjoy it raw in moderation.
Mercury and Other Contaminants
In addition to bacteria, raw salmon may contain low levels of mercury and other pollutants. Fish higher up on the food chain tend to accumulate more mercury over their lifespan.
Salmon contains approximately 0.022 parts per million of mercury, which is considered low. By comparison, fish like tilefish and swordfish contain almost 100 times more mercury!
The FDA and EPA say breastfeeding women can safely eat up to 12 ounces of low-mercury fish like salmon per week. Consuming salmon and other low-mercury seafood is encouraged because it supplies vital nutrients for mom and baby.
Other pollutants like PCBs may be present in very small amounts. However, studies show that omega-3s and other nutrients in salmon offer protective benefits that outweigh potential harm from contaminants.
Nutrition Benefits of Salmon
Now that we’ve covered the risks, let’s talk about why salmon is such a nutritious addition to a nursing mother’s diet. Here are some of the top nutrients found in salmon:
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Omega-3 fatty acids EPA and DHA – Essential for baby’s brain, eye, and nerve development. Enhances breast milk quality.
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High-quality protein – Provides amino acids for growth and development. Also helps mom maintain and repair tissues.
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B vitamins – Important for energy production and neural tube development. Folate is especially crucial.
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Vitamin D – Boosts calcium absorption and immunity. Many moms are deficient.
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Selenium – Acts as an antioxidant to protect cells from damage. Supports thyroid function.
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Potassium – Needed for fluid balance, nerve transmission, and muscle contraction.
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Phosphorus – Key mineral for bone health and cell repair. Works with calcium.
The beneficial omega-3s in salmon deserve special mention. Breastfed babies rely entirely on mom’s milk as their sole source of DHA for healthy brain growth. Eating salmon helps enrich breast milk with these essential fatty acids.
Precautions for Eating Raw Salmon
Now that you know the benefits of salmon for breastfeeding mothers, here are some tips for enjoying raw salmon safely:
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Source high-quality sushi grade salmon from a trusted supplier, fish market, or restaurant. Avoid generic raw salmon.
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Inspect the raw salmon first and discard any with an off smell or abnormal appearance. Fresh salmon has a slightly sweet scent.
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Store properly at 38°F or below and consume within 24 hours of thawing if frozen. Don’t refreeze thawed salmon.
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Avoid cross-contamination by using separate cutting boards and utensils for raw salmon. Wash all surfaces thoroughly.
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Limit consumption of raw salmon to no more than 2-3 servings per week as part of a balanced diet. Include a variety of low mercury fish.
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Make sure any sushi you eat is prepared by a skilled and reputable chef using the strictest food safety standards.
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If you feel any symptoms of food poisoning like vomiting, diarrhea, or fever shortly after eating raw salmon, seek medical help promptly.
The Bottom Line
Overall, raw salmon is generally considered safe to eat when breastfeeding as long as it’s fresh, stored properly, and sourced wisely. The small risks of foodborne illness and mercury exposure are outweighed by the multitude of nutrients like omega-3s that salmon provides.
Sticking to high-quality sushi-grade salmon within recommended intake limits is key. Nursing mothers can confidently enjoy raw salmon as part of a varied, nutritious diet to nourish both mom and baby. Emphasize proper handling and storage, and be alert to any symptoms of illness.
NUTRIENTS IN FISH
1. What nutrients are in fish and why are they good for you?
Most fish are an excellent source of protein. Most of the fat that is present in fish is healthy polyunsaturated fat. The polyunsaturated omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), and omega-6 fatty acids are present in many types of fish and – along with iron, iodine, and choline – are among the key nutrients needed for the rapid brain development that occurs in early childhood. Fish are important sources of selenium, zinc, and other minerals needed by the body. Fish are also natural sources of many B vitamins, like vitamin B12, and oily fish provide vitamins A and D. Iron and zinc also support children’s immune systems, and choline also supports development of the baby’s spinal cord.
2. Why does the Dietary Guidelines for Americans recommend fish as part of a healthy eating pattern?
Strong evidence shows that eating fish, as part of a healthy eating pattern, may provide heart health benefits. Moderate scientific evidence shows that eating patterns relatively higher in fish but also in other foods, including vegetables, fruits, legumes, whole grains, low- or non-fat dairy, lean meats and poultry, nuts, and unsaturated vegetable oils, and lower in red and processed meats, sugar-sweetened foods and beverages, and refined grains, are associated with the promotion of bone health, decreased risk of becoming overweight or obese, and decreased risk for colon and rectal cancers. Fish intake during pregnancy is recommended because moderate evidence shows it can help the baby’s cognitive development.
3. Can I get the same benefits from omega-3 supplements than from eating fish?
Omega-3 fatty acids are among the key nutrients needed for the rapid brain development that occurs in early childhood. However, omega-3 supplements do not provide the protein, omega-6 fatty acids, vitamins, or minerals found in fish that are also important to your health and your child’s development. Taking supplements instead of eating fish means that you would be missing out on those additional nutrients present in fish that are beneficial to you and/or a child. The research is still underway on the health benefits of omega-3 supplements.
USING THE CHART
1. How do I use the chart?
Fish provide protein, healthy fatty acids, and many vitamins and minerals—and lower mercury fish are a good choice for everyone. This advice is specifically for those who might become or are pregnant or breastfeeding and children, but everyone can follow this advice.
Use the chart to help you choose which fish to eat or feed your child each week. Eating a variety of fish is better for you and your child than eating the same type of fish every time.
As an adult who is or might become pregnant or is breastfeeding, you should eat 2 to 3 servings a week of fish in the “Best Choices” category, based on a serving size of four ounces, in the context of a total healthy diet.
You can eat 1 serving a week of fish in the “Good Choices” category, but no other fish that week.
You should not eat fish in the “Choices to Avoid” category, and parents and caregivers should not feed them to children. However, if you do eat or serve fish in the “Choices to Avoid” category, choose fish with lower mercury levels going forward.
2. How did you decide which fish went in each category?
We took a cautious and highly protective approach in determining which types of fish belonged in each category. We calculated how many servings the average person who was pregnant could eat in a week using information on mercury content of each fish type from FDA’s database for commercial fish and other sources. If that fish type could be eaten at least three times a week, then we listed it in the “Best Choices” category. If that fish type could be eaten only once or twice a week, but not three times a week, then we listed it in the “Good Choices” category. If a serving of that fish type could not be eaten once a week, then we listed the fish in the “Choices to Avoid” category.
For more information, please see our technical page.
3. How can some fish types be in more than one category?
There are different types (or species) of tuna, such as albacore, bigeye, and yellowfin. Some types of tuna that are bigger or live longer tend to have higher mercury levels, and that is why they are in different categories. So, canned light tuna is in the “Best Choices” category, albacore (or white) tuna and yellowfin tuna are in the “Good Choices” category, and bigeye tuna is in the “Choices to Avoid” category. In addition, fish from the same species that are caught in different geographic locations can vary in mercury content. For example, tilefish are in two categories because tilefish in the Gulf of Mexico have higher mercury levels than those in the Atlantic Ocean.
4. Why are some fish types not on the chart?
If you are looking for a species of fish that is not on the chart, such as mussels, that means we did not have enough reliable mercury data to include it. We plan to update the website if more data become available and as resources permit.
5. How can I find out more details on the mercury levels in fish?
Go to our more detailed table that shows the average mercury levels in commercial fish.
1. What is a serving?
For adults, a typical serving is 4 ounces of fish, measured before cooking. Our advice is to eat 2 to 3 servings of a variety of cooked fish, or about 8 to 12 ounces, in a week. Please see III. CHILDREN below for information specific to children.
2. How can I tell how much 4 ounces is?
Four ounces is about the size and thickness of an adult’s palm.
3. What happens if I eat less fish than the 2 to 3 servings a week you recommend?
You could miss out on the protein, healthy omega-3 and omega-6 fatty acids, minerals, and vitamins present in fish that are beneficial to overall health. Omega-3 and omega-6 fatty acids, vitamin D, iron, zinc, iodine, and choline found in fish are particularly important for those who are pregnant or breastfeeding and children. If you do not eat the recommended amount one week, try to eat the recommended amount from a variety of fish in the following weeks. However, it is possible to meet your nutrient needs through other foods that are sources of these nutrients. A healthy eating pattern consists of choices across all food groups (vegetables, fruits, grains, dairy, and protein foods which can include nutritious options other than fish).
4. What happens if I eat more than 3 servings of fish in a week?
Try to vary the fish you eat. If you eat more than 3 servings in a week, eat fish in the “Best Choices” category. If some choices are fish with higher mercury levels, try to eat fish with lower mercury levels in the following weeks.
5. Should I make any changes to the advice based on my weight?
The advice provided here is intended as a general guideline. For adults who weigh less than the average used to develop our advice (165 pounds), eating smaller portions or eating just two servings of fish a week from the “Best Choices” category can keep your mercury intake within the limits of our advice. For example, you could eat 2.5 ounces three times a week or you could eat 4 ounces two times a week. Please see below for advice for children.
6. How much fish does the Dietary Guidelines for Americans recommend?
The Dietary Guidelines for Americans recommends at least 8 ounces of fish per week (based on a 2,000 calorie diet) and less for children. Those who might become or are pregnant or breastfeeding should eat between 8 and 12 ounces of a variety of fish per week, from choices that are lower in mercury.
1. Should children eat fish and if so, how much?
Yes. Fish have important nutrients that can help your child’s growth and development. We recommend children eat 2 servings of fish per week from a variety of “Best Choices,” but the portion sizes should be smaller than adult portions and right for your child’s age and body weight. On average, a serving size is about 1 ounce for children ages 1-3 years, 2 ounces for children ages 4-7 years, 3 ounces for children ages 8-10 years, and 4 ounces for children 11 years and older.
For some children, the healthy dietary patterns in the Dietary Guidelines for Americans (Tables A3-1 and A3-2) include more fish than our advice. To consume those higher amounts, children should only be fed fish from the “Best Choices” list that are even lower in mercury – these fish are anchovies, Atlantic mackerel, catfish, clams, crab, crawfish, flounder, haddock, mullet, oysters, plaice, pollock, salmon, sardines, scallops, shad, shrimp, sole, squid, tilapia, trout, and whiting.
2. When can I start giving my child fish?
According to the Dietary Guidelines for Americans, you can introduce nutritious foods like fish to complement human milk or infant formula in your baby’s diet once they are about 6 months of age. Starting around that time, complementary foods are necessary to ensure adequate nutrition and exposure to flavors, textures, and different types of foods. Give your baby age-and developmentally-appropriate foods to help prevent choking (advice from CDC and USDA). Signs that your baby is ready for complementary foods include:
- Being able to control head and neck
- Sitting up alone or with support
- Bringing objects to the mouth
- Trying to grasp small objects, such as toys or food
- Swallowing food rather than pushing it back out onto the chin.
3. How should I start giving my child fish?
Fish is a common food allergy. Introduce fish and shellfish while watching for signs of an allergy for several days before feeding your child fish a second time. If there is a history of food allergy in the family or your child develops any signs of food allergy, consult with your child’s doctor or nurse. There is no evidence that delaying introduction of allergenic foods, beyond when other foods are introduced, helps to prevent food allergy.
Is It Safe For a Breastfeeding Mom to Eat Raw Fish? | Can You Eat Sushi While Breastfeeding?
FAQ
FAQ
Is it safe to eat raw fish while breastfeeding?
Is it okay to eat raw food while breastfeeding?
Any raw food can be a source of infection, and some species of fish contain a significant amount of mercury. Consumption of raw foods by nursing mothers does not pose a serious problem for breastfeeding infants, although there is the potential for the mother to suffer from food poisoning.
Can a breastfeeding mom eat ceviche?
Can I have grilled salmon while breastfeeding?
You can have cooked seafood twice per week. Each serving can be up to 6 ounces, which is the size of two decks of cards. Choose types that are lower in mercury, such as salmon, tilapia, and trout. Avoid shark, swordfish, king mackerel, and tilefish, which have high levels of mercury.