Sushi While Breastfeeding: Safety, Risks, and Benefits

Many new mothers wonder if it’s safe to eat sushi while breastfeeding. While sushi is a nutritious dish, some types contain raw fish, which may pose risks due to mercury levels and potential bacteria.

Is Sushi Safe While Breastfeeding?

Sushi is safe during breastfeeding as long as it doesn’t contain high-mercury fish. Large fish like bigeye tuna, swordfish, and shark can be harmful to a baby’s brain and nervous system.

According to the Dietary Guidelines for Americans, breastfeeding mothers can safely consume 8 ounces of seafood per week, including fish and shellfish.

Benefits of Eating Sushi While Breastfeeding

• Rich in Nutrients – Sushi ingredients like rice, seaweed (nori), and vegetables provide essential vitamins and minerals.
• Source of Iodine – Seaweed in sushi supports thyroid function, which is important for milk production.
• Lean Protein – Fish used in sushi can be a good source of protein and omega-3 fatty acids, which benefit the baby’s brain development.

Risks of Eating Sushi While Breastfeeding

• Bacterial Contamination – Raw fish may carry bacteria, which can lead to infections.
• Mercury Exposure – Some fish contain high levels of mercury, which can pass to the baby through breast milk.
• Industrial Pollutants – Fish from contaminated waters may contain harmful chemicals.

Fish to Avoid While Breastfeeding

Avoid sushi made from these high-mercury fish:

• Tuna (bigeye, yellowfin, albacore)
• Swordfish
• Mackerel
• Sea bass
• Marlin

Safe Sushi Alternatives

If you crave sushi while breastfeeding, consider these options:

• Vegan sushi – Made with avocado, cucumber, carrots, and tofu.
• Cooked fish sushi – Opt for sushi with salmon, cod, sardines, tilapia, or catfish, which are lower in mercury.

Best and Worst Fish for Breastfeeding

Best choices (low mercury):
✔️ Wild salmon
✔️ Sardines
✔️ Lake trout
✔️ Canned light tuna

Worst choices (high mercury):
❌ Swordfish
❌ Mackerel
❌ Bigeye tuna

Frequently Asked Questions

1. Can sushi affect my breast milk supply?
   No, sushi does not directly impact breast milk production.
2. Is grocery store sushi safe?
   It’s best to avoid pre-packaged sushi since storage times can be unclear.
3. Can I eat sushi with cream cheese?
   Yes, as long as the cream cheese is pasteurized.
4. Can I eat sushi with cooked shrimp?
   Yes, fully cooked shrimp is safe.
5. Can I eat sushi with octopus?
   Yes, as long as the octopus is thoroughly cooked.

Final Thoughts

Sushi can be a nutritious addition to a breastfeeding diet when consumed safely. Choose low-mercury, cooked fish or vegetarian options to reduce risks. Avoid raw fish from unknown sources, and consult your doctor if unsure.