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Can I eat sushi while breastfeeding?

US breastfeeding food safety guidance. Educational only.

What Guidelines Say

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FDA guidelines state sushi is safe during breastfeeding, provided high-mercury fish are avoided to protect infant development.

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According to the FDA and ACOG, sushi is generally safe for consumption while breastfeeding. Unlike pregnancy, the primary concern shifts from foodborne pathogens to mercury levels. While raw fish carries a risk of Listeria or Salmonella for the mother, these bacteria do not pass through breast milk to the infant. However, methylmercury does transfer into breast milk and can impact an infant's developing nervous system. Guidelines recommend that breastfeeding individuals consume 8 to 12 ounces (2 to 3 servings) of low-mercury seafood per week. High-mercury species such as Bigeye tuna, King mackerel, and Swordfish are restricted. Choosing 'Best Choice' seafood options like salmon, shrimp, and crab ensures the infant receives beneficial DHA and EPA omega-3 fatty acids with minimal mercury exposure. Proper hygiene and sourcing from reputable vendors remain standard safety practices.

Avoid

Raw Fish Sushi

Caution

Choose sushi made with cooked seafood or vegetables.

Safe Options

Cooked Sushi Rolls

Expert Pick

Vegetable Sushi Rolls

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Updated: Jan 2026 Sources: Eating Out & Bringing In +3

Safer Choices

Cooked Sushi Rolls

  • Shrimp tempura
  • Eel rolls

Vegetable Sushi Rolls

  • Cucumber rolls
  • Avocado rolls

Imitation Crab Rolls

  • California rolls

Avocado or Cucumber Rolls

  • Vegetarian options

Low-mercury cooked rolls

  • California rolls made with imitation crab (surimi) provide a low-mercury protein source.
  • Shrimp tempura or cooked shrimp rolls are classified as 'Best Choices' by the FDA.
  • Cooked eel (Unagi) is generally safe when consumed within the 8-12 ounce weekly limit.

Salmon sushi (Raw or Cooked)

  • Salmon is a 'Best Choice' fish high in DHA, which supports infant brain development.
  • Commercial freezing of raw salmon for sushi kills parasites according to FDA standards.

Vegetarian sushi options

  • Avocado, cucumber, and sweet potato rolls eliminate risks of both mercury and foodborne illness.
  • Tofu-based rolls provide protein without the risks associated with raw seafood.

Risks & Limits

Raw Fish Sushi

  • Tuna sashimi
  • Salmon sashimi

High-Mercury Fish

  • King mackerel
  • Shark
  • Swordfish
  • Bigeye tuna

Unpasteurized Additives

  • Certain sauces
  • Dressings

High-mercury fish species

  • Bigeye tuna, Swordfish, King mackerel, and Tilefish are avoided due to high methylmercury levels.
  • Marlin and Orange roughy are classified as 'Choices to Avoid' by the FDA for lactating women.

Excessive consumption of 'Good Choices'

  • Yellowfin tuna and Albacore (white) tuna are limited to one 4-ounce serving per week.
  • Total seafood intake is capped at 12 ounces weekly to maintain safe mercury thresholds.

Key Points from Health Guidelines

Based on FDA published guidance

  • 1
    Choose sushi made with cooked seafood or vegetables.
  • 2
    Ensure all cooked fish reaches an internal temperature of 145°F (63°C).
  • 3
    Limit fish consumption to 8-12 ounces per week, focusing on low-mercury options.
  • 4
    Avoid raw fish and high-mercury species.
  • 5
    Verify that all dairy-based sushi ingredients are pasteurized.
  • 6
    Ensure proper storage and handling of sushi to prevent bacterial growth.
  • 7
    Consult with a healthcare provider for personalized dietary advice.

Common Questions

Is it safe to eat raw sushi while breastfeeding?
Consuming raw sushi while breastfeeding carries potential risks due to possible exposure to harmful bacteria and parasites. The FDA advises that raw fish is more likely to contain parasites or bacteria than cooked fish. While the risk of transmitting these pathogens through breast milk is low, it's not entirely absent. Therefore, it's advisable to exercise caution and opt for cooked sushi varieties.
How much sushi can I safely consume while breastfeeding?
The FDA recommends that breastfeeding women consume 8 to 12 ounces per week of a variety of fish lower in mercury. This includes cooked sushi made with low-mercury fish. It's important to monitor portion sizes and ensure a balanced diet.
What are the main risks of eating raw sushi during breastfeeding?
The primary risks include exposure to harmful bacteria and parasites that can cause foodborne illnesses. While the likelihood of these pathogens affecting breast milk is low, the potential for contamination exists. Additionally, certain fish used in sushi may contain high levels of mercury, which can be harmful to infants.
What are safer alternatives to raw sushi while breastfeeding?
Safer alternatives include sushi rolls made with cooked seafood, such as shrimp tempura or eel, and vegetarian options like avocado or cucumber rolls. These choices eliminate the risks associated with raw fish.
How should sushi be prepared to ensure safety during breastfeeding?
Ensure that all seafood used in sushi is cooked to an internal temperature of 145°F (63°C) to kill harmful organisms. Avoid unpasteurized ingredients and ensure proper storage and handling to prevent bacterial growth. When dining out, choose reputable establishments that adhere to food safety standards.

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