Can You Eat Herring When Breastfeeding?
Written by Jordan Morley · Reviewed against NHS: food and drinks to avoid when breastfeeding · Last updated 28 October 2026
Yes, within the limit. Herring is an oily fish, and the NHS says not to eat more than 2 portions of oily fish a week while breastfeeding.
What the guidance says
Oily fish gives omega-3 fats, vitamin D and protein, so it's worth eating. The cap exists because oily fish can contain low levels of pollutants that build up in the body. All oily fish count towards the same 2 portions a week, including mackerel, sardines, trout and salmon, so add them up across the week. Tuna is the odd one out: the NHS fish page says fresh and canned tuna are not oily fish, but its breastfeeding page lists fresh tuna as an example of oily fish. See our tuna page.
You can also check the calorie content of herring alongside its safety information.
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More for the feeding months
Herring: the other answers on this site
| Question | Short answer (links to the full page) |
|---|---|
| In pregnancy | Safe — max 2 portions a week |
Common questions
Is herring safe while breastfeeding?
Yes, within the limit. Herring is an oily fish, and the NHS says not to eat more than 2 portions of oily fish a week while breastfeeding.
Does herring count towards the 2 portions?
Yes. All oily fish share one allowance of 2 portions a week, fresh or cooked.
Is tinned fish counted?
Tinned salmon, sardines and mackerel are still oily fish. The NHS fish page says canned tuna is not oily fish, and the NHS breastfeeding page names only fresh tuna as oily, so tinned tuna is outside the cap on both pages.
Was this different during pregnancy?
In pregnancy our verdict was “safe — max 2 portions a week” (see our pregnancy guide for the reasons).
What should I avoid while breastfeeding?
The NHS list is short. Caffeine: try not to have more than 300mg a day (a mug of filter coffee is about 140mg, instant 100mg, tea 75mg). Alcohol: it is safer not to drink, but 1 or 2 units once or twice a week should be fine. Oily fish: no more than 2 portions a week. Shark, swordfish and marlin: no more than 1 portion a week. Peanuts are fine unless you're allergic. Most other foods that were off the menu in pregnancy, such as soft cheese, pâté, cured meat and runny eggs, are not restricted.
Related answers
Primary source: NHS: food and drinks to avoid when breastfeeding.
General information only, not medical advice: see the medical disclaimer. Feeling unwell after eating something? Contact NHS 111 or your GP.