Key takeaways: Fish can be introduced around 6 months as part of a variety of first foods. Choose fish from the FDA and EPA “Best Choices” list, which are lower in mercury, such as salmon, cod, sardines, and light tuna. Cook fish thoroughly and check carefully for bones. Avoid high-mercury fish like shark, swordfish, king mackerel, and tilefish.
Fish is a nutritious food for babies, with protein, omega-3 fats, vitamin D, and iodine.
When to Start
Fish can be offered around 6 months. Experts no longer recommend delaying allergenic foods like fish to prevent allergies.
Best Choices (Lower Mercury)
From the FDA and EPA:
- Salmon.
- Cod.
- Pollock.
- Sardines.
- Tilapia.
- Catfish.
- Trout.
- Shrimp.
- Canned light tuna.
- Haddock.
From the author
From First Breath to First Birthday is my month-by-month guide to your baby’s first year, written as a NICU and postpartum nurse. My book follows feeding all the way through the first year, including when and how to start solids, month by month.
Avoid (Highest Mercury)
- Shark.
- Swordfish.
- King mackerel.
- Marlin.
- Orange roughy.
- Tilefish from the Gulf of Mexico.
- Bigeye tuna.
How Much
The FDA and EPA give serving guidance for children starting at age 1 (about 1 ounce per serving for ages 1 to 3, about 2 servings a week). For babies under 1, offer small portions as part of a varied diet.
Preparation
- Cook thoroughly to 145°F, until it flakes easily.
- Remove all bones carefully.
- Serve flaked or mashed, mixed with other foods, or as soft fish cakes.
- Avoid raw fish, like sushi, for babies.
- Choose low-sodium canned options.
Shellfish
Shellfish is also a common allergen and can be introduced like other foods, well cooked and in safe textures.
Allergy Signs
Watch for hives, vomiting, swelling, coughing, or wheezing. Call 911 for breathing trouble or swelling of the face.
The Bottom Line
Fish is a healthy food for babies. Choose low-mercury options, cook thoroughly, and remove all bones.
Want more support for your baby’s first year? My book, From First Breath to First Birthday, is available on Amazon.
Related Articles
- Eating Fish While Breastfeeding
- Foods to Avoid in the First Year (Honey, Juice, and More)
- Do You Need a Special Diet While Breastfeeding?
- Eggs for Babies
Sources
- U.S. Food and Drug Administration and U.S. Environmental Protection Agency. Advice about eating fish. https://www.fda.gov/food/consumers/advice-about-eating-fish
- Greer FR, Sicherer SH, Burks AW; Committee on Nutrition; Section on Allergy and Immunology. The effects of early nutritional interventions on the development of atopic disease in infants and children: the role of maternal dietary restriction, breastfeeding, hydrolyzed formulas, and timing of introduction of allergenic complementary foods. Pediatrics. 2019;143(4):e20190281.
- U.S. Department of Agriculture, Food Safety and Inspection Service. Safe minimum internal temperature chart. https://www.fsis.usda.gov
This article is for general education and is not a substitute for individualized medical advice. Always talk with your baby’s health care provider or your own provider about your specific situation. If you think your baby or you may have a medical emergency, call 911.
