Expert Guide: How Much Fish Is Safe to Eat Weekly?

December 4, 2025 •

4 min read

According to the U.S. Dietary Guidelines, adults should eat at least 8 ounces of seafood per week, though most Americans consume far less. Navigating the balance between getting vital omega-3 fatty acids and minimizing exposure to contaminants like mercury is key to a healthy fish-inclusive diet.

Quick Summary

Safe weekly fish consumption depends on the type of fish and individual health. Following recommendations from agencies like the FDA and EPA helps maximize the health benefits of seafood while managing the intake of potential contaminants.

Key Points

Weekly Goal: Most adults should aim for 8-12 ounces (2-3 servings) of fish per week, focusing on low-mercury varieties like salmon and canned light tuna.
Special Recommendations: Pregnant women, breastfeeding women, and young children should strictly choose from the "Best Choices" list and avoid all high-mercury fish.
Mercury Management: High-mercury fish like shark, swordfish, and king mackerel should be avoided, while species like albacore tuna should be limited to one serving per week.
Nutrient Benefits: Fish is an excellent source of omega-3 fatty acids, which support heart and brain health, along with high-quality protein, vitamin D, and essential minerals.
Cooking Matters: Opt for healthier cooking methods like baking, grilling, or steaming over frying to maximize nutritional benefits.
Variety is Key: Eating a variety of fish from the low-mercury list helps ensure a broad intake of nutrients and further minimizes risk from specific contaminants.

Understanding the Official Guidelines

Navigating the world of seafood can be confusing, with mixed messages about benefits and risks. The U.S. Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) provide clear, research-backed advice to help consumers make informed choices. Their guidance is tailored to different populations, acknowledging that mercury, a naturally occurring element that can accumulate in fish, poses the greatest risk to a developing brain.

The Standard Recommendation for Adults

For the general adult population, the FDA and EPA recommend eating 2 to 3 servings of fish per week. A standard serving size is 4 ounces (about the size and thickness of an adult's palm), making the weekly goal 8 to 12 ounces. It is important to eat a variety of fish from the "Best Choices" list to get a wide range of nutrients and minimize exposure to any single contaminant. This intake level is designed to provide sufficient omega-3 fatty acids, protein, and vitamins while keeping mercury levels low and safe.

Special Considerations for Vulnerable Groups

Advice for specific populations, particularly women who are or may become pregnant, breastfeeding women, and young children, is more cautious due to the heightened sensitivity of a developing nervous system to mercury.

Pregnant or Breastfeeding Women: Should consume 8 to 12 ounces per week from the "Best Choices" list. They should completely avoid fish from the "Choices to Avoid" list.
Children: A child's portion size should be smaller than an adult's and adjusted based on age and calorie needs. The FDA/EPA provides specific portion guidance for children based on age. Children should eat 2 servings a week, exclusively from the "Best Choices" list.

Navigating Fish Types: The Best and Worst Choices

The key to safe fish consumption lies in selecting species with low mercury levels. Here is a breakdown of fish categories based on FDA/EPA advice:

Best Choices: Eat 2 to 3 Servings a Week

These fish are lowest in mercury and are excellent sources of nutrients.

Salmon
Shrimp
Canned Light Tuna (Skipjack)
Tilapia
Catfish
Cod
Crab
Sardines
Trout
Oysters

Good Choices: Eat 1 Serving a Week

These options have slightly higher mercury content, so consumption should be limited.

Albacore (White) Tuna
Mahi Mahi
Snapper
Halibut
Bluefish

Choices to Avoid: Do Not Eat

These large, predatory fish are highest in mercury due to bioaccumulation and should be avoided, especially by vulnerable populations.

Shark
Swordfish
King Mackerel
Marlin
Orange Roughy
Bigeye Tuna
Tilefish from the Gulf of Mexico

Comparison of Fish Types: Mercury vs. Omega-3s

While high-mercury fish are often large predators, many low-mercury fish also offer substantial health benefits. This table helps illustrate the nutritional trade-offs.


Fish Type	Mercury Level	Omega-3s (EPA+DHA)	Typical Source	Best For
Salmon	Best Choice (Very Low)	High	Wild-caught or Farmed	General health, brain & heart
Tuna (Canned Light)	Best Choice (Low)	Moderate	Commercial Fisheries	Affordable omega-3 source
Tuna (Albacore)	Good Choice (Medium)	High	Commercial Fisheries	Moderated consumption
Shrimp	Best Choice (Very Low)	Moderate	Commercial Fisheries, Farmed	General health, low-mercury
Cod	Best Choice (Low)	Low	Commercial Fisheries	Low-fat, protein source
Swordfish	Avoid (High)	High	Commercial Fisheries	To be avoided due to mercury
Sardines	Best Choice (Very Low)	Very High	Commercial Fisheries	High omega-3s, low mercury

Benefits of Regular, Safe Fish Consumption

Eating fish offers numerous health benefits that can significantly impact long-term wellness. The healthy fats, lean protein, and essential micronutrients make it a cornerstone of a balanced diet.

Heart Health: The omega-3 fatty acids, EPA and DHA, help lower blood pressure, reduce inflammation, and decrease the risk of heart attack and stroke.
Brain Function: DHA is critical for proper brain development in infants and is linked to slower cognitive decline in older adults.
Essential Nutrients: Fish is a rich source of high-quality protein, vitamin D, vitamin B12, iron, and zinc.
Reduced Inflammation: Omega-3s are potent anti-inflammatory agents, which can help mitigate the symptoms of conditions like arthritis.

Practical Tips for Safe Fish Consumption

Beyond choosing the right type of fish, smart preparation and sourcing can further enhance safety and nutritional value.

Vary Your Choices: Don't rely on just one or two types of fish. Rotating through the "Best Choices" list ensures a broader spectrum of nutrients while minimizing risks from any single source.
Prioritize Cooking: For pregnant women and young children, ensure all fish and shellfish are cooked thoroughly to reduce the risk of foodborne illness.
Consider Sustainable Sourcing: Opt for sustainably sourced seafood to support environmentally responsible fishing practices and reduce overall contaminant levels.
Cook Healthfully: Steaming, baking, and grilling are healthier alternatives to frying, which adds unhealthy fats.

Conclusion: Making Informed Choices for a Healthy Diet

Eating fish is a beneficial part of a healthy diet, provided it is done with awareness and moderation. By following the FDA and EPA guidelines, prioritizing low-mercury fish, and preparing seafood healthfully, you can safely enjoy the significant nutritional advantages. The standard recommendation of 8-12 ounces per week for adults is a great goal, with special attention needed for vulnerable groups like children and pregnant women. Balancing the benefits of omega-3s with careful choices about species and sourcing is the most effective approach for long-term health and wellness.

For more detailed information, consult the FDA/EPA advice on eating fish and shellfish.

Frequently Asked Questions

Pregnant and breastfeeding women should consume 8 to 12 ounces of fish per week, choosing from the FDA/EPA's "Best Choices" list of low-mercury fish.

Large, predatory fish tend to have the highest mercury levels due to bioaccumulation. These include shark, swordfish, king mackerel, marlin, bigeye tuna, and orange roughy.

A standard serving size of fish is 4 ounces (113 grams), which is about the size and thickness of an adult's palm.

Yes, but with limits. Albacore tuna has higher mercury levels than canned light tuna, so the FDA recommends limiting consumption to one serving per week, especially for vulnerable groups.

Fish provides high-quality protein, vitamin D, and omega-3 fatty acids. These nutrients support heart health, brain function, and reduce inflammation throughout the body.

Yes. Children should eat 2 servings of fish per week from the "Best Choices" list, with portion sizes adjusted for their age and weight. This provides essential nutrients for their growth and development.

Some of the best low-mercury fish to eat include salmon, shrimp, canned light tuna, tilapia, catfish, sardines, and trout.

While cooking method doesn't change mercury levels, it is crucial for safety. Thorough cooking kills harmful bacteria and parasites, which is especially important for pregnant women and children.