FDA Recommendations for Fish Consumption Explained

October 16, 2025 •

4 min read

According to the FDA, eating fish is an important part of a healthy diet, providing key nutrients like omega-3s, but it is important to choose wisely to limit mercury exposure. This advice, developed in partnership with the EPA, outlines what are the FDA recommendations for fish consumption for all ages and life stages, emphasizing the benefits while addressing potential risks.

Quick Summary

The FDA and EPA advise consumers on how to make healthy choices when eating fish by categorizing seafood based on mercury levels. They recommend amounts for different populations, including pregnant women and children, to maximize nutritional benefits while minimizing health risks from contaminants like methylmercury.

Key Points

Categorized Choices: The FDA classifies fish into 'Best Choices', 'Good Choices', and 'Choices to Avoid' based on mercury levels.
Weekly Serving Goals: Adults should aim for at least 8 ounces of fish per week, with pregnant and breastfeeding women targeting 8 to 12 ounces of lower-mercury options.
Focus on Low-Mercury Fish: Prioritize fish from the 'Best Choices' category, such as salmon, canned light tuna, and catfish, to reduce mercury risk.
Avoid High-Mercury Species: Fish like shark, swordfish, and king mackerel contain the highest mercury levels and should be avoided entirely.
Special Recommendations for Children: Children should eat smaller, age-appropriate portions of fish, primarily from the 'Best Choices' list.
Raw Fish Warning: Pregnant women and children should avoid raw fish due to increased risk of foodborne illness.
Check Local Advisories for Wild-Caught Fish: Consult local advisories for fish caught by friends and family, as contaminant levels can vary by location.

Understanding the FDA's Fish Consumption Advice

The Food and Drug Administration (FDA), in partnership with the Environmental Protection Agency (EPA), provides comprehensive advice on eating fish to help people make healthy choices. This guidance is particularly critical for vulnerable groups, such as pregnant women, breastfeeding mothers, and young children, whose developing nervous systems are more susceptible to the effects of methylmercury. For all adults, the benefits of eating fish—rich in protein, vitamins, minerals, and healthy fats—can far outweigh the risks when the right choices are made.

The core of the FDA's advice is a three-tiered system that categorizes over 60 types of fish and shellfish based on their mercury content: "Best Choices," "Good Choices," and "Choices to Avoid". By following these categories, consumers can ensure they receive the nutritional advantages of seafood while minimizing mercury intake. The advice supports the broader Dietary Guidelines for Americans, which recommends adults consume at least 8 ounces of seafood per week, based on a 2,000-calorie diet.

Best Choices: Eat 2-3 servings a week

These fish are the lowest in mercury and can be enjoyed multiple times per week. Eating a variety of fish from this category is encouraged to maximize the range of nutrients consumed. A single serving is typically considered 4 ounces for adults.

Anchovy: A small, oily fish packed with omega-3s.
Catfish: A popular, low-mercury fish.
Clams: Low in mercury and versatile.
Cod: A flaky, lean white fish.
Haddock: Similar to cod, with a mild flavor.
Salmon: An excellent source of protein and heart-healthy fats.
Sardines: Oily, flavorful, and rich in calcium when canned.
Shrimp: A common shellfish with very low mercury levels.
Tilapia: A popular farm-raised fish.
Canned Light Tuna: Typically skipjack, it's a budget-friendly option.

Good Choices: Eat 1 serving a week

This category includes fish with moderate mercury levels. Consumption is limited to one serving per week, with no other fish that week.

Albacore (White) Tuna: This type of tuna contains higher mercury than canned light tuna.
Bluefish: A larger fish with a higher mercury concentration.
Halibut: A delicious, firm-fleshed fish.
Mahi Mahi: Also known as dolphinfish, it has a moderate mercury content.
Snapper: Some varieties can be found in this category.
Spanish Mackerel: A species with higher mercury levels than Atlantic mackerel.

Choices to Avoid

These fish contain the highest mercury levels and should be avoided by all, especially those pregnant, breastfeeding, or young children.

King Mackerel: A large, predatory fish known for high mercury.
Marlin: Another large predator with elevated mercury.
Orange Roughy: A long-lived deep-sea fish with high mercury levels.
Shark: A large, high-mercury predator.
Swordfish: Similar to shark, a large predator with high mercury content.
Bigeye Tuna: This species of tuna should be avoided due to its high mercury.
Tilefish (Gulf of Mexico): This specific variety has significantly higher mercury levels.

Special Considerations for Vulnerable Groups

For pregnant or breastfeeding individuals, the FDA recommends consuming between 8 and 12 ounces of a variety of fish per week, choosing from the "Best Choices" list to ensure intake of essential nutrients like omega-3s, iron, and choline for fetal brain and spinal cord development. The advice also specifies smaller portion sizes for children based on age to maintain safety. Furthermore, pregnant women and children should avoid raw or undercooked fish to prevent foodborne illness, as their immune systems are more vulnerable.

Comparison of Fish Choices by Mercury Level


Fish Category	Weekly Serving Recommendation	Example Species	Mercury Level Consideration	Nutritional Benefits
Best Choices	2-3 servings (8-12 oz total for adults)	Salmon, Catfish, Canned Light Tuna, Cod, Sardines	Lowest mercury levels	High in Omega-3s, Protein, Vitamin D, and minerals like Selenium and Iodine
Good Choices	1 serving (4 oz total)	Albacore Tuna, Halibut, Mahi Mahi, Snapper	Moderate mercury levels; consume only one portion weekly	Good source of protein and some omega-3s; variety is key
Choices to Avoid	0 servings	King Mackerel, Shark, Swordfish, Bigeye Tuna, Tilefish (Gulf of Mexico)	Highest mercury levels; should be avoided by all	Risks from high mercury outweigh potential nutritional benefits

Conclusion

The FDA's fish consumption guidelines provide a clear and evidence-based approach to enjoying the health benefits of seafood while managing the risks of mercury exposure. By following the structured recommendations, particularly the categorized list of fish, consumers can make informed decisions that support their heart health, brain function, and overall well-being. For those in vulnerable life stages, like pregnancy or early childhood, the guidance is even more critical to ensure safe and healthy development. Regular consumption of low-mercury fish from the "Best Choices" list is a key takeaway for all striving for a nutritious diet.

Additional Considerations for Consumers

Beyond commercial fish, the FDA and EPA also provide advice for fish caught recreationally by family and friends. Local advisories should always be checked, as mercury and other contaminants can vary by specific water bodies. If no advisory exists, consumption of recreationally caught fish should be limited to one serving per week, with no other fish consumed that week. For everyone, eating a variety of fish remains the best strategy for balancing nutritional intake and minimizing risk.

Visit the FDA's Official 'Advice About Eating Fish' Page

Frequently Asked Questions

The primary risk highlighted by the FDA is exposure to methylmercury, a contaminant found in almost all fish in varying amounts. The risk is particularly concerning for developing fetuses and young children.

The FDA recommends that pregnant or breastfeeding women consume 2 to 3 servings per week, totaling 8 to 12 ounces, of fish from the 'Best Choices' category.

For adults, a typical serving size is 4 ounces of fish, measured before cooking.

The FDA recommends children eat 2 servings of fish per week from the 'Best Choices' list, with portion sizes adjusted for their age and weight. For instance, a 1- to 3-year-old would have about a 1-ounce serving, while an 11-year-old would have a 4-ounce serving.

Canned light tuna (typically skipjack) is a 'Best Choice' and lower in mercury, whereas canned white (albacore) tuna is a 'Good Choice' with higher mercury levels, and its consumption is more restricted.

No, mercury is present throughout the fish's tissue, so cleaning or cooking the fish does not reduce its mercury levels.

The FDA advises pregnant women and children to avoid raw or undercooked fish to protect against foodborne illnesses, as their immune systems can be more susceptible.

If you accidentally eat a fish from the 'Choices to Avoid' list, you should choose fish with lower mercury levels in the following weeks to balance your intake. It is not a cause for immediate alarm.