Finding the Right Balance: How much salmon can you safely eat per week?

October 25, 2025 •

4 min read

The U.S. Food and Drug Administration (FDA) recommends that most adults eat at least two servings of fish per week, but a common query is: how much salmon can you safely eat per week? The answer involves balancing this nutrient-dense food's significant health benefits against potential environmental contaminants.

Quick Summary

For optimal health, most adults can safely consume 8 to 12 ounces of salmon weekly, balancing its omega-3 fatty acids and other nutrients with potential contaminants. This intake is considered ideal by the FDA and EPA, though consumption limits vary for children and pregnant individuals.

Key Points

Weekly Limit: For most adults, 8 to 12 ounces of low-mercury fish like salmon per week is the recommended safe intake.
Know Your Serving Size: A typical serving is 3 to 4 ounces, which means two to three servings weekly is ideal.
Monitor High-Risk Groups: Pregnant women, breastfeeding mothers, and young children should adhere to specific, lower consumption guidelines due to mercury sensitivity.
Wild vs. Farmed Differences: While both are nutritious, wild-caught salmon often has lower contaminant levels, especially from clean waters like Alaska.
Practice Dietary Variety: Incorporating other protein sources and low-mercury fish helps ensure a wide range of nutrients and reduces long-term contaminant exposure.
Watch for Processed Salmon: Smoked or canned salmon can be high in sodium; check the nutrition label if monitoring salt intake.

The Health Benefits and Potential Risks of Salmon

Salmon is a nutritional powerhouse, widely praised for its high content of omega-3 fatty acids, protein, and essential vitamins and minerals. These nutrients offer numerous health advantages, including improved brain function, reduced inflammation, and a lower risk of cardiovascular disease. For many people, incorporating salmon into a balanced diet is a beneficial choice. However, like any food, moderation is key due to potential risks, primarily from environmental contaminants.

Benefits of Regular Salmon Consumption

Rich in Omega-3 Fatty Acids: Salmon is one of the best dietary sources of EPA and DHA, essential for heart and brain health.
High-Quality Protein: Crucial for muscle maintenance, tissue repair, and feeling full after meals.
Loaded with Vitamins and Minerals: A single serving provides significant amounts of vitamin D, selenium, B12, and potassium.
Supports Brain Health: Regular intake of omega-3s is linked to a lower risk of dementia and improved memory.
Anti-inflammatory Effects: The anti-inflammatory properties can help manage chronic diseases.

Potential Risks and Contaminants

Mercury: While salmon is considered a low-mercury fish, some level of the heavy metal is present. It can build up in the body over time, and excessive intake could lead to neurological problems, though this is rare with sensible consumption of low-mercury fish.
Other Environmental Pollutants: Contaminants like polychlorinated biphenyls (PCBs) and dioxins can be found in both farmed and wild salmon. Sourcing matters, as some farming practices can increase exposure risks.
High Sodium: Smoked or processed canned salmon can be high in sodium, a concern for people with high blood pressure.
Antibiotic Exposure: Some farmed fish are given antibiotics, which contributes to antibiotic resistance and raises environmental concerns.

Official Recommendations for Weekly Salmon Intake

For the general population, balancing the nutritional benefits of salmon with the minimal risks is straightforward. The FDA and EPA provide clear guidelines for safe consumption. For most adults, enjoying 8 to 12 ounces of salmon per week is considered ideal. A typical serving size is 3 to 4 ounces, meaning two to three servings per week is the optimal amount for the average person. This provides a steady supply of omega-3s and other nutrients without excessive exposure to contaminants.

Special Considerations

Certain groups should adhere to specific consumption levels to ensure safety:

Pregnant and Breastfeeding Women: The FDA advises these individuals to consume 8 to 12 ounces of low-mercury fish, including salmon, per week. Avoiding raw fish is also recommended.
Children: The recommended intake depends on age and weight. The FDA suggests two servings per week, ranging from 1 to 4 ounces per serving, depending on age.

A Comparison of Wild-Caught and Farmed Salmon

The choice between wild and farmed salmon often comes down to budget and nutritional preferences. While both offer significant health benefits, their environments and diets result in some differences.


Feature	Wild-Caught Salmon	Farmed Salmon
Mercury Content	Generally very low, similar to farmed.	Also very low; safe for most.
Contaminants	Lower levels of PCBs and dioxins are often found in wild Alaskan salmon.	Levels have decreased but can be higher due to diet; sourcing is crucial.
Omega-3s	Excellent source, with a naturally balanced ratio of omega-3 to omega-6.	High in omega-3s, but content can vary based on feed.
Nutrients	May have higher concentrations of certain vitamins and minerals.	Also rich in nutrients, with potentially higher overall fat content.
Cost	Typically more expensive due to natural harvesting methods.	More affordable and widely available.

Tips for Choosing and Preparing Salmon Safely

To maximize the health benefits and minimize risks, consider these tips when selecting and cooking salmon:

Prioritize Wild Alaskan Salmon: For the lowest contaminant levels and best nutritional profile, wild Alaskan varieties (like sockeye or coho) are often the cleanest option.
Select Quality Farmed Salmon: If buying farmed, research the source. Look for salmon from reputable farms with stringent regulations on feed and antibiotic use to minimize risks.
Inspect for Freshness: Fresh salmon should have firm, glossy flesh and a mild, clean smell. Avoid fish with a strong, fishy odor or discoloration. Frozen salmon can be a great option, as it is often flash-frozen soon after harvest.
Opt for Healthy Cooking Methods: Baking, grilling, steaming, or poaching salmon are the healthiest ways to prepare it, avoiding excess oils and sodium.
Diversify Your Diet: Incorporating other healthy, low-mercury seafood like shrimp, sardines, or tilapia can help you enjoy variety and broaden your nutrient intake.

Conclusion: Moderation is Key

For most people, salmon is a nutritious and beneficial part of a balanced diet. By adhering to the recommended intake of 8 to 12 ounces per week, you can safely enjoy its rich omega-3s, protein, and other vitamins while mitigating risks from potential contaminants. Choosing high-quality wild-caught salmon and varying your protein sources further enhances safety and nutritional diversity. For specific dietary needs or health concerns, consulting a healthcare provider is always the best approach. The numerous health benefits of incorporating salmon into your meals, in a mindful and moderated way, make it an excellent choice for a healthy lifestyle. Learn more about the health benefits of salmon at Healthline.com.

Frequently Asked Questions

A single serving of salmon is generally considered to be 3 to 4 ounces, about the size of a deck of cards.

Both wild-caught and farmed salmon are highly nutritious. However, wild-caught salmon typically has lower levels of contaminants like PCBs, especially Alaskan varieties. High-quality farmed salmon is still a great option, though it's important to be mindful of its source.

While salmon offers many benefits, potential risks include low levels of mercury and other environmental toxins. However, because salmon is a lower-mercury fish, these risks are minimized when consumed in the recommended quantities.

For most healthy people, eating salmon every day is not known to be harmful, but it's best to consume a variety of fish and other protein sources. Consistently eating large quantities daily could lead to excessive calorie intake or mercury buildup over time.

Pregnant and breastfeeding women can safely eat 8 to 12 ounces of low-mercury fish like salmon each week. It is also recommended that they avoid eating raw salmon.

Salmon is an excellent source of omega-3 fatty acids (EPA and DHA), high-quality protein, vitamin B12, vitamin D, potassium, and selenium.

Look for salmon that has bright, firm, and shiny flesh with a mild scent. The eyes of a whole fish should be clear and plump. Freshness is key for both wild-caught and farmed varieties.