How many days a week is it safe to eat seafood for optimal health?

November 29, 2025 •

3 min read

According to the FDA, most adults should aim for at least 8 ounces of seafood per week to reap its numerous health benefits. But the question of how many days a week is it safe to eat seafood depends heavily on the type you choose and your personal health profile. Navigating this can seem complex, but understanding a few key principles allows for safe and delicious consumption.

Quick Summary

Adults can safely eat seafood 2-3 times per week by choosing lower-mercury options, while vulnerable groups have stricter guidelines to minimize contaminant exposure. Balancing risks and benefits is key.

Key Points

Recommended Frequency: Aim for 2-3 servings (8-12 ounces) of seafood per week for optimal health benefits.
Prioritize Low-Mercury Options: Select fish from the FDA's 'Best Choices' list, including salmon, shrimp, and tilapia, to minimize mercury exposure.
Limit High-Mercury Fish: Restrict or avoid fish on the 'Choices to Avoid' list, such as swordfish, king mackerel, and tilefish.
Consider Vulnerable Groups: Pregnant women, breastfeeding mothers, and young children have specific, stricter guidelines regarding mercury levels and serving sizes.
Vary Your Choices: Eating a variety of different low-mercury seafood helps balance nutrient intake and further reduces long-term exposure to any single contaminant.
Cooking Matters: Steaming, grilling, and baking are healthier cooking methods than frying, which can add unhealthy fats.
Source Responsibly: Purchasing sustainably sourced seafood from reputable suppliers can help ensure better handling and quality.

Understanding the Recommended Seafood Intake

Official dietary guidelines from the FDA and Environmental Protection Agency (EPA) generally recommend that adults consume at least 8 ounces of seafood per week, which typically translates to two servings. This recommendation is a balanced approach designed to maximize the health benefits of seafood while minimizing potential risks associated with contaminants like mercury. For vulnerable populations, such as women who are pregnant or breastfeeding and young children, the guidance is slightly different. These groups are advised to consume 8 to 12 ounces of seafood per week, but exclusively from choices that are lower in mercury.

The Nutritional Benefits of Regular Seafood Consumption

Regularly including seafood in your diet is highly beneficial due to its rich nutritional profile. Seafood is an excellent source of lean, high-quality protein, which is vital for muscle repair and overall bodily function. Moreover, it is the primary dietary source of the essential omega-3 fatty acids, EPA and DHA, which are crucial for heart health, brain function, and reducing inflammation. A diet high in omega-3s is linked to a lower risk of heart disease, stroke, and cognitive decline. Seafood also provides essential vitamins and minerals, including vitamin D, B12, iodine, and selenium.

Navigating the Risks: Mercury and Other Contaminants

The primary safety concern with frequent seafood consumption is exposure to contaminants, particularly methylmercury. Methylmercury is a neurotoxin that can accumulate in fish flesh over time, with higher concentrations found in larger, longer-lived predatory fish. While trace amounts are generally not a concern for most healthy adults, excessive exposure can harm the brain and nervous system, especially in developing fetuses and young children. Other potential contaminants include polychlorinated biphenyls (PCBs) and microplastics, which can also bioaccumulate in fish and seafood. The risk is manageable by choosing a variety of seafood options and following consumption guidelines.

Safe Consumption: Frequency Based on Seafood Type

The key to safely eating seafood frequently is to choose a variety of species and prioritize those lower on the food chain, which typically have lower mercury levels. The FDA and EPA categorize seafood into three groups to help consumers make informed choices.

Best Choices (Eat 2-3 servings per week)

Salmon
Shrimp
Tilapia
Catfish
Cod
Scallops
Sardines
Oysters
Flounder
Canned light tuna (skipjack)

Good Choices (Eat 1 serving per week)

Albacore tuna (white)
Mahi-mahi
Snapper
Grouper

Choices to Avoid

King mackerel
Marlin
Orange roughy
Shark
Swordfish
Tilefish (Gulf of Mexico)
Bigeye tuna

Comparison of Seafood Choices by Mercury Level


This table provides a quick overview of how mercury levels impact safe consumption and offers guidance for including seafood in your diet.	Feature	Low-Mercury Seafood (Best Choices)	High-Mercury Seafood (Choices to Avoid)
Examples	Salmon, Shrimp, Cod, Catfish, Canned Light Tuna	Shark, Swordfish, King Mackerel, Bigeye Tuna
Trophic Level	Generally lower on the food chain	Predatory fish higher on the food chain
Safe Consumption (Adults)	2-3 servings per week	Avoid or limit significantly
Safe Consumption (Pregnant/Children)	8-12 ounces per week (Best Choices only)	Avoid completely
Key Benefit	High omega-3s, protein, low risk	Potential risks outweigh benefits for frequent consumption

How to Minimize Risks and Maximize Benefits

Beyond choosing the right fish, smart preparation and sourcing can further enhance seafood safety. When cooking, opt for methods like baking, steaming, or grilling over deep-frying, which can add unhealthy fats and potentially harmful compounds. Always ensure seafood is cooked to the proper internal temperature to minimize the risk of foodborne illness. For raw preparations, such as sushi or sashimi, susceptible groups should be extra cautious. Always purchase seafood from reputable retailers with high standards for handling and storage. If you consume recreationally caught fish, it is crucial to check for local water advisories, as some areas may have higher contamination levels. Varying your fish choices is also a key strategy, as it prevents overexposure to any single contaminant. For more detailed information on selecting and preparing seafood, consult resources like the FDA's guide on safe seafood practices.

Conclusion

For most healthy adults, consuming seafood 2-3 times per week is not only safe but highly recommended for its significant health benefits, especially when focusing on low-mercury options. While the potential for contaminants like mercury exists, understanding which types of fish pose a higher risk allows consumers to make informed choices that mitigate these concerns. By adhering to dietary guidelines, particularly for sensitive groups, and practicing smart sourcing and cooking techniques, individuals can confidently incorporate seafood into a balanced and healthy diet.

FDA Advice on Eating Fish

Frequently Asked Questions

For most healthy adults, consuming low-mercury fish daily is generally considered safe and potentially more beneficial than eating red meat daily. However, rotating your seafood choices and prioritizing low-mercury types is recommended to prevent contaminant buildup.

A typical serving size for an adult is 4 ounces (about the size of a palm). The FDA recommends 2 to 3 such servings per week.

The primary risks include exposure to mercury and other contaminants like PCBs, as well as potential issues from food poisoning or histamine buildup from improperly handled fish.

Salmon, shrimp, catfish, tilapia, and sardines are among the best low-mercury choices that can be enjoyed multiple times a week.

High-mercury fish to avoid or limit include swordfish, shark, king mackerel, and tilefish from the Gulf of Mexico.

Yes, pregnant women, breastfeeding mothers, and young children should strictly follow FDA recommendations, which typically advise 8-12 ounces per week of only 'Best Choices' (low-mercury) fish.

No, cooking or freezing seafood does not remove mercury from the fish's flesh. The best way to reduce exposure is by choosing low-mercury varieties and managing intake of higher-mercury species.

Plant-based sources like flaxseed and walnuts contain ALA omega-3s, but they are not as efficiently converted by the body into the beneficial EPA and DHA found directly in fish and shellfish.

You can check with your local or state health department or environment protection agency for advisories regarding fish caught in your local lakes and rivers.