How many fish can I eat per week?

October 16, 2025 •

3 min read

According to the Dietary Guidelines for Americans, most adults should consume at least 8 ounces of seafood per week, though specific types and amounts can vary. The question of 'how many fish can I eat per week?' depends on several factors, including the type of fish and individual health considerations.

Quick Summary

This guide covers the recommended weekly intake of fish, explaining why different types of fish have varying limits due to nutrient profiles and mercury content. It provides a breakdown of 'Best' and 'Good' choices and outlines special considerations for pregnant women and young children.

Key Points

Two Portions Weekly: Most adults should aim for at least two 140g portions of fish per week, with one being oily fish.
Moderate Mercury Intake: Vary your fish choices to include low-mercury options like salmon and sardines frequently, while limiting those with moderate levels such as albacore tuna.
Avoid High-Mercury Fish: Pregnant women, children, and those breastfeeding should completely avoid species like shark, swordfish, and king mackerel due to high mercury content.
Omega-3 Benefits: Fatty fish provides essential omega-3 fatty acids, which are crucial for heart and brain health and cannot be produced by the body.
Choose Healthy Cooking Methods: To maximize health benefits, prefer baking, grilling, or steaming over frying, which can add unhealthy fats.
Check Local Advisories: If consuming fish from local waters, always check for specific regional advisories regarding contaminants.
Incorporate Variety: Eating a variety of low-mercury fish species ensures a wider range of essential nutrients and minerals.

Understanding Weekly Fish Recommendations

For most adults, the consensus from health organizations like the American Heart Association and the NHS is to eat at least two portions of fish per week. A portion is typically considered around 140 grams (or about 4.9 ounces) when cooked. This guideline is meant to ensure a sufficient intake of beneficial nutrients, particularly omega-3 fatty acids.

Omega-3s, specifically EPA and DHA, are crucial for heart and brain health, and the human body cannot produce them on its own. The World Health Organization recommends eating 1-2 servings of oily fish per week to obtain these essential fatty acids.

Why the Variety of Recommendations?

The amount of fish that is safe to eat each week varies depending on the species. The primary concern is the presence of methylmercury, a neurotoxin that can be harmful in high doses. Larger, predatory fish higher up the food chain tend to have the highest levels of mercury due to bioaccumulation, while smaller fish generally contain much less. Health advisories are particularly important for sensitive groups, such as pregnant women and young children.

Choosing the Right Fish: A Mercury-Level Guide

Making informed choices about the type of fish you eat is crucial for balancing health benefits with potential risks. The FDA and EPA provide clear guidelines by categorizing fish based on their mercury content.

Best Choices: These can be eaten 2 to 3 times per week, with examples including salmon, sardines, haddock, cod, and tilapia.
Good Choices: These should be limited to one serving per week due to moderate mercury levels. This category includes halibut, mahi-mahi, and fresh or frozen tuna (albacore and yellowfin).
Choices to Avoid: These species contain the highest mercury levels and should be avoided entirely by pregnant or breastfeeding women and young children. Examples are king mackerel, shark, swordfish, marlin, and bigeye tuna.

Comparison of Common Fish Types


Feature	Salmon (Oily Fish)	Cod (White Fish)	Shark (High-Mercury Fish)
Omega-3 Content	Very High	Lower	Varies, but risk outweighs benefits
Mercury Content	Very Low	Low	Very High (Avoid)
Fat Content	Higher (Healthy Fats)	Very Low	Varies
Protein Content	High	High	High
Vitamins/Minerals	Vitamin D, B vitamins	B vitamins, Phosphorus	Varies
Typical Recommendation	1-2 portions/week	As many portions as desired	Avoid completely

Special Considerations for Vulnerable Groups

Pregnant and breastfeeding women and young children have specific guidelines due to the risk mercury poses to brain and nervous system development.

Pregnant and Breastfeeding Women: Should aim for 8–12 ounces of low-mercury seafood per week. This equates to 2–3 portions of 'Best Choices' fish. They should completely avoid 'Choices to Avoid' high-mercury species. Consumption of canned albacore tuna should be limited to no more than once per week due to its higher mercury level compared to light tuna.
Children: Young children should also stick to fish from the 'Best Choices' list. The recommended serving size is smaller and is based on their age and calorie needs. Children under 16 should never eat shark, swordfish, or marlin.

The Benefits of Varying Your Fish Intake

Beyond just mercury, eating a variety of different types of fish helps ensure you receive a wider range of nutrients. Different species offer different nutritional profiles and essential minerals. Sourcing sustainable seafood is also important for environmental reasons. Websites like the Monterey Bay Aquarium's Seafood Watch can help consumers make eco-friendly and healthy choices.

How to Prepare Fish Safely

Another important aspect of eating fish safely is preparation. The FDA recommends cooking fish to an internal temperature of 145°F to minimize the risk of foodborne illnesses. Healthy cooking methods like baking, grilling, poaching, or steaming are preferable to frying, which adds unhealthy fats. For recreational fishing, it's crucial to check local fish advisories, as some local water bodies may have higher levels of contaminants.

Conclusion

For most healthy adults, consuming at least two portions of fish per week is a healthy and beneficial goal, with at least one portion being oily fish to maximize omega-3 intake. The key to safe fish consumption is moderation and variety. By opting for a mix of low-mercury species and limiting or avoiding high-mercury ones, you can reap the numerous health benefits without unnecessary risk. Vulnerable populations, such as pregnant women and children, should be more vigilant in their fish choices and quantities. Always stay informed about mercury levels and choose sustainable sources where possible. For further guidance, refer to the FDA's recommendations on eating fish.

Frequently Asked Questions

A standard portion of fish is typically around 140 grams (or about 4.9 ounces) when cooked.

Oily fish are high in omega-3 fatty acids and include salmon, sardines, Atlantic mackerel, and trout.

Mercury, particularly methylmercury, is a neurotoxin that can accumulate in larger, predatory fish and pose a risk to the nervous system, especially for pregnant women and children.

Yes, pregnant and breastfeeding women can and should eat fish. However, they should stick to 8–12 ounces per week of low-mercury varieties and avoid high-mercury species entirely.

Canned light tuna (like skipjack) generally has lower mercury levels and is a better choice for more frequent consumption than canned albacore or fresh/frozen tuna.

Yes, children should eat fish, but their portion sizes are smaller and they should only consume varieties from the 'Best Choices' low-mercury list.

You can reduce mercury exposure by eating smaller, younger fish, limiting consumption of higher-mercury species, and eating a wide variety of seafood.