How Many Grams of Fish Should I Eat Per Day? A Guide to Daily Consumption

December 13, 2025 •

4 min read

The American Heart Association recommends that most adults eat two servings of fish per week. This translates to roughly 40 grams of fish daily, but understanding how many grams of fish should be eaten each day depends on weekly totals and the specific type of fish for optimal benefits and safety.

Quick Summary

National guidelines suggest two weekly fish servings, totaling approximately 280-340 grams, for heart and brain health. This averages 40-50 grams daily, but varies with fish type due to mercury. Prioritize low-mercury varieties and adhere to limits, especially for pregnant women and children.

Key Points

Weekly Focus: Most guidelines recommend two servings of fish per week, not daily intake.
Daily Average: A weekly intake of two 140g portions averages to about 40 grams of fish per day.
Variety is Key: Varying your fish intake, including both oily and white fish, is important for different nutrients and to minimize contaminant exposure.
Mind Mercury Levels: Choose fish from the FDA's 'Best Choices' list (e.g., salmon, sardines) more frequently and limit or avoid high-mercury species (e.g., swordfish, king mackerel).
Special Populations: Pregnant women, breastfeeding mothers, and young children have stricter guidelines and should prioritize low-mercury options.
Healthy Preparation: Grilling, baking, or steaming fish is healthier than frying, which can add excess fat.
Sourcing Matters: Consider sustainable fish choices to support ocean health.

Understanding the Weekly Recommendation

Health authorities, including the NHS in the UK and the American Heart Association (AHA) in the US, generally recommend eating fish on a weekly basis, not daily. The standard advice for most healthy adults is to consume at least two portions of fish per week, with one portion being an oily fish.

Calculating Your Average Daily Intake

Translating the weekly recommendation into a daily figure provides a helpful, though not strict, guideline. A standard portion of fish is approximately 140 grams (or about 4-5 ounces cooked).

Total weekly intake: 2 portions x 140g = 280g
Average daily intake: 280g / 7 days = 40g/day

For those following U.S. Dietary Guidelines recommending 8 to 12 ounces per week (approx. 224g-340g), the average daily intake is between 32 and 49 grams. These are averages, not a mandate to eat fish every single day. The focus is on consistency over the week while prioritizing fish lower in mercury.

The Crucial Role of Fish Type: Oily vs. White

The type of fish consumed is just as important as the quantity, primarily because of its omega-3 fatty acid content and potential for mercury accumulation. Oily fish are rich in the beneficial long-chain omega-3 fatty acids EPA and DHA, vital for heart and brain health. White fish, while still a lean protein source, contains lower levels of these key nutrients.

Benefits of Including Fish in Your Diet

Cardiovascular Health: The omega-3s in fatty fish help lower blood pressure and triglycerides, reducing the risk of heart disease and stroke.
Brain Function: DHA is a key component of brain tissue, supporting cognitive function and development, particularly important during pregnancy and early childhood.
Essential Nutrients: Fish is a great source of high-quality protein, iodine, selenium, vitamin D, and B vitamins.
Reduces Inflammation: Omega-3 fatty acids possess anti-inflammatory properties that can benefit conditions like rheumatoid arthritis.

Risks and Considerations

While the benefits are significant, it's important to be mindful of potential risks, mainly mercury contamination. Larger, predatory fish higher up the food chain accumulate more mercury. Mercury exposure can harm the nervous system, especially in vulnerable populations like pregnant women and young children.

Mercury Levels in Common Fish Types


Fish Category	Examples	Weekly Recommendation	High-Risk Groups*	Key Consideration
Best Choices	Salmon, Sardines, Canned Light Tuna, Catfish, Pollock, Shrimp, Oysters, Tilapia	2-3 servings (8-12oz total)	Most can be eaten frequently	Low mercury content.
Good Choices	Canned Albacore Tuna, Mahi Mahi, Snapper, Halibut	1 serving (4oz)	Limit to 1 serving/week.	Higher mercury than Best Choices.
Choices to Avoid	Swordfish, Shark, King Mackerel, Bigeye Tuna, Orange Roughy	Avoid	Should not be consumed.	Highest mercury levels.

*High-risk groups include women who are pregnant, breastfeeding, or trying to conceive, and young children.

Cooking Methods and Sustainability

To maximize the health benefits and minimize added fats, opt for healthy cooking methods like grilling, baking, or steaming over deep-frying. Additionally, choose fish from sustainable sources to support ocean health and reduce your environmental impact. Look for labels from organizations like the Marine Stewardship Council (MSC) or Aquaculture Stewardship Council (ASC).

Specific Recommendations for Different Groups

Pregnant or Breastfeeding Women: The FDA and EPA advise 8 to 12 ounces (224-340g) per week of a variety of low-mercury fish from the 'Best Choices' list, and limiting 'Good Choices'. Avoid fish on the 'Choices to Avoid' list completely.
Children: The FDA recommends 2 servings per week from the 'Best Choices' list, with portion sizes adjusted for age and weight. For example, a 1-3 year old needs about 1 ounce per serving. Children should also avoid high-mercury species.
General Adult Population: For most adults, eating fish 2-3 times per week, following the mercury advisories, is a sound strategy. It's often safer and healthier to get nutrients from food rather than relying solely on supplements.

The Final Word on Daily Fish Intake

While a direct daily intake of fish isn't mandated, aiming for the recommended weekly total is the best approach. By averaging around 40-50 grams per day, you can enjoy the many health benefits of fish without excessive intake. Varying your fish intake to include both oily and white fish, and sticking to low-mercury varieties, is key to a balanced and nutritious diet. Making informed choices ensures you reap the rewards of this nutrient-dense food. For detailed guidance on specific species, refer to resources like the FDA's Advice about Eating Fish: https://www.fda.gov/food/consumers/advice-about-eating-fish.

Conclusion

In conclusion, the most effective approach to fish consumption is to focus on a consistent weekly intake rather than a rigid daily one. Aim for at least two portions of fish per week, including one oily portion, with each serving weighing approximately 140 grams. This strategy, combined with smart choices regarding mercury levels and cooking methods, allows you to enjoy the heart-healthy and brain-boosting benefits of fish while minimizing risks. Remember that variety is important, both for nutrients and for reducing exposure to any potential contaminants. Consulting a healthcare provider or a nutritionist can help tailor these general recommendations to your specific health profile.

Frequently Asked Questions

For most healthy adults, eating fish daily is generally safe, especially if you prioritize low-mercury options and vary your intake. However, most health benefits can be achieved with the recommended intake of two servings per week, and varying your protein sources can also be beneficial.

A standard cooked serving size is typically around 140 grams (about 4 to 5 ounces), though this can vary slightly by organization.

Health recommendations suggest having at least one portion of oily fish (around 140g) each week to ensure adequate omega-3 fatty acid intake.

High-mercury fish like shark, swordfish, king mackerel, and bigeye tuna should be limited or avoided, especially by pregnant women and children. Species like canned albacore tuna are higher in mercury than canned light tuna and should also be consumed less frequently.

Yes. Pregnant women, breastfeeding mothers, and those planning pregnancy should eat 8 to 12 ounces per week of fish from low-mercury 'Best Choices' and avoid high-mercury fish altogether.

Children can eat up to two servings of low-mercury fish weekly, with portion sizes adjusted for their age and weight. High-mercury fish should be avoided.

Oily fish, such as salmon, mackerel, and sardines, are rich in omega-3 fatty acids and fat-soluble vitamins. White fish, like cod and haddock, are a leaner source of protein and contain lower levels of omega-3s.

Yes, canned tuna counts. Canned light tuna is a 'Best Choice' due to lower mercury, while canned albacore tuna is a 'Good Choice' with higher mercury, so its intake should be more limited, especially for pregnant women and children.