How many ounces of fish should I eat a day?

December 26, 2025 •

3 min read

According to the Dietary Guidelines for Americans, a healthy eating pattern should include at least 8 ounces of seafood per week for adults, not per day. Determining the optimal portion size requires balancing the nutritional benefits of omega-3s with potential risks like mercury exposure, which is why limiting your intake is key for how many ounces of fish should I eat a day.

Quick Summary

The recommended weekly fish intake for adults is 8 to 12 ounces, not a daily amount. Optimal consumption involves balancing beneficial omega-3s from low-mercury fish like salmon with moderating higher-mercury options to maximize benefits and minimize risks.

Key Points

Weekly Intake, Not Daily: The standard recommendation is to eat 8 to 12 ounces of fish per week, not per day, to maximize health benefits and minimize risks.
Prioritize Low-Mercury Fish: Choose fish with lower mercury levels, such as salmon, sardines, and canned light tuna, especially for pregnant women and children.
Incorporate Oily Fish: Aim to include at least one serving of oily fish weekly for heart-healthy omega-3 fatty acids.
Vary Your Fish Choices: Eating a variety of different types of fish helps balance your diet and reduce exposure to any single contaminant.
Use Healthy Cooking Methods: Opt for grilling, baking, or steaming fish instead of frying to avoid adding unhealthy fats.
Check Mercury Guidelines for Specifics: Be aware that certain groups, such as pregnant women and children, have stricter guidelines for limiting high-mercury fish.

Understanding Official Fish Consumption Guidelines

For most healthy adults, major health organizations, including the FDA and the American Heart Association, recommend consuming fish at least twice per week. A standard serving size is typically 3 to 4 ounces of cooked fish. This translates to a total weekly intake of 8 to 12 ounces, depending on the sources cited. It is critical to note that these guidelines focus on weekly rather than daily intake to balance nutritional benefits and limit exposure to contaminants like mercury. Eating a variety of low-mercury fish is essential to maximize health benefits while minimizing risk.

Weekly vs. Daily Intake Considerations

While it is generally safe for most healthy individuals to eat fish every day, doing so doesn't offer additional health benefits beyond the recommended weekly intake. The primary concern with daily consumption is the potential for bioaccumulation of toxins. Larger, predatory fish tend to have higher mercury levels. Spreading fish consumption across the week helps mitigate this risk by allowing the body time to process any accumulated contaminants.

The Importance of Omega-3 Fatty Acids

Fish, especially fatty varieties like salmon, mackerel, and sardines, are excellent sources of omega-3 fatty acids, specifically EPA and DHA. These polyunsaturated fats are vital for health, playing a crucial role in reducing inflammation, supporting brain function, and lowering the risk of heart disease. The American Heart Association explicitly recommends incorporating these fatty fish into your diet for their heart-healthy benefits.

Choosing Low-Mercury Fish for Regular Consumption

For those who enjoy seafood often, selecting low-mercury fish is the safest approach. The EPA and FDA provide extensive guidance on which fish fall into the 'Best Choices' category, meaning they are lower in mercury and can be enjoyed more frequently.

Best Choices (Low Mercury)

Salmon
Canned light tuna
Sardines
Catfish
Pollock
Shrimp
Tilapia

Good Choices (Moderate Mercury, limit to one serving/week for some groups)

Albacore tuna (canned white)
Mahi-mahi
Grouper
Halibut

Choices to Avoid (High Mercury)

Shark
Swordfish
King Mackerel
Marlin

Cooking Methods Matter

The preparation method significantly impacts the health profile of your fish. Healthier cooking methods help preserve the nutritional integrity of the fish, particularly its omega-3 content, and avoid adding unhealthy fats. Frying, especially deep-frying, adds unnecessary calories and saturated fat, diminishing the health benefits.

Healthy Cooking Techniques

Grilling: A simple and delicious method that uses minimal added fat.
Baking/Roasting: Cooking fish in the oven with herbs, lemon, and a drizzle of olive oil is a great option.
Steaming: This method retains moisture and nutrients without adding fat.
Poaching: Gently cooking fish in a flavorful liquid, such as broth or wine, keeps it moist and tender.

Comparison Table: Best Choices vs. High-Mercury Fish


Feature	Low-Mercury Fish (e.g., Salmon, Sardines)	High-Mercury Fish (e.g., Swordfish, King Mackerel)
Mercury Levels	Low; safe for regular consumption by most people	High; should be limited, especially for pregnant women and children
Omega-3s	Generally high, contributing to heart and brain health	Can be high, but mercury risk often outweighs benefits for sensitive groups
Serving Recommendation	At least 2 servings per week (8-12 oz weekly) for adults	Limited to no more than 1 serving per week for some adults; not recommended for pregnant women/children
Source	Smaller, shorter-lived fish	Larger, predatory fish higher up the food chain
Sustainability	Often more sustainable due to faster reproduction cycles	Often faces greater sustainability concerns due to overfishing and slow growth

Conclusion

While there is no blanket recommendation for how many ounces of fish should I eat a day, the consensus among health experts is clear: focus on a weekly goal. Aim for at least two servings, totaling 8 to 12 ounces per week, choosing a variety of low-mercury options to reap the full health benefits. Prioritizing fish varieties like salmon and sardines while limiting higher-mercury types ensures a nutritious and safe intake. Cooking methods that preserve the natural goodness of the fish, such as grilling or baking, further enhance its value in a balanced diet. For specific dietary concerns, particularly for pregnant women and children, it is always wise to consult official guidance or a healthcare provider.

For more detailed information on specific fish and shellfish, consult the FDA and EPA's guidelines on seafood consumption.

EPA-FDA Advice about Eating Fish and Shellfish

Frequently Asked Questions

For most healthy individuals, eating fish daily is generally safe, especially if you choose low-mercury options. However, most health experts recommend focusing on a weekly intake of 8 to 12 ounces, as there is little evidence of additional benefits from daily consumption and it increases exposure to potential contaminants.

The Dietary Guidelines for Americans recommend that adults consume at least 8 ounces of seafood per week, equivalent to about two 4-ounce servings.

A standard cooked serving of fish is about 3 to 4 ounces, which is roughly the size and thickness of a deck of cards or the palm of an adult's hand.

Fish lowest in mercury and highest in beneficial omega-3s are the best choices. These include salmon, sardines, Atlantic mackerel, cod, and canned light tuna.

Yes, fish with higher levels of mercury should be limited. These include shark, swordfish, king mackerel, and marlin. Pregnant women and young children should avoid these altogether.

Pregnant and breastfeeding women should aim for 8 to 12 ounces of low-mercury fish per week, avoiding high-mercury species entirely.

Healthier cooking methods like grilling, baking, steaming, or poaching retain more nutrients and omega-3s without adding unhealthy fats. Deep-frying or cooking in excess oil can negate many of the health benefits.