How many times a week can I eat salmon? Understanding dietary guidelines

November 4, 2025 •

5 min read

According to the American Heart Association, consuming fatty fish like salmon at least twice a week is recommended for overall cardiovascular health. Knowing how many times a week can I eat salmon, and understanding the reasons behind these recommendations, is key to maximizing its health benefits while minimizing any potential risks.

Quick Summary

The optimal frequency for eating salmon is typically two servings per week to gain heart-healthy omega-3s. While a nutritional powerhouse, it's important to understand considerations like mercury, contaminants, and the difference between wild and farmed varieties.

Key Points

Frequency: Aim for two servings of fatty fish like salmon per week, totaling around 8 ounces, to maximize health benefits.
Benefits: Salmon is rich in omega-3 fatty acids (EPA and DHA), high-quality protein, and essential vitamins (B12, D), and minerals like selenium.
Safety: Salmon is considered a low-mercury fish, making it a safe choice for regular consumption in moderation.
Special Populations: Pregnant women, breastfeeding mothers, and children should limit intake to 2-3 servings per week and focus on low-mercury varieties like salmon.
Wild vs. Farmed: Both wild and farmed salmon are nutritious. Wild is leaner with a more varied omega-3 profile, while farmed is fattier. Opt for sustainably sourced options from reputable suppliers.
Risk Mitigation: Vary your protein sources, choose fresh over processed versions (to avoid high sodium), and cook salmon thoroughly to reduce potential risks.

General recommendations for salmon consumption

For most healthy adults, major health organizations, including the American Heart Association and the U.S. Dietary Guidelines, recommend incorporating two servings of fish per week, with at least one serving being oily fish like salmon. A standard serving is typically defined as 4 ounces (about 113 grams) of cooked fish. This advice aims to help individuals meet their omega-3 fatty acid needs, which are essential for heart health and brain function.

Salmon is a low-mercury fish compared to larger predatory fish like shark or swordfish, making it a safe and nutritious choice for regular consumption. However, as with any food, moderation is key. Eating a variety of protein sources is always the best approach for a balanced diet.

The nutritional benefits of salmon

Salmon is widely celebrated as a nutritional powerhouse for several reasons. Its rich, fatty flesh is not just delicious but is packed with nutrients that offer significant health advantages.

High in omega-3 fatty acids

EPA and DHA: Salmon is one of the best sources of long-chain omega-3s, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are crucial for reducing inflammation, lowering blood pressure, and supporting heart health by reducing triglyceride levels.
Brain health: Omega-3s also play a vital role in brain function and development. Regular consumption is linked to a reduced risk of age-related cognitive decline, dementia, and depression.

Excellent source of high-quality protein

A single serving of salmon provides a substantial amount of high-quality protein, which is essential for building and repairing tissues, maintaining muscle mass, and supporting overall bodily functions.

Rich in vitamins and minerals

Vitamin D: Salmon is one of the few natural dietary sources of vitamin D, which is crucial for bone health and immune function.
B Vitamins: It is also loaded with B vitamins, including B12, which are important for energy production and nerve function.
Selenium: This powerful antioxidant mineral helps protect against cell damage and supports thyroid function.

Potential risks and how to mitigate them

While the health benefits of salmon are numerous, there are a few potential downsides to consider, particularly concerning contaminants and sourcing. By being a mindful consumer, these risks can be minimized.

Contaminants and heavy metals

Mercury: Although salmon has low mercury levels compared to other fish, it is not entirely mercury-free. For this reason, rotating your fish choices is a good practice to prevent the buildup of any single contaminant over time.
PCBs and Dioxins: Some studies have raised concerns about polychlorinated biphenyls (PCBs) and dioxins, particularly in some farmed salmon. However, regulations have led to decreased levels, and both wild and responsibly farmed salmon are considered safe. Choosing sustainably sourced options is recommended.

High sodium in processed varieties

Smoked and processed salmon can be high in sodium, which should be monitored, especially for those with high blood pressure. Whole, fresh salmon is the healthier choice.

Guidelines for specific populations

Pregnant and breastfeeding women: The FDA recommends that pregnant women, those planning pregnancy, and breastfeeding mothers consume 8 to 12 ounces of low-mercury fish, including salmon, per week. This is critical for fetal brain development. Raw or undercooked salmon should be avoided due to the risk of listeria.
Children: Similar to pregnant women, children should also stick to low-mercury options like salmon. The serving size varies by age, but it's important for their cognitive development.

Wild-caught vs. farmed salmon: a comparison

When deciding which type of salmon to buy, consumers often weigh the pros and cons of wild versus farmed varieties. Both are nutritious, but their differences stem from their environment and diet.


Feature	Wild-Caught Salmon	Farm-Raised Salmon
Diet	Natural diet of smaller fish, shrimp, and krill.	Processed pellets often containing plant-based ingredients.
Nutritional Profile	Generally leaner with slightly lower fat and calories. Often has a more favorable omega-3 to omega-6 ratio.	Higher fat content, which can mean more omega-3s overall, but also higher omega-6s.
Contaminants	Typically lower levels of PCBs and other pollutants.	Levels have been reduced due to stricter regulations, but some farmed fish may still have more contaminants than wild.
Color	The deep red or orange color comes naturally from the astaxanthin in their wild diet.	Often fed synthetic astaxanthin to achieve the desired pink color.
Flavor & Texture	Bolder, richer flavor and firmer texture due to a more active life.	Buttery, milder flavor and softer texture due to higher fat content.
Sustainability	Sustainable when sourced from well-managed fisheries (e.g., Alaskan salmon).	Can alleviate pressure on wild stocks but has environmental concerns related to pollution and feed. Look for certifications like ASC or BAP.
Cost & Availability	More expensive and seasonal, with a limited fishing season.	Generally more affordable and available year-round.

How to choose and prepare salmon safely

To ensure you are getting the safest and most nutritious salmon, keep these tips in mind:

Look for quality indicators: For fresh salmon, look for vibrant, firm, and moist flesh. Avoid any that appear dull, discolored, or bruised, or that has a strong, fishy odor. Frozen salmon should not have freezer burn or ice crystals inside the packaging.
Verify sourcing: When possible, check for certifications like the Aquaculture Stewardship Council (ASC) or the Marine Stewardship Council (MSC), which indicate sustainable and responsible sourcing.
Cook properly: Always cook salmon to an internal temperature of 145°F (63°C) to kill any potential parasites or bacteria. Avoid raw or undercooked fish, especially for at-risk groups.
Consider variety: While salmon is a fantastic option, rotate your fatty fish choices to get a broader spectrum of nutrients and minimize exposure to any single contaminant. Other great options include sardines, herring, and mackerel.

Conclusion

For most individuals, eating salmon twice a week is a safe and highly beneficial practice. It provides an excellent source of heart-healthy omega-3s, high-quality protein, and essential vitamins and minerals. The risk of mercury contamination in salmon is low, but varying your seafood intake is still a smart dietary strategy. For specific populations, like pregnant women and children, it is important to follow the recommended intake guidelines to ensure safety and developmental health. By choosing responsibly sourced, high-quality salmon and preparing it correctly, you can confidently make this nutrient-dense fish a delicious and healthy part of your regular diet. For more detailed dietary recommendations, you can always consult the FDA's advice about eating fish.

Frequently Asked Questions

While salmon is very nutritious and generally low in mercury, most health organizations recommend eating a variety of fish and other protein sources. Eating salmon every day may increase your exposure to potential contaminants over time, so sticking to a couple of servings per week is a safer, more balanced approach.

A standard serving of fish is typically considered to be 4 ounces (about 113 grams) of cooked fish, which is roughly the size of a deck of cards or the palm of your hand.

Both are excellent sources of omega-3s and protein. Wild salmon is generally leaner with a more favorable omega-3 to omega-6 ratio. Farmed salmon is fattier, sometimes containing more overall omega-3s, but may also have higher levels of omega-6s and potential contaminants. Choosing responsibly sourced options is key for both.

Yes, pregnant and breastfeeding women are advised to eat 8-12 ounces of low-mercury fish, like salmon, per week because the omega-3s are crucial for fetal brain development. However, it must be thoroughly cooked, and raw or smoked varieties should be avoided to prevent listeria.

Yes, canned salmon is a nutritious and convenient option. It contains omega-3s and protein, just like fresh or frozen salmon. Be aware that some canned varieties might have higher sodium, so check the nutrition label.

The main health benefits include a reduced risk of heart disease and stroke due to its high omega-3 content. It also supports brain function, provides high-quality protein for muscle health, and is a source of essential vitamins like D and B12.

Look for flesh that is vibrant, firm, and moist. Fresh salmon should have a mild, clean, ocean-like smell, not a strong fishy odor. If you press the flesh gently, it should spring back. Avoid fish that looks dull, discolored, or bruised.