How Many Times a Week Can You Eat Salmon Without Getting Sick?

December 8, 2025 •

4 min read

The American Heart Association recommends eating two servings of fatty fish like salmon per week to support cardiovascular health. This guideline balances maximizing heart-healthy omega-3s with minimizing exposure to potential contaminants like mercury, addressing a common question about safe consumption limits.

Quick Summary

Experts generally recommend consuming two to three servings of salmon per week for most adults. Limiting intake helps balance significant nutritional benefits, like omega-3s and protein, with the minimal risk of mercury exposure, which salmon contains in low amounts compared to other fish.

Key Points

Frequency: Most adults can safely eat two to three servings of salmon per week, according to FDA and EPA guidelines.
Serving Size: A typical adult serving is 4 ounces, with a weekly total not exceeding 12 ounces for low-mercury fish.
Nutrient-Dense: Salmon is a rich source of heart-healthy omega-3 fatty acids, high-quality protein, and essential vitamins like D and B12.
Low Mercury: As a low-mercury fish, salmon poses minimal risk of heavy metal accumulation when consumed in recommended amounts.
Wild vs. Farmed: Wild-caught salmon generally has fewer contaminants, but farmed salmon is still a nutritious option and can be more budget-friendly.
Special Populations: Pregnant women, breastfeeding mothers, and young children should adhere strictly to the recommended 8 to 12 ounces per week and avoid raw preparations.
Food Safety: Always ensure salmon is properly cooked to avoid parasites and bacteria, especially when buying from unverified sources.
Variety is Key: To ensure a balanced intake of nutrients and minimize exposure to any single contaminant, rotate your seafood choices and incorporate other food groups.

Understanding the Nutritional Benefits of Salmon

Salmon is a nutrient-dense fish known for its high levels of protein and omega-3 fatty acids, specifically EPA and DHA, which are crucial for brain and heart health. It is also an excellent source of essential vitamins and minerals, including selenium, vitamin B12, and vitamin D. Regular intake is associated with a reduced risk of heart disease, improved mood, and enhanced brain function.

The Role of Omega-3 Fatty Acids

Heart Health: Omega-3s help decrease blood pressure, lower triglycerides, and reduce bad cholesterol.
Brain Function: They have anti-inflammatory effects that may assist with cognitive function and protect against cognitive aging.
Mental Well-being: Studies have shown a link between omega-3 consumption and a lower risk of depression.

Essential Vitamins and Minerals

Vitamin D: Crucial for bone health and mood regulation, with one serving of salmon providing a significant portion of the daily recommended amount.
Vitamin B12: Essential for nerve function and energy production.
Selenium: Supports thyroid hormone metabolism and DNA synthesis.

Potential Risks and Contaminants in Salmon

While the nutritional benefits of salmon are numerous, there are potential risks to consider, primarily related to contaminants and excessive intake. The most common concerns are mercury, other pollutants, and the risk of foodborne illness from improperly prepared fish.

Mercury and Pollutant Exposure

Salmon is considered a low-mercury fish, but all seafood contains some level of this heavy metal. Overconsumption can lead to a buildup of mercury in the body over time. Other pollutants, such as PCBs and dioxins, can also be present, especially in farmed salmon. This is one of the main reasons for moderating intake, particularly for vulnerable populations.

Wild vs. Farmed Salmon Contaminant Levels


Factor	Wild-Caught Salmon	Farmed Salmon
Mercury Levels	Generally lower	Slightly higher, but still low compared to many other fish
Omega-3s	Often contain higher concentrations due to natural diet	Content can vary depending on diet, but still a good source
PCBs and Dioxins	Can have low levels depending on water purity	Studies have found higher levels, though still considered safe by some agencies
Antibiotic Use	Not used	Potential for antibiotics to be used in some farms
Overall Risk	Lower contaminant risk due to diet and environment	Some potential for higher pollutant levels, but still a nutritious option

Foodborne Illness Risks

Eating raw or undercooked salmon can expose you to parasites and bacteria. For most healthy adults, this risk is minimal when purchasing from reputable suppliers, but it is a more significant concern for pregnant women, young children, and those with compromised immune systems. Freezing the fish before consumption can mitigate some risks associated with parasites.

Official Guidelines and Recommendations

For most healthy adults, the U.S. Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) suggest eating 8 to 12 ounces of low-mercury fish, including salmon, per week. This typically translates to two to three 4-ounce servings.

However, specific recommendations may differ for certain groups:

Pregnant or Breastfeeding Women: Should limit consumption to 8 to 12 ounces per week of low-mercury fish to minimize any risk to the developing fetus or child. They should also avoid raw or undercooked fish.
Children: Serving sizes are smaller and increase with age. For children aged 1-3, it's about two 1-ounce servings per week, increasing to two 4-ounce servings for those 11 and older.
Individuals with Certain Health Conditions: Those managing cholesterol, diabetes, or gout may need to adjust their intake based on a healthcare provider's advice.

How to Eat Salmon Safely and Healthily

Vary Your Fish Choices: To minimize exposure to any single type of contaminant, rotate your intake of fatty fish. Incorporate other low-mercury options like sardines, herring, or mackerel into your diet.
Cook Thoroughly: Unless you are certain of the fish's quality and your health status allows for it, cooking salmon thoroughly is the safest method to eliminate bacteria and parasites.
Choose Reputable Sources: Buy fish from trusted suppliers who can provide information about the sourcing and handling of their products.
Consider Wild vs. Farmed: While both are nutritious, being aware of the different fat and potential pollutant levels can help inform your choice based on your preferences and budget.
Balance Your Diet: Ensure salmon is part of a varied diet rich in fruits, vegetables, and whole grains. Over-relying on any single food, no matter how healthy, can lead to nutrient imbalances.

Conclusion

Eating salmon two to three times a week is a well-supported recommendation that provides a wealth of health benefits, primarily from its rich content of omega-3 fatty acids, protein, and vitamins. Concerns about mercury are minimized by sticking to recommended serving sizes and opting for salmon, which is a low-mercury choice compared to other fish. For most people, the benefits of regular, moderate consumption far outweigh the risks. By prioritizing variety, proper cooking, and responsible sourcing, you can safely enjoy salmon as a nutritious part of your regular diet without getting sick.

For more information on balancing the risks and benefits of seafood consumption, the FDA provides comprehensive advice about eating fish and shellfish(https://www.fda.gov/food/consumers/advice-about-eating-fish).

Frequently Asked Questions

While it's unlikely to cause immediate harm for most healthy individuals, eating salmon every day is not recommended. It is better to consume a variety of fish and protein sources to ensure a balanced diet and minimize exposure to potential contaminants like mercury.

Over-consuming salmon, like any fish, can lead to a gradual buildup of mercury in the body, which can have neurological effects over time. Excessively high intake could also lead to an imbalance in nutrients or, in rare cases, interact with certain medications.

Salmon is generally considered a low-mercury fish regardless of source. However, wild salmon often has slightly lower levels of contaminants like PCBs and dioxins compared to farmed salmon.

Yes, pregnant and breastfeeding women can eat salmon. The FDA recommends they consume 8 to 12 ounces of low-mercury fish like salmon per week, but should always avoid raw or undercooked preparations.

A standard adult serving is typically 4 ounces of cooked fish. The total weekly recommended intake for most adults is 8 to 12 ounces.

Symptoms of mercury poisoning from excessive fish consumption include neurological issues like vision or hearing impairment, weakness, and loss of coordination. However, these are extremely rare with normal salmon intake due to its low mercury content.

Yes, canned salmon is a good option and falls under the same general weekly consumption guidelines as fresh or frozen salmon. It is important to check the label for sodium content, especially if you have high blood pressure.

To reduce the risk of parasites and bacteria, it's best to limit raw salmon intake to one or two times per week and only from highly reputable, quality suppliers. Freezing the fish beforehand can also mitigate some risks.