How many times a week can you eat shrimp? A guide to safe and healthy consumption

October 23, 2025 •

4 min read

According to the Dietary Guidelines for Americans, consuming around 8 ounces of low-mercury seafood, which includes shrimp, per week is advised. So, how many times a week can you eat shrimp and stay within these recommendations? The answer depends on portion sizes and individual health considerations.

Quick Summary

The frequency of healthy shrimp consumption depends on portion size and overall diet. Due to its low mercury content, shrimp is a recommended seafood choice, but it is important to consider preparation methods and potential contaminants. Individuals with shellfish allergies must avoid shrimp entirely.

Key Points

Frequency: Most healthy adults can safely eat shrimp 2-3 times per week, aligning with general seafood recommendations.
Mercury Levels: Shrimp is a low-mercury seafood, making it a safer option for more frequent consumption compared to larger fish like tuna or swordfish.
Nutritional Value: Shrimp is a lean source of high-quality protein, selenium, B12, and antioxidants, benefiting muscle, immune, and brain health.
Sourcing Matters: Opt for wild-caught or sustainably farmed shrimp with certifications like MSC or ASC to avoid potential contaminants from less-regulated sources.
Cooking Methods: Avoid high-fat preparation methods like deep-frying and instead choose healthy options such as grilling, baking, or sautéing.
Allergy Alert: Shellfish allergies are common and can be severe; individuals with a known allergy should strictly avoid all shrimp.
Cholesterol Considerations: Modern research shows that dietary cholesterol from shrimp has a minor impact on blood cholesterol for most people, debunking older health concerns.

Dietary Recommendations for Shrimp Consumption

Shrimp is a popular and versatile seafood enjoyed by many. It is known for being a lean source of protein and is relatively low in calories. As with any food, moderation and responsible sourcing are key to maximizing its health benefits while minimizing risks. The primary dietary guidance for seafood intake comes from health organizations like the Dietary Guidelines for Americans and the FDA.

General Guidelines

For the general healthy population, consuming up to two or three servings of low-mercury seafood per week is recommended, and shrimp falls into this category. A standard serving size is typically 3 to 4 ounces. This means you can comfortably enjoy shrimp 2-3 times per week as part of a balanced diet.

Considerations for Vulnerable Groups

Vulnerable populations, such as pregnant women and young children, must adhere to specific, more cautious guidelines. The FDA recommends these groups eat up to 12 ounces (or two average meals) a week of a variety of fish and shellfish lower in mercury, such as shrimp. Shrimp's low mercury level makes it a safer option than high-mercury fish like swordfish or shark, but variety remains important.

The Health Benefits of Eating Shrimp

Incorporating shrimp into your diet can offer a range of nutritional advantages. It is a source of lean protein, essential for muscle and bone health, and contains key vitamins and minerals.

High-Quality Protein: Shrimp is an excellent source of protein, providing around 20-24 grams per 100-gram serving, making it a great option for muscle maintenance and satiety.
Rich in Selenium: This antioxidant plays a vital role in thyroid function and protecting against cell damage.
Contains Astaxanthin: Shrimp contains the antioxidant astaxanthin, which has anti-inflammatory properties and may support brain and heart health.
Good Source of Vitamins and Minerals: A serving of shrimp provides nutrients like vitamin B12, phosphorus, choline, iodine, and zinc.
Heart-Healthy Omega-3s: Shrimp contains omega-3 fatty acids, which can lower blood pressure and reduce the risk of heart disease.
Low in Saturated Fat: Although historically a concern for its cholesterol content, shrimp is very low in saturated fat, which has been shown to be the bigger contributor to blood cholesterol levels.

Risks and Considerations for Shrimp Consumption

While generally healthy, there are a few considerations to keep in mind when eating shrimp frequently.

Shellfish Allergy: A shellfish allergy is one of the most common food allergies and can be severe, even life-threatening. Individuals with this allergy must avoid shrimp entirely.
Source and Contaminants: Imported, farmed shrimp can sometimes be treated with antibiotics or contain contaminants. To minimize this risk, choose wild-caught shrimp or look for certifications like the Marine Stewardship Council (MSC) or Aquaculture Stewardship Council (ASC).
Preparation Method: The health benefits of shrimp can be undone by unhealthy preparation. Frying shrimp or drowning it in heavy, creamy sauces adds calories and saturated fat, which increases the risk of heart disease.
Raw Shrimp: Eating raw or undercooked shrimp carries the risk of foodborne illnesses, particularly vibriosis. Always cook shrimp thoroughly until it is opaque and pearly white.

Comparison: Wild-Caught vs. Farmed Shrimp


Feature	Wild-Caught Shrimp	Farmed Shrimp
Sourcing Control	Less control over diet and environment.	More control over feed and living conditions.
Contaminants	Generally lower risk of antibiotics. Higher risk of some environmental contaminants from the wild.	Potential for antibiotic residue or chemicals, depending on regulations and practices.
Flavor Profile	Often described as having a more natural, "ocean-like" flavor.	Flavor can be influenced by the feed and environment of the farm.
Nutrient Content	Can have a more varied nutrient profile based on its natural diet.	Can be higher in omega-3s depending on specially formulated feed.
Sustainability	Can be destructive to marine environments depending on fishing method; check for MSC certification.	Can be sustainable, especially in recirculating systems; look for ASC or BAP certification.

Conclusion

Eating shrimp a couple of times a week is a healthy choice for most people, provided it's part of a balanced diet and prepared using healthy cooking methods like grilling, sautéing, or baking. As a low-mercury, high-protein seafood, it offers numerous nutritional benefits, from supporting brain health to providing antioxidants. Individuals with shellfish allergies should avoid it completely, while others should prioritize high-quality, wild-caught or responsibly farmed shrimp to mitigate risks associated with potential contaminants. By making informed choices, you can safely and healthily enjoy shrimp regularly.

Optional Link

For more detailed information on choosing sustainable seafood, consult the Monterey Bay Aquarium's Seafood Watch guide.

How to Enjoy Shrimp Healthily

Grilled Shrimp Skewers: Marinate shrimp in olive oil, garlic, and lemon juice before grilling.
Shrimp Scampi with Zoodles: Serve sautéed shrimp scampi over zucchini noodles instead of pasta.
Shrimp Tacos with Avocado Salsa: Fill tacos with grilled shrimp, fresh salsa, and avocado.
Simple Shrimp Cocktail: A classic appetizer, but watch the sodium in pre-made sauces.
Spicy Garlic Shrimp: Sauté shrimp with fresh garlic, chili flakes, and a touch of white wine.

Frequently Asked Questions

While it is generally safe to consume shrimp several times a week, eating it daily is not specifically recommended. It's best to vary your protein sources to ensure a wide range of nutrients and limit exposure to any single potential contaminant.

A standard serving size of shrimp is typically 3 to 4 ounces. This is about the size of a person's palm or roughly 10-12 medium-sized shrimp.

No, for most people, the cholesterol in shrimp is not a concern. Modern research has shown that dietary cholesterol from food has a minor impact on blood cholesterol levels compared to saturated fats. Shrimp is very low in saturated fat.

Wild-caught shrimp have a more natural diet and may have a cleaner flavor, while farmed shrimp's diet is controlled. Imported farmed shrimp can pose a higher risk of contaminants or antibiotics if not properly regulated, so checking for certifications is key.

The dark line running along the shrimp's back is its digestive tract, often called the 'sand vein.' While it is harmless if eaten, many people remove it for aesthetic reasons or a cleaner taste.

Yes, pregnant women can safely eat shrimp. The FDA includes shrimp on its 'best choices' list for this group due to its low mercury levels, recommending up to 12 ounces of low-mercury seafood per week.

Fresh shrimp should have a mild, clean, ocean-like smell, firm texture, and translucent appearance. Spoiled shrimp will have a strong fishy or ammonia odor, be slimy or mushy to the touch, and may have black spots.