How many times can you eat fish during the week?

November 5, 2025 •

4 min read

According to the Dietary Guidelines for Americans, adults should consume at least 8 ounces of seafood per week, typically recommending two servings. Answering how many times can you eat fish during the week depends on factors like fish type, mercury content, and individual health, but a balanced approach is key for maximizing benefits and minimizing risks.

Quick Summary

Adults should generally eat 2 to 3 servings of fish weekly, with an emphasis on low-mercury options for heart and brain health. Special populations like pregnant women and children have stricter guidelines regarding fish type and quantity to reduce contaminant exposure.

Key Points

2-3 Servings Weekly: For most adults, health organizations like the American Heart Association recommend eating fish two to three times per week.
Focus on Low-Mercury Fish: Prioritize "Best Choices" like salmon, sardines, and tilapia to gain health benefits while minimizing mercury exposure.
Specific Rules for Vulnerable Groups: Pregnant women, breastfeeding women, and young children should strictly adhere to guidelines focusing on low-mercury fish and limited serving sizes.
Avoid High-Mercury Fish: Limit or avoid fish such as king mackerel, shark, and swordfish due to their high mercury content, which poses a greater health risk.
Benefits Outweigh Risks: For the general population, the omega-3s and other nutrients in fish provide significant cardiovascular and cognitive benefits that outweigh the low risk from consuming lower-mercury fish.
Vary Your Fish Intake: Regularly switching the types of fish you eat helps reduce the chances of contaminant build-up from any single source.

The Official Guidelines: What Health Experts Say

For most healthy adults, major health organizations provide clear, consistent advice regarding fish consumption. The Dietary Guidelines for Americans recommends consuming at least 8 ounces of seafood per week, a quantity that fits within a 2,000-calorie diet. This is often interpreted as two 4-ounce servings weekly. The American Heart Association echoes this, suggesting two servings per week, particularly focusing on fatty fish rich in omega-3 fatty acids, to support cardiovascular health.

General Adult Recommendations

For most people, the nutritional benefits of eating fish far outweigh the risks associated with contaminants like mercury, especially when following recommended serving sizes and selecting lower-mercury options. A balanced approach involves:

Aiming for 2-3 servings per week: This frequency helps provide a consistent source of omega-3s, protein, and other vital nutrients.
Varying your choices: Regularly rotating between different types of fish and seafood helps minimize exposure to potential contaminants that can accumulate in a specific species over time.
Prioritizing healthier cooking methods: Baking, grilling, and steaming are preferable to frying, which can add unhealthy fats.

Special Populations: Pregnant Women and Children

More stringent guidelines apply to specific groups to protect against mercury, which is particularly harmful to developing nervous systems.

Women who are or may become pregnant, and breastfeeding women: The FDA and EPA recommend 8 to 12 ounces of a variety of fish from the “Best Choices” list each week. High-mercury fish should be avoided entirely.
Children: The recommended serving size is smaller, with 2 servings per week of fish from the “Best Choices” list. The portion size increases with age.

The Mercury Concern: Why Variety is Key

Mercury is a naturally occurring element that can accumulate in water and be absorbed by fish. The concentration of methylmercury, the organic form found in fish, varies significantly by species. Larger, predatory fish that live longer tend to have the highest mercury levels due to a process called bioaccumulation. Consuming too much high-mercury fish can lead to health problems, especially for sensitive populations. This is why diversification is crucial.

The FDA and EPA have created three categories to help consumers make informed decisions: “Best Choices,” “Good Choices,” and “Choices to Avoid”. By focusing on the “Best Choices” and rotating through different species, you can enjoy the many benefits of seafood with minimal risk.

Navigating Fish Types: The Low Mercury vs. High Mercury Breakdown

The following table compares some common fish types based on the FDA and EPA guidelines to help you choose wisely.


Best Choices (Eat 2-3 servings per week)	Good Choices (Eat 1 serving per week)	Choices to Avoid (Highest Mercury Levels)
Anchovy	Albacore Tuna (Canned & Fresh/Frozen)	King Mackerel
Catfish	Grouper	Marlin
Clam	Halibut	Orange Roughy
Cod	Mahi-Mahi	Shark
Salmon	Rockfish	Swordfish
Sardine	Snapper	Tilefish (Gulf of Mexico)
Scallop	Spanish Mackerel	Tuna, Bigeye
Shrimp	Tuna, Yellowfin
Tilapia	Bluefish

Can You Eat Fish Every Day?

For most people, eating fish every day is not inherently dangerous, provided they are smart about their choices. A daily intake of fish from the “Best Choices” category, such as salmon or sardines, is generally considered safe and beneficial. However, experts advise against consuming high-mercury fish daily. As Eric Rimm, a professor of epidemiology and nutrition, stated, consuming fish a couple of times a week is linked to a lower risk of fatal heart attacks. For adults not in special risk categories, variety and moderation are the best approach. Eating more than the recommended amount is not necessarily harmful but may not offer significant additional benefits for most people.

The Health Benefits of Eating Fish

Regular fish consumption provides a wealth of health advantages, primarily due to its rich nutrient profile.

Cardiovascular Health: The omega-3 fatty acids EPA and DHA found in fatty fish help reduce blood pressure, lower triglyceride levels, and decrease the risk of heart disease and stroke.
Brain Health: Omega-3s are crucial for brain function and development, particularly for infants. Regular fish intake may help protect against age-related cognitive decline and reduce the risk of conditions like depression and Alzheimer's disease.
Rich in Nutrients: Fish is an excellent source of high-quality protein, iodine, selenium, and vitamins D and B12, all vital for bodily functions.
Immune Support: Nutrients like zinc and selenium in fish contribute to a healthy immune system.

How to Safely Incorporate More Fish Into Your Diet

To maximize the health benefits of fish while minimizing risks, consider these practical steps:

Choose Wisely: Use the FDA/EPA guidelines to select lower-mercury fish more frequently. For example, enjoy salmon, sardines, and tilapia often, and limit albacore tuna.
Diversify: Don't rely on just one type of fish. By eating a variety, you balance your nutrient intake and avoid overexposure to any single contaminant.
Cook Healthily: Opt for baking, grilling, or steaming your fish rather than frying, which increases the fat content.
Check Local Advisories: If you eat fish caught from local lakes or rivers, consult with local health departments or environmental agencies, as contaminant levels can vary by waterway.
Store and Prepare Safely: Proper handling is key to preventing food poisoning. Always buy fish from a reputable source, store it properly, and cook it to the correct internal temperature, especially for pregnant women and young children who should avoid raw fish.

Conclusion: Finding the Right Balance

There is no one-size-fits-all answer to how many times can you eat fish during the week. However, health experts agree that incorporating a moderate amount (around two to three servings) of a variety of fish, especially lower-mercury options, is a safe and highly beneficial practice for most adults. By being mindful of fish type, preparation, and individual needs, you can easily find the right balance to enjoy the nutritional rewards of seafood as part of a healthy, well-rounded diet. For further information on choosing wisely, consult the FDA and EPA's detailed guide on eating fish and shellfish.

Visit the FDA's Advice About Eating Fish for a comprehensive guide.

Frequently Asked Questions

For most healthy individuals, eating fish daily is safe, especially if you focus on low-mercury types like salmon, sardines, and shrimp. However, it is crucial to vary your protein sources to maintain a balanced diet and avoid over-relying on one food.

A typical serving of fish is about 4 ounces (113 grams), which is approximately the size and thickness of an adult's palm. For children, the serving size is smaller and varies based on age.

Larger, longer-living predatory fish can accumulate higher levels of mercury, a neurotoxin, from the food they eat. Excessive mercury exposure can be harmful, particularly to the nervous system of fetuses and young children.

The healthiest fish to eat frequently are those on the FDA's 'Best Choices' list, which are lowest in mercury and often rich in omega-3s. Examples include salmon, sardines, canned light tuna, shrimp, and tilapia.

Eating fish regularly provides heart-healthy omega-3 fatty acids, high-quality protein, Vitamin D, Vitamin B12, and minerals like iron and iodine. These nutrients support cardiovascular health, brain function, and immune system strength.

Yes, farm-raised fish is generally considered a safe protein source. While nutritional content can differ from wild-caught varieties, reputable U.S. farmed fish must meet strict federal standards for contaminants. Both farmed and wild-caught fish are healthy choices.

Pregnant and breastfeeding women should avoid all high-mercury fish, such as shark, swordfish, king mackerel, and tilefish. They should also limit their total fish intake to 8-12 ounces per week, choosing only from the 'Best Choices' list.