How many times can you eat salmon a week with mercury?

November 1, 2025 •

3 min read

According to the FDA and EPA, salmon is considered a "best choice" for seafood consumption due to its low mercury content. Most people, including pregnant women and children, can safely consume two to three servings of salmon per week without risk from mercury.

Quick Summary

The FDA and EPA advise that consuming two to three servings of salmon per week is safe because it has very low mercury levels. This allows individuals to gain the significant health benefits of salmon, such as omega-3 fatty acids, while minimizing any potential risks from mercury exposure. This is in stark contrast to larger, predatory fish, which contain much higher concentrations of mercury.

Key Points

Recommended Intake: Health experts, including the FDA and EPA, recommend eating 2 to 3 servings of salmon per week for most adults.
Low Mercury Content: Salmon is classified as a "Best Choice" due to its very low mercury levels, making it one of the safest fish for regular consumption.
Wild vs. Farmed: Both wild and farmed salmon have very low mercury levels, though their nutritional profiles differ slightly. The choice often comes down to taste and price.
Rich in Omega-3s: Salmon is an excellent source of heart-healthy omega-3 fatty acids (EPA and DHA), which support brain and heart health.
Benefits Outweigh Risks: For most people, the health benefits of eating salmon far outweigh any potential risks from its trace mercury content.
Special Population Considerations: Pregnant women and young children should also adhere to the 2 to 3 servings per week recommendation for low-mercury fish.
Variety is Key: To ensure a balanced intake of nutrients and minimize exposure to any contaminants, it is best to eat a variety of low-mercury fish.

Understanding Mercury in Seafood

Mercury is an element found naturally in the environment, but it can also be released by human industrial activities. This mercury makes its way into our waterways, where it is converted into methylmercury and absorbed by aquatic life. As smaller fish are consumed by larger, predatory fish, the concentration of mercury increases, a process called biomagnification. Therefore, larger, longer-living fish tend to have the highest mercury levels.

Why Salmon is a Low-Mercury Choice

Salmon is a smaller, fatty fish lower on the aquatic food chain, which means it accumulates significantly less mercury than larger species like swordfish, king mackerel, and shark. This makes it a healthier, safer choice for regular consumption. The health benefits of salmon, including its high omega-3 content, generally outweigh the minimal risks associated with its trace mercury levels.

Official Guidelines for Fish Consumption

The FDA and EPA provide clear, science-backed guidance on seafood consumption. They categorize fish into three groups: "Best Choices," "Good Choices," and "Choices to Avoid," based on their mercury content. For the general population, the recommendation is to eat 2 to 3 servings of a "Best Choice" fish, which includes salmon, per week. For pregnant or breastfeeding women and young children, who are more sensitive to mercury, the recommendation is also 2 to 3 servings (8 to 12 ounces) per week from the "Best Choices" list.

Comparison of Salmon Varieties

When considering wild-caught versus farmed salmon, studies have found interesting variations. While farmed salmon's diet can influence its composition, mercury concentrations in both varieties are typically low enough to be considered safe. The choice often comes down to taste, price, and personal nutritional priorities.


Feature	Wild-Caught Salmon	Farmed Salmon
Mercury Levels	Generally very low.	Also very low, sometimes lower than wild due to controlled diet.
Omega-3s	May have a more diverse range of omega-3s.	Higher fat content can mean higher overall omega-3s, but less variety.
Fat Content	Leaner overall.	Higher in total fat and calories.
Contaminants	Typically lower in PCBs and dioxins.	Stricter rules on feed ingredients have lowered contaminant levels.
Cost	Often more expensive and seasonally available.	More widely available and typically more affordable.
Flavor Profile	Leaner, more pronounced flavor.	Buttery, milder flavor.

Health Benefits of Eating Salmon

Beyond low mercury, the nutritional benefits of regular salmon consumption are numerous and well-documented. A 3.5-ounce serving of cooked salmon is an excellent source of high-quality protein, B vitamins, selenium, and vitamin D.

Heart Health: Salmon is particularly rich in EPA and DHA, two potent omega-3 fatty acids that can lower blood pressure, reduce triglycerides, and improve overall cholesterol levels.
Brain Function: The omega-3s in salmon are vital for brain development and function. Studies suggest regular intake may reduce the risk of dementia, Alzheimer's disease, and depression, and improve cognitive function.
Anti-inflammatory Effects: The potent anti-inflammatory properties of omega-3s can help manage chronic conditions like arthritis and inflammatory bowel disease.
Bone and Joint Health: As one of the few food sources of vitamin D, salmon supports strong bones and healthy joints by aiding in calcium absorption.
Weight Management: Salmon's high protein and healthy fat content can help regulate appetite and keep you feeling full, which aids in weight management.

Conclusion: Balancing Benefits and Risks

When asking "How many times can you eat salmon a week with mercury?," the answer is overwhelmingly positive, with an emphasis on moderation. The evidence shows that salmon's mercury levels are so low that the substantial health benefits, particularly its rich omega-3 content, far outweigh the minimal risk. Adhering to the recommended 2 to 3 servings per week allows you to safely enjoy this nutritional powerhouse. For those concerned about specific contaminants, choosing wild Alaskan salmon or sourcing from regions with strict regulations can offer additional peace of mind. Ultimately, the key is to eat a variety of fish from the low-mercury "Best Choices" list to ensure a balanced intake of nutrients while minimizing any potential exposure to contaminants. For further guidance, particularly for sensitive groups like pregnant women, always consult a healthcare professional. More information on healthy eating patterns can be found on the Dietary Guidelines for Americans website.

Frequently Asked Questions

No, the mercury in salmon is not considered harmful when consumed in moderation. Salmon contains very low levels of mercury compared to larger predatory fish, and the FDA has classified it as a 'Best Choice' for regular consumption.

Both wild-caught and farmed salmon have very low levels of mercury that fall well below safety guidelines. Some studies have found that farmed salmon can have slightly lower mercury due to controlled diets, but the difference is minimal.

Exceeding the recommended amount is generally not a major concern for salmon specifically, given its low mercury levels. However, the EPA and FDA recommend eating a variety of fish to avoid over-consuming any single type.

Larger predatory fish, such as king mackerel, shark, swordfish, and some tuna varieties (like bigeye), contain the highest levels of mercury and should be limited or avoided, especially by pregnant women and children.

No, cooking or cleaning fish will not reduce its mercury content. Mercury is found throughout the fish's tissue, not just on the surface or in the fat.

Canned salmon often has lower mercury levels than fresh/frozen salmon because the fish used are typically smaller species. It is considered a "Best Choice" by the FDA and EPA.

Salmon is rich in omega-3 fatty acids, protein, vitamin D, and other nutrients. It supports heart health, improves brain function, helps manage weight, and reduces inflammation.