How Many Times Is It Safe to Eat Fish?

October 21, 2025 •

3 min read

The FDA and EPA advise that women who are pregnant or breastfeeding should consume 8 to 12 ounces of lower-mercury fish per week to support a child's brain development. While this specific advice targets a vulnerable group, it highlights the importance of understanding how many times is it safe to eat fish for all individuals.

Quick Summary

This article outlines official guidelines for safe fish consumption, detailing weekly recommendations for different populations based on mercury levels and nutrient benefits. It explains the balance between consuming healthy omega-3 fatty acids and limiting mercury exposure through careful fish selection.

Key Points

General Recommendation: Healthy adults can safely consume fish two to three times per week, aiming for 8 to 12 ounces of low-mercury options.
High-Mercury Fish: Avoid fish known to contain the highest levels of mercury, such as shark, swordfish, and king mackerel.
Sensitive Populations: Pregnant or breastfeeding women and young children should strictly adhere to guidelines, eating 8 to 12 ounces per week of only low-mercury fish.
Low-Mercury Choices: Opt for 'Best Choice' fish more frequently, including salmon, shrimp, sardines, and canned light tuna.
Nutrient Benefits: The heart-healthy omega-3s found in fish often outweigh the risk of mercury exposure for most people when consumed appropriately.
Recreational Fish: Exercise caution with locally caught fish and check for specific advisories, as contaminant levels can vary by location.

Understanding Safe Fish Consumption

For most healthy adults, consuming fish is a beneficial part of a balanced diet, offering vital nutrients like omega-3 fatty acids, protein, and vitamin D. However, concerns over environmental contaminants, primarily mercury, necessitate a mindful approach to how often and what type of fish to eat. Health authorities like the FDA and EPA offer guidelines to maximize the benefits and minimize risks.

General Guidelines for Healthy Adults

The Dietary Guidelines for Americans generally advises consuming at least 8 ounces of seafood per week for the general population based on a 2,000 calorie diet. A typical adult serving is considered 4 ounces, suggesting most adults can safely enjoy fish two to three times a week for beneficial nutrients without significant contaminant risk.

The Mercury-Omega-3 Trade-off

Methylmercury, a neurotoxin, accumulates in fish, particularly in larger, predatory species. Conversely, many fish provide omega-3 fatty acids vital for health. Balancing these involves choosing low-mercury fish frequently and limiting high-mercury options.

Special Considerations for Vulnerable Groups

Pregnant or Breastfeeding Women and Young Children

These populations are more susceptible to mercury's effects on the nervous system. Recommendations help them gain nutritional benefits safely:

Weekly Intake: Pregnant or breastfeeding women are advised to consume 8 to 12 ounces of lower-mercury fish weekly, typically two to three 4-ounce servings.
Portion Sizes for Children: Recommended portions vary by age: 1 ounce for ages 1-3, 2 ounces for 4-7, and 3 ounces for 8-10.
Fish to Avoid: Due to high mercury, shark, swordfish, king mackerel, and Gulf of Mexico tilefish should be avoided by these groups.

Recreational and Locally Caught Fish

If consuming fish from local sources, check for specific advisories for that water body. Without an advisory, adults should limit consumption to one 6-ounce serving per week of that fish and no other fish, as contaminant levels vary.

Choosing the Right Fish: Best and Good Choices

The FDA and EPA categorize fish by mercury content.

{Link: Questions & Answers from the FDA/EPA Advice on Eating Fish https://www.fda.gov/food/consumers/questions-answers-fdaepa-advice-about-eating-fish-those-who-might-become-or-are-pregnant-or} provides detailed lists, including 'Best Choices' (e.g., salmon, shrimp, canned light tuna, suitable 2-3 times/week) and 'Good Choices' (e.g., albacore tuna, mahi mahi, suitable once/week). Fish high in mercury like king mackerel, shark, and swordfish are listed as 'Choices to Avoid'.

Benefits vs. Risks: A Comparison Table


Feature	Benefits of Fish Consumption	Risks of Fish Consumption	Recommended Action
Nutrients	Fish are rich in omega-3s, protein, and vitamins.	Accumulation of contaminants like mercury is possible.	Choose fish high in nutrients and low in mercury.
Health Effects	Linked to reduced risk of heart disease and cognitive decline.	High mercury can cause neurological harm, especially in developing individuals.	Follow weekly serving limits based on fish type.
Targeted Groups	Beneficial for fetal development.	Higher risks for pregnant/breastfeeding women, and children.	Vulnerable groups need stricter guidelines.
Consumption Strategy	Varying low-mercury fish maximizes benefits.	Choosing smaller, lower-mercury fish reduces risk.	Adhere to FDA/EPA guidance for intake and types.

The Role of Preparation and Variety

Healthier cooking methods like baking or grilling are preferred over frying. Eating a variety of fish from the 'Best Choices' list is recommended to minimize exposure to a single contaminant and provide diverse nutrients.

Conclusion: Mindful Consumption is Key

For most people, two to three servings of low-mercury fish weekly is a safe and healthy goal. Selecting fish mindfully based on mercury levels allows you to enjoy significant nutritional benefits while minimizing risks. Special populations like pregnant women have specific guidelines. Informed, varied choices based on official health recommendations are crucial. For detailed fish information, consult the official {Link: Advice about Eating Fish - FDA https://www.fda.gov/food/consumers/advice-about-eating-fish}.

Sources

This article is based on guidance from health and environmental agencies. For the most up-to-date information, readers should refer directly to official government resources.

Additional Considerations

Consult a healthcare professional for personalized health concerns. Supporting sustainable fishing helps ensure future seafood availability.

Frequently Asked Questions

The Dietary Guidelines for Americans recommend that most healthy adults eat at least 8 ounces of seafood per week, which equates to about two average-sized servings.

Some of the safest fish with the lowest mercury levels include salmon, shrimp, cod, catfish, tilapia, and canned light tuna.

Fish with the highest mercury levels that should be avoided or severely limited, especially by vulnerable groups, include shark, swordfish, king mackerel, and tilefish.

Yes, it is recommended, but with specific precautions. Pregnant or breastfeeding women and children should only eat 8 to 12 ounces of low-mercury fish per week to support brain development while avoiding high-mercury species.

For most people, the benefits from nutrients like omega-3 fatty acids outweigh the risks associated with mercury, as long as recommended consumption guidelines are followed.

Canned light tuna is generally low in mercury and considered a 'Best Choice,' so it can be eaten two to three times a week. However, albacore ('white') tuna has higher mercury levels and should be limited to one serving per week.

Mercury is the main concern, but some fish can also contain trace amounts of other contaminants like PCBs. The key to mitigating risk is to eat a variety of fish and follow official consumption advice.

A typical adult serving is considered to be 4 ounces of fish, measured before cooking.