How much fish is safe to eat in a week? Finding Your Healthy Balance

October 16, 2025 •

4 min read

According to the Dietary Guidelines for Americans, consuming at least 8 ounces of seafood per week is recommended for most adults to reap its many benefits. Knowing how much fish is safe to eat in a week? is crucial, as the answer depends on the type of fish due to varying levels of contaminants like mercury.

Quick Summary

This guide provides clarity on recommended weekly fish intake, focusing on the health benefits of omega-3s while addressing mercury contamination risks. Learn about safe serving sizes and distinguish between low-mercury 'best choices' and fish to limit or avoid, especially for sensitive populations.

Key Points

Two Servings Per Week: Most healthy adults should aim for at least two servings (8 ounces total) of low-mercury fish per week for heart and brain health.
Variety Is Key: Diversify your fish intake to limit exposure to any single type of contaminant and get a wider range of nutrients.
Vulnerable Groups Need Caution: Pregnant or breastfeeding women and young children should consume 8-12 ounces per week exclusively from the 'Best Choices' category to minimize mercury risks.
Avoid High-Mercury Fish: Large predatory fish like shark, swordfish, and king mackerel should be avoided by vulnerable populations and limited by all adults due to high mercury levels.
Check Local Advisories: For recreationally caught fish, consult local health advisories to understand potential contaminant levels before consuming.
Serving Size Matters: A standard serving is about 4 ounces cooked, roughly the size of a deck of cards or an adult's palm.

The Double-Edged Sword: Benefits and Risks of Fish Consumption

Fish is a cornerstone of many healthy diets, celebrated for its high-quality protein, vitamins (including D and B2), and essential minerals. The American Heart Association recommends eating fish at least twice a week, particularly fatty fish rich in omega-3 fatty acids like EPA and DHA, to support heart and brain health. These essential fats are linked to lowering blood pressure, reducing stroke risk, and promoting cognitive development. However, the health benefits must be weighed against potential risks from contaminants, most notably mercury.

Methylmercury is a neurotoxin that can accumulate in fish from industrial and natural sources. Larger, longer-living predatory fish tend to have the highest concentrations, posing the greatest risk. For most healthy adults, consuming a variety of fish in moderation keeps mercury levels within safe limits. However, vulnerable populations—including pregnant women, nursing mothers, and young children—must be more cautious due to the risk of neurological damage.

Official Guidelines for Weekly Fish Intake

Based on guidance from health organizations like the U.S. Food and Drug Administration (FDA) and Environmental Protection Agency (EPA), weekly fish consumption varies based on the fish type and individual health status.

General Adult Recommendations

For most adults, the recommendation is at least two servings, or 8 ounces (cooked), of fish per week. To minimize mercury exposure, it's best to prioritize a variety of low-mercury fish. If you eat more than the recommended amount, it is best to stick to fish from the 'Best Choices' category.

Special Advice for Pregnant or Breastfeeding Individuals and Young Children

These groups are more sensitive to mercury's effects on brain and nervous system development.

Pregnant or Breastfeeding Women: Should aim for 8 to 12 ounces (2-3 servings) per week of a variety of fish from the 'Best Choices' category. It is crucial to select low-mercury fish and completely avoid high-mercury options like shark and swordfish.
Children: The serving size for children is smaller and varies by age, but they can eat fish from the 'Best Choices' list. For example, children aged 4 to 7 can have 3 ounces per week. Children should also avoid high-mercury fish.

Fish Caught Recreationally

For fish caught by family or friends, it is vital to check local advisories. If no advisory is available, the EPA recommends eating only one serving (6 oz for adults) per week of that fish and no other fish during that week. This is because local waters may have higher-than-average mercury or other contaminant levels.

Categorizing Fish by Mercury Content

To make informed choices, the FDA and EPA have categorized fish based on their mercury content.

Best Choices (Lowest Mercury): Safe to eat 2-3 times per week. These include species like salmon, sardines, tilapia, catfish, pollock, shrimp, and canned light tuna.
Good Choices (Moderate Mercury): Safe to eat once a week, with no other fish consumed that week. Examples include bluefish, halibut, mahi mahi, and albacore (white) tuna.
Choices to Avoid (Highest Mercury): Not suitable for vulnerable groups and should be limited for all others. These are typically large predatory fish such as king mackerel, shark, swordfish, and tilefish.

Making Smart Seafood Choices: A Comparison

To highlight the differences between fish choices, the following table compares key characteristics.


Fish Type	FDA/EPA Category	Typical Mercury Level (ppm)	Omega-3s	Considerations
Salmon	Best Choice	Low (0.022)	High	Excellent source of omega-3s. Widely available.
Sardines	Best Choice	Very Low	High	Small, oily fish. Also high in calcium.
Tilapia	Best Choice	Very Low	Low	A lean white fish, often farm-raised.
Canned Light Tuna	Best Choice	Low (0.014)	Moderate	Often skipjack tuna, with lower mercury than albacore.
Albacore Tuna	Good Choice	Higher (0.144)	High	Higher mercury than light tuna. Limit to one serving a week.
Mahi Mahi	Good Choice	Moderate	Moderate	Can be high in mercury; limit intake.
Swordfish	Choice to Avoid	Very High (0.995)	High	One of the highest mercury fish. Avoid for sensitive groups.
King Mackerel	Choice to Avoid	High (0.73)	High	Large predatory fish; high mercury levels.

Additional Considerations for Safe Fish Consumption

Beyond simply choosing the right fish, how you prepare and consume seafood also plays a role in safety.

Serving Size: A standard serving of cooked fish is approximately 4 ounces, about the size of the palm of your hand or a deck of cards. For most adults, this means aiming for two of these servings per week from the 'Best Choices' category.
Preparation: Opt for healthier cooking methods like baking, steaming, or grilling rather than frying, which adds unhealthy fats.
Sustainability: Consider purchasing fish from sustainable sources to support ocean health. The Marine Stewardship Council offers guides for finding sustainably sourced seafood. For more information on sustainable seafood practices, visit the National Oceanic and Atmospheric Administration's website at fishwatch.gov.
Vary Your Intake: The best approach is to eat a variety of fish and shellfish. This ensures you receive a broad range of nutrients and minimizes exposure to any one type of contaminant.

Conclusion: The Balanced Approach to Fish in Your Diet

Fish is a highly nutritious food, offering essential omega-3 fatty acids, protein, and various vitamins and minerals vital for health. While concerns about mercury are valid, they are largely manageable by making informed choices about the types and amounts of fish you eat. For the general population, the recommended two servings per week of a variety of low-mercury fish is a safe and beneficial goal. Vulnerable groups, including pregnant and breastfeeding women and young children, should adhere to stricter limits and focus exclusively on the lowest-mercury options. By following these guidelines and paying attention to the source of your seafood, you can enjoy the considerable health benefits of fish while minimizing any associated risks. The key is balance and variety, allowing you to confidently include this superfood in your weekly diet.

Frequently Asked Questions

For most healthy adults, the recommendation is to eat at least 8 ounces (cooked) of a variety of fish per week. This equates to about two standard servings.

Fish with the highest mercury levels, known as 'Choices to Avoid,' include shark, swordfish, king mackerel, and Gulf of Mexico tilefish. These should be limited by all adults and avoided by pregnant women and young children.

Pregnant and breastfeeding women are advised to eat 8 to 12 ounces per week of a variety of low-mercury fish, such as salmon, shrimp, and canned light tuna. They should completely avoid fish with high mercury levels.

High levels of methylmercury can accumulate over time and affect the brain and nervous system. This is particularly concerning for unborn babies and young children, whose developing brains are more susceptible to damage.

Yes, but it depends on the type. Canned light tuna (typically skipjack) is a 'Best Choice' and can be safely consumed 2-3 times per week. Canned or fresh albacore (white) tuna has higher mercury and should be limited to one 4-ounce serving per week.

No, mercury is absorbed into the muscle tissue of the fish, which is the part we eat. Neither cleaning nor cooking will remove the mercury that is already present.

Occasional overconsumption is generally not an issue, as mercury levels in the body don't change much from one week to the next. You can simply reduce your intake for the next week or two to balance it out over time.

To choose fish with the lowest mercury levels, focus on smaller, shorter-lived species from the 'Best Choices' category, such as salmon, sardines, shrimp, and tilapia. Consider opting for farmed fish with controlled water supply as well.