How much salmon can you eat per week? A guide to balancing benefits and risks

November 27, 2025 •

4 min read

According to the American Heart Association, adults should aim for at least two servings of fatty fish like salmon per week. Knowing how much salmon can you eat per week involves balancing its rich nutritional benefits with considerations like potential contaminants and dietary variety.

Quick Summary

Adults are generally advised to eat two to three servings of salmon weekly to benefit from omega-3 fatty acids without excessive mercury exposure. Factors like wild versus farmed sources and individual health conditions influence specific recommendations. Variety in your diet is key for balanced nutrition.

Key Points

Recommended Intake: For most adults, 2-3 servings (8-12 ounces) of salmon per week is optimal for balancing health benefits and minimizing risks.
High in Omega-3s: Salmon is a rich source of omega-3 fatty acids, which support brain function, heart health, and reduce inflammation.
Low Mercury Content: Salmon is considered a low-mercury fish, making it a safer option for regular consumption compared to larger predatory fish.
Wild vs. Farmed: Wild salmon is often leaner and lower in contaminants like PCBs, while farmed salmon is more affordable and widely available.
Nutrient Rich: Beyond omega-3s, salmon provides high-quality protein, vitamin D, and other essential nutrients.
Consider Variety: To ensure a broad spectrum of nutrients and minimize risk, it's best to eat a variety of fish and other proteins, not just salmon.
Special Population Guidelines: Pregnant and breastfeeding women should adhere to specific FDA recommendations, limiting total low-mercury fish to 8-12 ounces per week.

Official Recommendations for Weekly Salmon Intake

For most healthy adults, consuming two to three servings of salmon per week is a widely supported recommendation. A standard serving size is typically 3 to 4 ounces, cooked. This intake level is designed to provide sufficient omega-3 fatty acids (EPA and DHA), which are essential for heart and brain health, while keeping exposure to potential contaminants like mercury at safe, low levels.

Pregnant and breastfeeding women, as well as young children, have more specific guidelines. The FDA advises these groups to consume a total of 8 to 12 ounces of low-mercury fish, including salmon, per week. However, they should avoid raw or undercooked fish to minimize the risk of bacterial contamination. It is always prudent for individuals in these sensitive groups to consult their healthcare provider for tailored advice.

The Health Benefits of Eating Salmon

Salmon is a nutrient-dense food packed with numerous health-promoting compounds. Here's a quick look at the major benefits:

Rich in Omega-3 Fatty Acids: Salmon is one of the best dietary sources of long-chain omega-3s, which are crucial for reducing inflammation and supporting brain and cardiovascular health.
High-Quality Protein Source: The protein in salmon helps repair tissues, build muscle mass, and promotes satiety, which can aid in weight management.
Source of Vitamin D: Salmon is one of the few natural food sources of vitamin D, which is vital for bone health and immune function.
Loaded with B Vitamins: These vitamins are essential for converting food into energy, managing inflammation, and supporting the nervous system.
Contains Astaxanthin: The powerful antioxidant that gives salmon its distinctive pink color has been shown to reduce the risk of heart disease by improving cholesterol levels.
Abundant in Selenium: This mineral supports immune function, protects bone health, and helps regulate metabolism.

The Risks of Overconsumption and Contaminants

While the health benefits are significant, it's important to be mindful of potential downsides, especially with excessive intake. The primary concerns revolve around contaminants and imbalances in nutrient intake.

Mercury Exposure

Although salmon is classified as a low-mercury fish by the FDA, it is not entirely free of the heavy metal. The mercury content can accumulate in the body over time with extremely high consumption, though the risk is minimal at recommended intake levels. The FDA reports that fresh/frozen salmon has a very low mean mercury concentration of 0.022 ppm, far below high-mercury fish like swordfish (0.995 ppm).

Other Pollutants

Farmed and some wild salmon can contain low levels of other industrial pollutants, including polychlorinated biphenyls (PCBs) and dioxins. Regulatory bodies set strict limits on these contaminants, but consuming a varied diet is a good practice to minimize exposure.

Nutrient Imbalances

Eating too much of any single food can lead to a lack of dietary variety. Over-relying on salmon could mean missing out on the diverse range of vitamins, minerals, and other nutrients found in other fish, proteins, and plant-based foods.

Wild vs. Farmed Salmon: A Comparison

The choice between wild-caught and farmed salmon is a frequent topic of debate. Both offer substantial health benefits, but there are some notable differences.


Feature	Wild-Caught Salmon	Farmed Salmon
Diet	Natural diet of small fish, plankton, and invertebrates.	Controlled, processed pellet feed that can include grains and fishmeal.
Omega-3s	Typically contains a higher ratio of omega-3 to omega-6 fatty acids.	Still a great source, but the omega-3 content can vary and is influenced by feed.
Contaminants	Often has lower levels of PCBs and dioxins due to foraging in open waters.	Can contain higher levels of PCBs and other contaminants due to crowded conditions and potentially polluted source materials.
Price	Generally more expensive due to the nature of the catch and its perceived premium quality.	More affordable and widely available, making it a cost-effective option for many.
Fat Content	Tends to be leaner with a firmer texture.	Can be fattier and higher in calories due to its diet and lack of exercise.
Sustainability	Alaskan wild salmon is certified sustainable by the Marine Stewardship Council.	Sustainability varies significantly based on farming practices and regulations; look for certifications.

Maximizing the Benefits and Minimizing Risks

Here are some best practices for including salmon in your weekly diet in a healthy and sustainable way:

Prioritize Variety: Rotate your intake of salmon with other low-mercury fish, such as sardines, anchovies, or tilapia, to ensure a broader nutrient profile and minimize contaminant exposure.
Pay Attention to Preparation: Choose healthier cooking methods like baking, grilling, steaming, or poaching over frying to avoid adding unhealthy fats.
Source Responsibly: Look for certifications like the Marine Stewardship Council (MSC) label for wild-caught salmon or Aquaculture Stewardship Council (ASC) label for farmed salmon to support responsible practices.
Consider Frozen or Canned: Flash-frozen salmon maintains its nutritional value effectively and can be more budget-friendly. Canned salmon, particularly wild varieties, is also a great, affordable option.
Adhere to Personal Guidelines: Pregnant women, breastfeeding mothers, and those with specific health conditions should follow medical advice regarding their intake. For the general population, sticking to the two to three servings per week guideline is a safe and beneficial approach.

Conclusion: Finding the Right Balance

Incorporating salmon into your diet is a fantastic way to boost your intake of heart-healthy omega-3s, high-quality protein, and vital vitamins. For most people, enjoying two to three servings per week—approximately 8 to 12 ounces—is the sweet spot for maximizing benefits while managing potential risks. By varying your seafood choices, prioritizing responsible sourcing, and choosing healthy cooking methods, you can confidently make salmon a nutritious staple of your diet.

For more information on fish consumption during pregnancy, please visit the FDA's advisory on the topic.

Frequently Asked Questions

While it's not strictly dangerous for healthy individuals to eat salmon daily due to its low mercury content, it's generally advised to consume a variety of proteins and fish throughout the week. This ensures a balanced intake of nutrients and further minimizes exposure to any potential contaminants.

A typical serving size for adults is 3 to 4 ounces, which is about the size of a standard deck of cards when cooked. This portion is generally used when calculating the recommended weekly intake.

Wild salmon is often considered healthier due to its lower levels of contaminants like PCBs and a higher omega-3 to omega-6 ratio. However, farmed salmon remains a very nutritious option and provides excellent health benefits at a more affordable price.

Potential risks of overconsumption include an increased intake of environmental pollutants like mercury and PCBs, as well as a lack of dietary variety if other protein sources are neglected. Adhering to the recommended weekly amount is key.

Yes, canned salmon can be a nutritious and cost-effective alternative to fresh or frozen salmon. It contains similar levels of omega-3s, protein, and other nutrients. Choosing a wild-caught canned variety can further enhance its nutritional profile.

The FDA recommends that pregnant and breastfeeding women eat 8 to 12 ounces of low-mercury fish, including salmon, per week. They should also completely avoid raw or undercooked fish to prevent foodborne illness.

Omega-3 fatty acids, specifically EPA and DHA, are essential fats that the body cannot produce on its own. Salmon is considered a 'fatty fish' with naturally high levels of these beneficial unsaturated fats, which are crucial for maintaining cell function, brain health, and a healthy heart.