How much salmon can you safely eat in a week?

December 10, 2025 •

4 min read

According to the American Heart Association, adults should aim for two servings of fish, especially fatty fish like salmon, per week. The question of how much salmon can you safely eat in a week involves balancing its incredible nutritional benefits, including omega-3s, with considerations for mercury and other contaminants.

Quick Summary

This guide provides clear, evidence-based recommendations on the safe weekly intake of salmon for various populations, detailing the benefits and risks, including mercury and contaminant levels.

Key Points

General Adult Guideline: Aim for 8-12 ounces of salmon per week, typically two to three servings, to maximize omega-3 benefits while minimizing mercury risk.
Pregnant and Breastfeeding Women: Limit intake to 8-12 ounces of fully cooked, low-mercury fish like salmon per week, and avoid raw preparations.
Children's Recommendations: Follow FDA age-specific serving guidelines, which range from 2 ounces to 4 ounces per week, based on their developmental stage.
Wild vs. Farmed: Both wild and farmed salmon are low in mercury and offer significant nutrition; farmed can be fattier with more omega-3s, while wild-caught may contain fewer contaminants like PCBs.
Nutritional Powerhouse: Salmon is rich in vital nutrients, including heart-healthy omega-3 fatty acids (EPA and DHA), high-quality protein, selenium, vitamin D, and B vitamins.
Mitigating Risks: Vary your protein sources and other fish intake throughout the week to avoid overexposure to potential contaminants and ensure a balanced diet.
Cooking Safety: Ensure salmon is cooked to a safe internal temperature, especially for vulnerable populations, to eliminate harmful bacteria.

Understanding the Recommended Weekly Intake

For most healthy adults, the general consensus is to consume up to 8 to 12 ounces of low-mercury fish like salmon per week. The U.S. Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) both place salmon in their "Best Choices" category due to its relatively low mercury content. This recommendation balances the intake of beneficial nutrients, such as omega-3 fatty acids, with the minimal risk of mercury accumulation.

Guidelines for Specific Populations

While the 8-12 ounce guideline applies to the general population, specific groups need more tailored advice. These recommendations are designed to maximize the significant health benefits while minimizing potential risks associated with contaminants.

Pregnant and Breastfeeding Individuals

For pregnant or breastfeeding women, the FDA recommends consuming 8 to 12 ounces of low-mercury fish, including salmon, per week. The omega-3 fatty acids, particularly DHA, are crucial for fetal and infant brain development. However, this population should strictly adhere to the guidelines and avoid raw or uncooked seafood to minimize the risk of bacterial contamination.

Children

Children's serving sizes are scaled based on their age and weight. The FDA advises the following weekly limits for low-mercury fish:

Ages 1-3: Two 1-ounce servings
Ages 4-7: Two 2-ounce servings
Ages 8-10: Two 3-ounce servings
Ages 11 and older: Two 4-ounce servings

Individuals with Health Concerns

For individuals with conditions like high cholesterol or gout, or those managing caloric intake, a slightly lower weekly amount of around 8 ounces might be more beneficial, as advised by some experts. It's always best to consult with a healthcare professional to determine the right intake for your specific needs.

Comparison: Wild vs. Farmed Salmon

One of the most debated topics is whether to choose wild-caught or farmed salmon. Both offer significant nutritional benefits, but there are differences worth noting.


Feature	Wild Salmon	Farmed Salmon
Mercury Levels	Generally very low.	Also low, considered a "best choice" by the FDA.
Omega-3s	Rich source; levels can vary depending on diet.	High levels, sometimes higher than wild due to fat content.
Contaminants (PCBs)	Lower risk as they live in vast ocean waters.	May contain slightly higher levels due to proximity and feed.
Nutrient Profile	Slightly higher protein content.	Slightly higher in total fat and calories.
Astaxanthin	Natural source from their diet.	Added to feed to replicate natural color.
Selenium	Excellent source.	Excellent source.

Both wild and farmed salmon are healthy options. The choice often comes down to personal preference, taste, and budget. For those concerned about PCBs, wild-caught may offer a slight advantage, while farmed salmon often provides excellent value and consistent nutritional content. To minimize any potential risks, it is advised to consume a variety of seafood and avoid overconsumption of any single type.

The Benefits of Eating Salmon

Salmon is a nutritional powerhouse, providing numerous health benefits that make it a cornerstone of a healthy diet. Key benefits include:

Excellent Source of Omega-3s: Rich in EPA and DHA, which support brain function and heart health by lowering blood pressure and reducing inflammation.
High-Quality Protein: Essential for muscle growth, tissue repair, and overall body function.
Rich in Selenium: Supports thyroid hormone metabolism, DNA synthesis, and acts as an antioxidant.
Potent Source of Vitamin B12: Crucial for nerve function and red blood cell production.
Loaded with Vitamin D: One of the few natural food sources of this essential vitamin, which is vital for bone health and immunity.

Potential Risks and How to Mitigate Them

While the benefits of salmon are clear, moderation is key. The main risks are related to overconsumption of contaminants like mercury and potential nutrient imbalances from a lack of dietary variety.

Mercury Exposure: Though low in salmon, excessive, daily consumption could lead to an unhealthy accumulation of methylmercury over time, causing neurological issues. The best mitigation strategy is to stick to the recommended weekly servings and diversify your fish intake.
Contaminants (PCBs and Dioxins): These can be present in both wild and farmed fish but are often more concentrated in farmed varieties. Consuming a varied diet and choosing different types of low-contaminant seafood can help mitigate this.
Nutrient Imbalances: Relying solely on salmon for protein and fats can lead to missing out on the varied nutrients found in other foods. A balanced diet incorporating various protein sources, fruits, and vegetables is the best defense.

For additional guidance on fish safety and preparation, consult resources from authoritative bodies like the FDA, including their recommendations on safe cooking temperatures (though some chefs prefer a lower temperature, the FDA recommendation is 145°F for safety).

Conclusion: Finding the Right Balance

For most healthy adults, consuming two to three servings (8 to 12 ounces) of salmon per week is considered a safe and beneficial practice. Pregnant women, nursing mothers, and children should follow specific, lower weekly limits to prioritize safety during critical developmental stages. The decision between wild and farmed salmon often involves balancing cost, taste, and environmental considerations, as both are nutritious, low-mercury options. By sticking to recommended serving sizes and maintaining a varied diet, you can enjoy the exceptional health benefits of salmon without worry.

Frequently Asked Questions

While salmon is highly nutritious and low in mercury, most experts recommend a more varied diet rather than eating any single food every day. Sticking to two to three servings per week allows you to reap the benefits while diversifying your nutrient intake from other food sources.

Farmed salmon can sometimes contain slightly higher levels of certain contaminants like PCBs due to their environment and feed. However, both wild and farmed salmon are considered low-mercury "best choices" by the FDA, and the health benefits generally outweigh the potential risks when consumed in moderation.

All salmon types, both wild and farmed, are very low in mercury compared to larger predatory fish like swordfish or shark. Canned salmon also has very low levels. Wild Alaskan salmon varieties, such as sockeye, are often cited as having some of the lowest contaminant levels overall.

Salmon is rich in omega-3 fatty acids (EPA and DHA), which benefit heart and brain health, and it's an excellent source of high-quality protein, selenium, vitamin D, and B vitamins.

Pregnant women should avoid raw or smoked fish, including lox, due to the risk of listeria bacteria. The FDA and health organizations recommend only fully cooked seafood for this population.

A standard serving size is typically 3 to 4 ounces, which is about the size of a deck of cards or the palm of your hand.

Excessive salmon consumption could lead to an overaccumulation of mercury or other contaminants over time, potentially causing neurological issues, though this is rare with low-mercury fish like salmon. It could also result in nutrient imbalances if other food groups are neglected.