How much salmon per week is safe?

December 9, 2025 •

3 min read

According to the Dietary Guidelines for Americans, most adults should eat at least 8 ounces of fish per week to reap its health benefits. Incorporating salmon into your diet is an excellent way to meet this recommendation, but many people question how much salmon per week is safe, particularly due to concerns about contaminants like mercury. This article will delve into official guidelines and important considerations to help you determine the right amount for your health needs.

Quick Summary

This guide provides expert-recommended weekly serving sizes for salmon, addressing common concerns about mercury and other contaminants. It breaks down consumption advice for different populations, including pregnant women and children, while highlighting the significant omega-3 fatty acid benefits of this nutritious fish. Crucial factors like source and preparation methods are also examined.

Key Points

Consumption Guidelines: Most healthy adults can safely consume 8 to 12 ounces of salmon (2-3 servings) per week.
Low Mercury Content: Salmon is considered a 'Best Choice' seafood due to its low mercury levels, making it safe for regular consumption.
Omega-3 Benefits: Salmon is a rich source of omega-3 fatty acids, which are crucial for heart and brain health.
Wild vs. Farmed: While there are minor differences, both wild and farmed salmon offer significant nutritional benefits and are low in mercury.
High-Risk Groups: Pregnant women, breastfeeding mothers, and young children should adhere to the 8–12 ounce weekly guideline for low-mercury fish.
Balanced Diet: It's important to vary your protein sources and practice healthy cooking methods to maximize the benefits of salmon.

Official Recommendations for Weekly Salmon Consumption

For the general healthy adult population, consuming two to three servings of fish, including low-mercury options like salmon, per week is widely recommended. A typical serving size is about 4 ounces. The FDA and EPA categorize salmon as a “Best Choice” seafood, advising a target of 8 to 12 ounces per week for most adults. This intake provides a healthy balance between the nutritional benefits, particularly from omega-3 fatty acids, and the minimal risk associated with low mercury levels in salmon.

Special Considerations for Vulnerable Populations

While salmon is safe for most people, certain groups should be more mindful of their intake and follow specific guidelines. For instance, pregnant or breastfeeding women and young children are advised to stick to the recommended 8 to 12 ounces per week from low-mercury fish like salmon. This is because excessive mercury exposure during critical developmental stages can pose a greater risk. Raw or undercooked salmon should also be avoided by pregnant individuals and those with compromised immune systems due to the risk of bacteria and parasites.

The Mercury Concern: Why Salmon is a Smart Choice

One of the primary concerns surrounding regular fish consumption is mercury, a heavy metal that accumulates in the food chain. Larger, predatory fish like swordfish and certain types of tuna contain significantly higher levels of mercury. In contrast, salmon is low on the aquatic food chain and does not live long enough to accumulate high concentrations of the metal, making it one of the safest seafood choices. FDA data shows fresh and frozen salmon have a very low mercury mean of 0.022 ppm, which is well below levels considered risky.

Wild vs. Farmed Salmon: Does it Matter?

The debate between wild-caught and farmed salmon is ongoing, with each offering slight differences in nutritional profile and contaminant levels. Both are excellent sources of omega-3s, but some differences exist.


Feature	Wild-Caught Salmon	Farmed Salmon
Omega-3 Levels	Often vary depending on species and diet. Typically contain less fat overall but a high concentration of omega-3s.	Often have higher overall fat and omega-3 content due to controlled, higher-fat feed.
Mercury Levels	Very low, as wild salmon are generally small and low on the food chain.	Also low; some studies suggest slightly lower mercury than wild, but both are well within safe limits.
PCB Levels	Generally lower, as they spend more time in open ocean environments away from coastal pollutants.	Can sometimes contain higher levels of PCBs, though regulators assure they are at safe levels.
Diet and Color	Feed on smaller crustaceans and marine life, resulting in their vibrant color.	Feed on processed pellets, with color often added to the feed to mimic the wild color.
Sustainability	Risk of overfishing is a concern; always look for sustainably-sourced options.	Environmental impact from waste and antibiotics is a concern, but many operations are increasingly sustainable.

Both wild and farmed salmon provide significant health benefits, and the differences are generally minimal from a safety perspective. The most important factor is regular consumption of this healthy protein.

Maximizing the Health Benefits of Salmon

To get the most from your weekly servings, consider these tips:

Prioritize variety: While salmon is a fantastic option, a varied diet with different types of low-mercury fish (e.g., tilapia, sardines, anchovies) and other proteins ensures a broader range of nutrients.
Choose healthy preparation methods: Baking, grilling, steaming, or poaching your salmon are the healthiest ways to prepare it, avoiding the unhealthy fats added by frying.
Be mindful of portion sizes: A standard 4-ounce serving is roughly the size of a deck of cards or the palm of your hand. Using this as a guide can prevent excessive intake.

Conclusion

For most healthy adults, consuming two to three servings of salmon per week (8–12 ounces total) is not only safe but highly beneficial for overall health. Salmon's low mercury content makes it an excellent seafood choice, even for vulnerable groups like pregnant women and young children, when consumed within recommended limits. While the wild versus farmed debate offers subtle differences, both versions provide essential omega-3 fatty acids and protein. Ultimately, the biggest benefit comes from regularly incorporating this nutritious fish into a balanced diet, so enjoy your weekly salmon meals without worry.

For further information from a reliable source, see the FDA's guidance on eating fish.

Frequently Asked Questions

While it is generally safe for most healthy adults to eat salmon more frequently, it's advisable to aim for two to three servings per week. A varied diet with other proteins ensures a wider range of nutrients and minimizes potential risk factors like consistent exposure to low-level contaminants.

No, salmon is a low-mercury fish. It is considered a 'Best Choice' option by the FDA and EPA because it is low on the food chain and does not accumulate high levels of mercury like larger predatory fish do.

A standard serving of salmon for an adult is approximately 4 ounces, which is roughly the size of a deck of cards or the palm of your hand.

Both wild and farmed salmon have very low mercury levels that are well within safe consumption limits. Some studies have even found slightly lower mercury levels in farmed salmon compared to wild.

Yes, pregnant women can safely eat salmon. The FDA recommends eating 8 to 12 ounces of low-mercury fish, including salmon, per week to support the baby's brain and nervous system development. They should avoid raw or undercooked salmon.

Salmon is rich in omega-3 fatty acids, high-quality protein, and vitamins. It supports heart and brain health, reduces inflammation, and can benefit skin and joint health.

Concerns about PCBs exist, particularly in some farmed salmon, but regulatory bodies like the FDA assure that levels are low enough to not cause harm when consumed within recommended guidelines. Wild salmon generally has lower PCB levels.