How much salmon should I eat a week? A definitive guide

November 29, 2025 •

4 min read

The Dietary Guidelines for Americans recommend eating 8 ounces of seafood per week, and salmon is a popular choice for meeting that goal. Find out precisely how much salmon should I eat a week to maximize its impressive health benefits while staying mindful of potential risks.

Quick Summary

Adults generally should aim for two to three servings (8-12 ounces) of low-mercury fish like salmon per week for optimal omega-3 intake. Serving sizes vary for children and during pregnancy, with specific guidelines for safety and maximum health benefit.

Key Points

Weekly Intake: For most healthy adults, aim for two to three servings (8-12 ounces total) of salmon per week.
Omega-3 Benefits: Regular consumption of salmon boosts heart and brain health, and reduces inflammation, thanks to its high content of omega-3 fatty acids.
Risk Management: Salmon is a low-mercury fish, but a varied diet is still recommended to prevent excessive intake of any single nutrient or potential contaminant.
Wild vs. Farmed: Wild salmon is typically leaner and has fewer contaminants, while farmed salmon is more affordable and widely available. Both are nutritious choices.
Special Populations: Pregnant women and children have specific, slightly different intake recommendations to maximize benefits while ensuring safety.
Nutrient Variety: To avoid nutrient imbalances, don't rely solely on salmon; incorporate a variety of other protein sources, fruits, and vegetables.

Understanding the Standard Weekly Recommendation

For most healthy adults, the standard advice from major health organizations, such as the American Heart Association (AHA), FDA, and EPA, is to consume at least two servings of fatty fish per week. This generally translates to a total of about 8 to 12 ounces of fish like salmon. A single serving is typically considered to be 3.5 to 4 ounces of cooked fish. This intake level is designed to provide sufficient amounts of omega-3 fatty acids for heart and brain health while minimizing any potential concerns over contaminant levels, as salmon is naturally a low-mercury fish. While there is no known harm for healthy adults eating salmon more frequently, it's widely advised to vary protein sources to ensure a balanced diet and broader nutrient intake.

The Health Benefits of Consistent Salmon Consumption

Regularly including salmon in your diet offers a powerful nutritional punch. The primary benefits stem from its rich content of omega-3 fatty acids, high-quality protein, and essential vitamins and minerals.

Omega-3 Fatty Acids

Salmon is one of the best sources of long-chain omega-3s, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are crucial for several bodily functions. These essential fats are known to:

Support heart health: Help to reduce blood pressure, lower triglycerides, and may decrease the risk of heart attack, stroke, and arrhythmias.
Enhance brain function: DHA is vital for brain development and maintenance, potentially improving memory and cognitive function and reducing the risk of conditions like dementia and Alzheimer's disease.
Reduce inflammation: The potent anti-inflammatory effects of omega-3s can help manage symptoms of inflammatory conditions like arthritis.

Vitamins and Minerals

Beyond healthy fats, salmon is packed with other vital nutrients:

Vitamin D: It is one of the few natural food sources of vitamin D, which is essential for bone health and calcium absorption.
B Vitamins: Rich in B12, B6, and B3, which support energy production, brain function, and DNA repair.
Selenium: This mineral has antioxidant properties that protect cells from damage and may benefit thyroid health.

Potential Risks and How to Mitigate Them

While salmon is generally safe and healthy in moderation, consuming it excessively or improperly can pose risks. It's important to be mindful of your overall dietary pattern.

Mercury and Other Contaminants

Low risk in salmon: Salmon is classified as a low-mercury fish, making it significantly safer than high-mercury predators like swordfish or king mackerel.
Bioaccumulation: Despite low levels, prolonged very high intake of any fish could potentially lead to a gradual accumulation of mercury, though this risk is minimal with recommended amounts of low-mercury fish.
Other pollutants: Some farmed salmon may contain higher levels of other contaminants like polychlorinated biphenyls (PCBs), though farmed products are heavily regulated in many countries.

Excessive Nutrient and Calorie Intake

Calorie density: Salmon is higher in fat and calories than leaner white fish, and overconsumption, particularly of farmed varieties, could contribute to excessive calorie intake.
Nutrient imbalance: Relying too heavily on a single food source, even a healthy one, can lead to a lack of variety in your diet and potential nutrient imbalances. A balanced diet with various protein sources is always the best approach.

Wild vs. Farmed: Making an Informed Choice

Choosing between wild-caught and farmed salmon involves considering nutritional content, environmental impact, and cost. Below is a comparison to help you decide.


Feature	Wild-Caught Salmon	Farmed Salmon
Fat Content	Generally leaner and lower in overall fat and calories.	Higher in total fat, which can result in a richer, more buttery flavor.
Omega-3s	Often contains a higher concentration and a better balance of omega-3 to omega-6 fatty acids.	A great source of omega-3s, but their diet leads to a less ideal ratio with omega-6s.
Contaminants	Typically lower in contaminants like PCBs due to a natural diet and less confined environment.	May contain higher levels of PCBs and other pollutants, though levels are regulated.
Sustainability	Wild fisheries, particularly in Alaska, are often well-managed and sustainable.	Can have significant environmental impacts, including pollution and potential escapees. Look for certifications like ASC or BAP.
Cost	Typically more expensive and seasonal due to natural life cycles.	Generally more affordable and available year-round.

Salmon Intake Guidelines for Specific Populations

Pregnant and breastfeeding women: The FDA recommends 8–12 ounces of low-mercury fish, including salmon, per week. It is crucial to cook salmon thoroughly and avoid raw versions (like lox) to minimize bacterial risks. The DHA in salmon is essential for fetal brain and nervous system development.
Children: Serving sizes should be adjusted based on age, starting at 1-ounce servings for ages 1-3 and increasing with age. Salmon is considered a "Best Choice" low-mercury fish, making it a safe and nutritious option.

Conclusion

For most healthy adults, consuming two to three servings (8-12 ounces) of salmon per week is a safe and effective way to gain its numerous health benefits, especially from omega-3 fatty acids. While wild salmon offers some nutritional advantages and is generally lower in contaminants, responsibly farmed options are a viable and accessible alternative, particularly those with sustainability certifications. The key takeaway is to incorporate this nutritious food into a well-rounded diet, vary your protein sources, and be mindful of portion sizes. For specific dietary or health concerns, it is always best to consult a healthcare provider or registered dietitian. For further guidelines on seafood safety and consumption, you can consult the official recommendations from the U.S. Food and Drug Administration.

Frequently Asked Questions

While salmon is nutritious, health experts advise limiting intake to two or three servings per week. This ensures a balanced diet with a variety of protein sources and prevents the potential long-term accumulation of trace amounts of contaminants like mercury, which is low in salmon but not zero.

A standard single serving size for an adult is typically 3 to 4 ounces of cooked salmon.

Yes, both canned and fresh salmon are excellent sources of protein and omega-3s. Canned salmon, especially with edible bones, is also a good source of calcium.

Salmon is rich in omega-3 fatty acids, high-quality protein, B vitamins, and vitamin D, which collectively support heart, brain, and bone health, while also helping to reduce inflammation.

Both are nutritious, but wild salmon is typically leaner and has lower levels of contaminants. Farmed salmon is more widely available and often more affordable. The best choice depends on your priorities and budget.

Yes, the FDA recommends 8–12 ounces of low-mercury fish like salmon per week for pregnant women, as the DHA is important for fetal development. However, raw salmon should be avoided due to the risk of bacteria.

The risk is very low for salmon due to its position low on the food chain, which results in low mercury content. Health recommendations already account for this minimal risk, especially when seafood intake is varied.