How much shrimp can I eat per week for a healthy diet?

October 25, 2025 •

4 min read

According to the Dietary Guidelines for Americans, consuming at least 8 ounces of seafood per week is recommended for a healthy diet. Shrimp, being low in mercury and high in protein, can be a nutritious part of that weekly seafood intake. But how much shrimp can I eat per week specifically and is there a limit?

Quick Summary

For most healthy adults, 2-3 servings (8-12 ounces) of shrimp per week is a safe and beneficial amount. It is a lean protein source, rich in essential nutrients, and exceptionally low in mercury.

Key Points

Weekly Recommendation: Most healthy adults can safely eat 2-3 servings of shrimp per week, aiming for a total of 8-12 ounces of seafood.
Low Mercury Content: Shrimp are low on the food chain, meaning they have very low mercury levels, making them a safe choice even for pregnant women and children.
High in Nutrients: Shrimp is a great source of lean protein, selenium, iodine, and the antioxidant astaxanthin, contributing to thyroid, immune, and heart health.
Cholesterol Reconsidered: Modern research shows dietary cholesterol from shrimp has minimal impact on blood cholesterol for most people; focus instead on limiting saturated fat.
Healthy Preparation is Key: Maximize health benefits by grilling, steaming, or sautéing shrimp, and avoid high-fat cooking methods like deep-frying.
Source Smartly: Choose wild-caught shrimp or certified farmed options if concerned about antibiotic residues potentially found in some imported products.

Understanding Official Dietary Recommendations

For most healthy adults, the consensus from health organizations like the U.S. Dietary Guidelines and the American Heart Association recommends at least two servings of seafood per week. A standard serving size is about 4 ounces cooked. This means consuming a total of 8 ounces or more of various seafood per week is a good target. As a low-mercury option, shrimp can easily and safely contribute to this weekly goal. Specific advice from the FDA puts shrimp on its 'Best Choices' list for pregnant and breastfeeding women, endorsing 2-3 servings per week. This provides clear guidance that for the general population, this amount is certainly acceptable and offers numerous nutritional benefits.

The Mercury Factor: Why Shrimp is a Safer Choice

Unlike larger predatory fish that can accumulate higher levels of mercury, shrimp are near the bottom of the food chain, resulting in significantly lower mercury levels. The FDA reports that the mean mercury concentration in shrimp is very low, making it a safe option to consume multiple times a week. This low-mercury status is a primary reason why shrimp is recommended even for sensitive populations, such as pregnant women and children. By incorporating low-mercury seafood like shrimp into your diet, you can still reap the health benefits of seafood without the higher contamination risk associated with other fish.

Shrimp's Impressive Nutritional Profile

Shrimp offers an array of vital nutrients that contribute to overall health. It is an excellent source of high-quality, lean protein, crucial for muscle repair, immune function, and building enzymes. Beyond its protein content, shrimp is a mineral and vitamin powerhouse, providing significant amounts of:

Selenium: A powerful antioxidant that supports heart, immune, and thyroid health. A 4-ounce serving can provide 100% of your daily selenium needs.
Iodine: Essential for proper thyroid hormone production, which regulates metabolism.
Astaxanthin: A carotenoid antioxidant that has anti-inflammatory properties and may support brain health.
Vitamin B12: Important for nerve health and red blood cell production.
Other Minerals: Including phosphorus, copper, zinc, magnesium, and calcium.

Debunking the Cholesterol Myth

For years, shrimp was mistakenly avoided due to its high dietary cholesterol content. However, modern nutritional research has clarified that dietary cholesterol, the kind found in shrimp and eggs, has minimal impact on blood cholesterol levels for most people. Instead, it is saturated and trans fats that significantly raise 'bad' LDL cholesterol. Since shrimp contains very little saturated fat, it remains a heart-healthy food choice when prepared properly. For individuals with a genetic predisposition to high cholesterol, a healthcare provider can offer personalized dietary advice.

Comparison of Seafood Mercury Levels

While shrimp is a safe choice, it's wise to vary your seafood intake. The table below compares the mercury levels of common seafood species to illustrate why shrimp is considered a low-risk option. Data based on FDA sampling.


Seafood Type	Mean Mercury (PPM)	FDA Category	Notes
Shrimp	0.009	Best Choice	One of the lowest mercury options.
Scallop	0.003	Best Choice	Even lower mercury, also very safe.
Tuna (Canned Light)	0.126	Good Choice	Higher than shrimp, still safe in moderation.
Tuna (Canned Albacore)	0.350	Choices to Avoid/Limit	Significantly higher mercury, consume less frequently.
Swordfish	0.976	Choices to Avoid	One of the highest mercury fish, limit or avoid.
Salmon	0.022	Best Choice	A great option, rich in omega-3s and low in mercury.

Healthy Ways to Enjoy Shrimp

How you cook shrimp makes a big difference to its health benefits. To maximize the nutritional value, opt for cooking methods that don't add excessive saturated fat or calories. Healthy preparation methods include:

Grilling: Marinade with herbs, olive oil, and lemon for a light, flavorful meal.
Steaming: Excellent for preserving the natural flavor and texture, especially for shrimp cocktails.
Sautéing: Use a small amount of heart-healthy olive oil with garlic and spices.
Baking: A fast and convenient method that works well for medium to colossal-sized shrimp. Avoid deep-frying or drenching shrimp in heavy, creamy sauces, as these can add unnecessary saturated fat and calories, negating its health benefits.

Potential Risks and Special Considerations

While generally safe for most, some groups and individuals need to exercise caution when consuming shrimp.

Shellfish Allergy: Shrimp is a major food allergen. Individuals with a known allergy should avoid it completely.
Gout: Shrimp contains moderate levels of purines, which convert to uric acid in the body. Those with gout may need to moderate their intake, although dietary changes may not have a dramatic effect.
Contaminants in Farmed Shrimp: While mercury isn't an issue, some imported farmed shrimp may contain traces of antibiotics or other residues. For those concerned, opting for wild-caught shrimp or choosing brands certified by bodies like the Aquaculture Stewardship Council (ASC) can provide more assurance.
Eating Raw Shrimp: Raw seafood, including shrimp, carries a higher risk of foodborne illness. Vulnerable populations like pregnant women, young children, and those with weakened immune systems should avoid raw shellfish. Even for healthy individuals, ensuring raw shrimp has been properly frozen to kill parasites is critical.

Conclusion

For the average healthy adult, eating 8 to 12 ounces of shrimp per week, or about 2 to 3 servings, is a safe and healthy practice. As a low-mercury, high-protein food packed with essential nutrients, shrimp is a fantastic addition to a balanced diet. It's important to focus on healthy cooking methods and be mindful of sourcing to maximize its benefits. Always listen to your body and consult a healthcare provider for any specific dietary concerns, especially related to allergies or underlying conditions. The key to a healthy relationship with seafood, including shrimp, is moderation and variety.

Advice about Eating Fish - FDA

The Final Word on Weekly Shrimp Intake

Overall, the benefits of including shrimp in your diet outweigh the risks for most people. By following the recommended serving guidelines and practicing safe preparation, you can enjoy this versatile and nutritious seafood as a regular part of your meals. Focus on balance, variety, and informed choices to support your long-term health.

Frequently Asked Questions

For most healthy individuals, eating shrimp daily is acceptable as it is low in mercury and high in nutrients. However, experts often recommend varying your protein sources to ensure a wide range of nutrients. A daily portion of up to 300 grams has been cited as a potential daily intake limit.

A standard serving size of cooked shrimp is approximately 3 to 4 ounces. This typically translates to about 10-12 medium-sized shrimp or 3-4 jumbo shrimp.

For most people, no. While shrimp is high in dietary cholesterol, studies have shown that it does not significantly raise blood cholesterol levels. The saturated and trans fat in your diet has a much larger impact.

Farmed shrimp can be healthy, but sourcing is a factor. While some imported farmed shrimp may contain antibiotic residues, U.S. regulations are strict. Consumers concerned about this can choose certified farmed shrimp or wild-caught varieties.

Shrimp provides many health benefits, including being an excellent source of protein, selenium, and iodine. It also contains the antioxidant astaxanthin and is low in fat and calories.

Individuals with shellfish allergies should avoid shrimp entirely. People with gout may need to limit their intake due to purine content. Those with familial hypercholesterolemia may need personalized advice from a doctor.

Yes, it is safe and recommended for pregnant women to eat shrimp. The FDA lists shrimp as a 'Best Choice' due to its low mercury content and beneficial nutrients. It is crucial to ensure shrimp is fully cooked to avoid foodborne illness.

Look for shrimp with a mild, ocean-like smell. Avoid any that have a strong, fishy, or ammonia-like odor, as this indicates spoilage. For fresh shrimp, choose those with firm flesh and no black spots.