How Often Should a Woman Eat Fish for Optimal Health?

December 1, 2025 •

4 min read

According to the Dietary Guidelines for Americans, most adults, including women, should consume at least 8 ounces of fish per week for key nutrients. Understanding how often should a woman eat fish is essential, as recommendations can vary significantly depending on factors like pregnancy, breastfeeding, and overall health goals.

Quick Summary

This guide outlines evidence-based recommendations for women's fish consumption. It details safe weekly serving sizes, identifies low-mercury fish options, and discusses specific considerations for those pregnant, breastfeeding, or planning a family.

Key Points

Two Servings Per Week: Most healthy women should aim for two 4-ounce servings of fish weekly, with at least one being an oily fish for maximum omega-3 intake.
Increased Intake for Pregnancy: Pregnant or breastfeeding women are advised to consume 8 to 12 ounces of low-mercury seafood per week to support fetal brain development.
Beware of Mercury: Certain fish species, like shark, swordfish, and king mackerel, are high in mercury and should be avoided entirely during pregnancy and limited by other women.
Best Choices are Key: Prioritize low-mercury fish such as salmon, sardines, trout, and canned light tuna to reap the benefits safely.
Cooking is Critical: Pregnant women should only eat thoroughly cooked fish and avoid raw or undercooked varieties like sushi to prevent foodborne illness.
Varied Choices are Best: Eating a variety of different low-mercury fish helps ensure a wide range of nutrients and minimizes exposure to any single contaminant.

The Foundation: General Recommendations for Women

For most healthy adult women who are not pregnant, the American Heart Association (AHA) recommends eating at least two servings of non-fried fish per week. A single serving is typically defined as 4 ounces (about the size of a woman's palm). This recommendation is driven by the significant health benefits of omega-3 fatty acids, which are particularly abundant in fatty fish. These nutrients are crucial for cardiovascular health, reducing inflammation, and supporting brain function. Opting for diverse, low-mercury options ensures a wide range of vitamins and minerals, including vitamin D, B12, iron, and selenium.

Special Considerations: Fish Intake During Pregnancy and Breastfeeding

When a woman is pregnant, planning a pregnancy, or breastfeeding, the guidelines become more specific to balance nutritional needs with mercury exposure risks. Both the U.S. Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) advise this group to consume 8 to 12 ounces of low-mercury fish per week. This intake is vital for the developing baby's brain and nervous system. It is important to note that women in this group should specifically choose fish from the 'Best Choices' list to minimize mercury exposure.

Best Fish Choices for Pregnancy and Lactation

Salmon
Sardines
Trout (freshwater)
Tilapia
Cod
Shrimp
Canned light tuna
Pollock

Conversely, certain high-mercury fish should be avoided entirely during pregnancy due to their potential neurotoxic effects on the fetus.

Fish to Avoid During Pregnancy

Shark
Swordfish
King Mackerel
Tilefish (especially from the Gulf of Mexico)
Bigeye Tuna

The Mercury Concern: Balancing Benefits and Risks

Mercury is a naturally occurring element that, through pollution, can accumulate in water bodies. Larger, longer-lived, and predatory fish tend to have higher levels of mercury, which can pose health risks if consumed excessively over time. However, for most adults, the health benefits of eating fish far outweigh the potential risks associated with mercury. The key is to make informed choices and focus on variety, selecting low-mercury fish most often. It is also important for women who may become pregnant in the near future to be mindful of their fish intake, as mercury can remain in the body for several months.

How to Choose and Prepare Fish Safely

To maximize the health benefits and minimize risks, consider the following best practices for consuming fish:

Vary your choices: Diversify your seafood consumption to minimize exposure to any single type of contaminant and ensure a broad spectrum of nutrients.
Select low-mercury options: Prioritize 'Best Choice' fish from reputable lists from health organizations like the FDA or EPA. A 4-ounce serving of canned light tuna, for instance, can be included in the weekly intake, while albacore tuna should be limited to once a week due to higher mercury levels.
Prioritize healthier cooking methods: Grilling, baking, broiling, and steaming are preferable to deep-frying, which can increase the fat content.
Cook thoroughly: Especially for pregnant and breastfeeding women and children, it is crucial to cook all seafood to an internal temperature of 145°F (63°C) to kill harmful bacteria and parasites. Raw or undercooked seafood, including sushi, should be avoided during pregnancy.
Consider canned and frozen options: Canned fish like sardines and salmon can be cost-effective and nutritious alternatives to fresh fish. Frozen fillets also offer convenience and a longer shelf life.

Comparison Table: Mercury Levels and Omega-3 Content


Fish Type (Example)	Common Mercury Level	Omega-3s (EPA+DHA)	Recommended Intake	Notes
Wild Salmon	Very Low	High	2-3 servings/week	Excellent source of healthy fats; sustainable wild options available.
Sardines (canned)	Very Low	High	2-3 servings/week	Provides calcium and vitamin D; often canned with bones.
Cod	Low	Moderate-Low	2-3 servings/week	A lean white fish, good source of protein.
Canned Light Tuna	Low	Moderate	2-3 servings/week	Most versatile; often skipjack tuna.
Albacore Tuna	Moderate-High	Moderate	Max 1 serving/week for women of childbearing age	Should be limited, especially for women of childbearing age due to higher mercury.
Swordfish	Very High	Moderate-High	Avoid if pregnant, limit 1 serving/week for others	Predatory fish with significant mercury risk; not recommended during pregnancy.

Conclusion: A Balanced Approach to Seafood

For women, incorporating fish into a regular diet offers significant health advantages, primarily through its supply of omega-3 fatty acids, protein, and essential micronutrients. General recommendations suggest two servings per week, with a specific focus on low-mercury options, a directive that becomes even more critical for pregnant, breastfeeding, or potentially pregnant women, who should consume 8 to 12 ounces weekly from the safest categories. The key to reaping the rewards while minimizing risks lies in variety and choosing smaller, shorter-lived fish over larger predatory species. By following these guidelines, women can confidently make seafood a staple of their healthy eating pattern at all stages of life.

Heart.org provides comprehensive resources on the cardiovascular benefits of including fish and omega-3s in your diet.

Frequently Asked Questions

A typical portion of fish is about 4 ounces (113 grams), which is approximately the size and thickness of an adult woman's palm.

Large, predatory fish like shark, swordfish, king mackerel, and tilefish contain high levels of mercury and should be avoided by pregnant women and limited by others.

Yes, many health organizations place low-mercury fish, such as salmon and sardines, in a 'Best Choices' category, and a woman can safely eat 2 to 3 servings or more per week.

Canned light tuna is considered a safe 'Best Choice' for fish consumption (2-3 servings/week), but albacore (white) tuna should be limited to no more than one serving per week due to higher mercury levels.

Fish provides high-quality protein, omega-3 fatty acids for heart and brain health, and essential vitamins and minerals, which can benefit skin, mood, and overall wellness.

While supplements provide omega-3s, they do not offer the full spectrum of protein, minerals, and other vitamins found in whole fish. For pregnant women, evidence strongly supports consuming fish over supplements for neurocognitive benefits.

Yes, healthier cooking methods like baking, grilling, and steaming are recommended over frying, which can increase the fat content. Cooking thoroughly is also crucial for preventing foodborne illness.