How Often Should I Eat Salmon for Omega-3?

December 20, 2025 •

4 min read

The American Heart Association recommends two servings of fatty fish weekly for heart health. Knowing how often you should eat salmon for omega-3 can support a heart-healthy diet.

Quick Summary

Learn how often to eat salmon to maximize omega-3 intake. This guide covers health benefits, the comparison of wild and farmed salmon, and provides safe preparation tips.

Key Points

Frequency: Aim for at least two servings of fatty fish, like salmon, per week to meet omega-3 needs, as recommended by the American Heart Association.
Serving Size: A single serving is approximately 3.5 to 4 ounces of cooked salmon.
Farmed vs. Wild: Both farmed and wild salmon are excellent sources of omega-3 and low in mercury. Farmed salmon can be fattier with more omega-3s, while wild is often leaner.
Cooking Method: Gentle cooking, such as baking or steaming, best preserves the omega-3 content. High-heat methods like frying can slightly reduce omega-3s.
Health Benefits: Regular salmon consumption supports heart and brain function, reduces inflammation, and can lower the risk of chronic diseases.
Low Mercury: Salmon is a low-mercury fish, making it a safe choice for regular consumption, even for pregnant women and young children.

Recommended Salmon Intake for Omega-3

Leading health organizations provide clear guidance on the amount of fatty fish, such as salmon, that should be part of a healthy diet. The American Heart Association (AHA), for example, advises consuming at least two servings of fish per week. A single serving is typically defined as 3.5 ounces (100 grams) of cooked fish. For most healthy adults, this intake level provides sufficient levels of the important omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

General Population Guidelines

For most people without underlying health conditions, aiming for a consistent intake is key. Spreading your two weekly servings of salmon across two different days is a simple strategy to maintain a regular supply of omega-3s. For instance, you could have a salmon fillet for dinner on Wednesday and another on Saturday. This frequency is enough to reap significant benefits, including improved cardiovascular health and reduced inflammation.

Guidelines for Specific Health Goals

Some individuals may have different needs based on their health status. For those with heart disease, the AHA might suggest consuming a higher amount of omega-3s, sometimes recommending daily supplements or higher dietary intake, though this should always be done under a doctor's guidance. The benefits of higher intake for specific conditions like high triglycerides have been observed in studies, which show that consuming a few extra servings per week can lead to noticeable improvements in blood fat levels.

Salmon vs. Other Omega-3 Sources

While salmon is an excellent source, it is not the only one. A comparison can help put its benefits into context.


Feature	Wild Salmon	Farmed Salmon	Omega-3 Supplement (e.g., Fish Oil)
Omega-3 Content	High; typically lean with lower overall fat.	High; can be fattier than wild.	Potent, concentrated dose of EPA and DHA.
Other Nutrients	High in vitamin D, B12, selenium. Leaner.	Can have higher total fat, including omega-6s depending on feed.	Varies by brand; may not contain other nutrients found in whole fish.
Mercury Levels	Very low mercury risk; considered a "Best Choice".	Very low mercury risk; considered a "Best Choice".	Typically very low mercury, but source and processing matter.
Sustainability	Varies by species and location; wild Alaskan salmon is often cited as a sustainable choice.	Environmental impact varies greatly by farming practices; can relieve pressure on wild stocks.	Source of oil varies; some can use by-products of fishing.
Cost	Often more expensive than farmed varieties.	Generally more affordable and widely available.	Price can vary depending on brand, dose, and quality.

Maximizing the Nutritional Benefits of Salmon

To ensure you are getting the most out of your salmon, consider these key steps:

Choose Wisely: Both farmed and wild salmon are low in mercury and excellent sources of omega-3s. Wild-caught options like Alaskan salmon are often prized for their cleaner nutrient profile, but farmed salmon is a perfectly healthy and more budget-friendly alternative.
Prioritize Gentle Cooking Methods: High-heat cooking methods like deep frying can damage the delicate omega-3 fatty acids. Methods such as baking, steaming, and poaching are better at preserving the nutritional integrity of the fish.
Proper Portion Control: Adhering to the recommended 3.5 to 4-ounce serving size is important. This is roughly the size of a deck of cards.
Combine with Other Healthy Foods: Pairing salmon with vegetables, whole grains, and healthy fats (like olive oil) can enhance the overall nutritional value of your meal and aid in nutrient absorption.

Integrating Salmon into Your Weekly Routine

Making salmon a regular part of your diet can be delicious and simple. Here are some ideas:

Salmon Salad: Use canned salmon to make a quick and satisfying lunch. Mix it with Greek yogurt instead of mayonnaise for extra protein.
Sheet Pan Dinner: For an easy weeknight meal, place salmon fillets on a sheet pan with your favorite vegetables (e.g., asparagus, broccoli) and roast them until the fish is flaky.
Grilled Salmon: A great option for warm weather, grilling adds a smoky flavor. Cook it skin-side down for crispy skin.
Baked Salmon: Simply brush a fillet with olive oil, sprinkle with herbs like dill, and bake it in the oven for 10-15 minutes.

Conclusion: A Consistent Approach for Optimal Health

For most healthy adults, consuming two servings of salmon per week is an effective and safe way to meet your omega-3 needs. This regular intake, combined with a balanced diet, supports long-term heart and brain health. While both wild and farmed salmon are healthy choices, opting for cooking methods like baking or steaming will help preserve the maximum amount of beneficial omega-3s. Remember, consistency is more important than specific meal timing for achieving the protective effects of these essential fatty acids.

More information on omega-3s

Frequently Asked Questions

A standard serving size of salmon is 3.5 to 4 ounces, which is roughly the size of a deck of playing cards.

Both wild and farmed salmon are excellent sources of omega-3s and are low in mercury. Some farmed salmon might contain slightly more omega-3 due to higher fat content, but wild salmon is often leaner.

While salmon is one of the best sources, you can get omega-3s from other fatty fish like mackerel and sardines, or from plant-based sources like flaxseed and walnuts. However, the EPA and DHA found in fish are generally more bioavailable.

No, salmon is considered a low-mercury fish. It is safe for regular consumption by the general population, including pregnant women and young children.

Gentle cooking methods like baking, steaming, and poaching are best for preserving omega-3 fatty acids. High-heat methods like deep frying can degrade these nutrients.

If you don't like fish, you can consider taking a high-quality fish oil or algae oil supplement. Consult your doctor to determine the appropriate dosage.

Omega-3s from salmon offer numerous benefits, including supporting heart and brain health, reducing inflammation, lowering triglycerides, and improving overall cognitive function.