Is it okay to eat seafood three times a week? Benefits, Risks, and Best Choices

December 15, 2025 •

4 min read

According to the American Heart Association, consuming fish at least two times per week is recommended for a healthy diet. So, is it okay to eat seafood three times a week? For many, this level of consumption is not only safe but can also be highly beneficial, provided you make smart choices about the types of seafood you consume.

Quick Summary

This article explores the health benefits of eating seafood three times per week, including omega-3s, lean protein, and key vitamins. It also addresses potential risks like mercury exposure and offers guidance on selecting low-contaminant options.

Key Points

Heart and Brain Benefits: Consuming seafood regularly, especially oily fish, is linked to better heart and brain health due to high levels of omega-3 fatty acids.
High in Nutrients: Seafood is a great source of lean protein and essential vitamins and minerals like Vitamin D, B12, iodine, and selenium.
Mercury is a Key Risk: Larger, longer-lived predatory fish tend to have higher levels of mercury, which can be harmful, particularly for vulnerable populations.
Choose Low-Mercury Options: Prioritize 'Best Choice' seafood like salmon, shrimp, sardines, and canned light tuna to minimize mercury exposure.
Variety is Crucial: Varying the types of seafood you eat each week ensures you get a wider range of nutrients and reduces the risk of excessive exposure to any single contaminant.
Check Guidelines: Resources like the EPA-FDA advisory and local health advisories can help you make the safest and most informed seafood choices.
Opt for Healthier Preparation: Baking, grilling, and steaming are healthier cooking methods than deep-frying, which can add unhealthy fats.

Benefits of Regular Seafood Consumption

Eating seafood three times a week can offer significant health advantages, thanks to its rich nutritional profile. The primary draw is the high concentration of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fats are crucial for numerous bodily functions and are less common in other food sources.

Heart and Brain Health

Studies consistently show that regular seafood intake is linked to a lower risk of cardiovascular disease. Omega-3s help to lower blood pressure, reduce triglycerides, and decrease the risk of abnormal heart rhythms. Beyond the heart, these fatty acids are vital for brain function. They are key building blocks for brain tissue and can support cognitive function, memory, and may help reduce the risk of depression and age-related cognitive decline.

High-Quality Lean Protein

Seafood is an excellent source of high-quality, lean protein with less saturated fat than many other animal proteins. This makes it a great choice for muscle repair, maintaining a healthy weight, and staying satiated. Protein is also essential for a healthy immune system, enzyme production, and overall cellular function.

Rich in Essential Nutrients

In addition to protein and omega-3s, seafood is a powerhouse of essential vitamins and minerals. Here is a list of some key nutrients found in seafood:

Vitamin D: Crucial for bone health, immune function, and mood regulation. Fatty fish like salmon are particularly rich in this vitamin.
Vitamin B12: Important for red blood cell formation and nervous system function.
Iodine: Essential for proper thyroid function and metabolism.
Selenium: A potent antioxidant that protects against cell damage.
Zinc: Supports immune health and wound healing.

Potential Risks and How to Mitigate Them

While the benefits are numerous, there are some potential downsides to frequent seafood consumption, primarily concerning contaminants like mercury. However, these risks can be minimized with informed choices.

Mercury Contamination

Mercury is a neurotoxin that can build up in fish, especially larger, longer-lived predator species. High levels of mercury can be harmful, particularly to developing fetuses, infants, and young children. The key is to select seafood that is low in mercury while limiting or avoiding those that are high in it.

Other Contaminants

Some seafood can also contain other environmental pollutants, such as polychlorinated biphenyls (PCBs). Similar to mercury, these substances are more concentrated in larger, fattier fish. Choosing a variety of smaller, leaner fish can help reduce overall exposure.

Comparison of Seafood Choices

To help you navigate your options, the following table compares common seafood types based on mercury levels and omega-3 content.


Seafood Type	Mercury Level	Omega-3 Content	Best For...	Considerations
Salmon	Low	High	Heart and brain health	Wild-caught often has higher omega-3s
Sardines	Very Low	High	Bone health (with bones), inflammation	Sustainable and budget-friendly
Shrimp	Low	Low	Lean protein source	High cholesterol content, but generally safe for most
Tuna (Canned Light)	Low	Moderate	Convenient protein source	Canned albacore has higher mercury, limit intake
Swordfish	High	Moderate	Occasional treat	Best to avoid, especially for pregnant women
Tilapia	Very Low	Very Low	Lean protein	Low in beneficial omega-3s

Making Smart Seafood Choices

Eating seafood three times a week is perfectly safe and beneficial if you prioritize variety and low-mercury options. The EPA and FDA provide guidelines to help consumers make informed decisions. Their advice categorizes fish into 'Best Choices,' 'Good Choices,' and 'Choices to Avoid,' and encourages variety to gain a broader range of nutrients and minimize exposure to contaminants.

Some tips for safe and healthy consumption include:

Vary your choices: Don't stick to the same type of fish each week. Rotate between options like salmon, cod, shrimp, and sardines to balance nutrients and lower risk.
Opt for low-mercury fish: Focus on smaller fish that are lower on the food chain, such as salmon, sardines, and trout.
Use healthy cooking methods: Choose baking, grilling, steaming, or pan-frying with healthy oils over deep-frying.
Check local advisories: If you consume locally caught fish, check advisories from your state or local authorities for specific water bodies.

Conclusion

For most healthy adults, it is not only acceptable but beneficial to eat seafood three times a week, as long as you focus on low-mercury varieties. This frequency can provide a consistent supply of heart-healthy omega-3s, high-quality protein, and essential micronutrients. By being mindful of your choices and incorporating a variety of fish into your diet, you can enjoy the delicious flavors and numerous health benefits seafood has to offer while minimizing any potential risks.

For more detailed information on specific fish and shellfish, consult the official FDA-EPA advice via their website.

Frequently Asked Questions

Yes, for most healthy adults, it is safe and can be very beneficial to eat fish three times a week, provided you focus on low-mercury varieties like salmon, sardines, and shrimp.

The USDA and American Heart Association recommend consuming at least two servings of seafood per week, which is typically around 8 ounces total.

Fish to limit or avoid due to high mercury content include shark, swordfish, king mackerel, and tilefish.

Excellent low-mercury options include salmon, sardines, shrimp, cod, canned light tuna, and tilapia.

Canned 'light' tuna is generally lower in mercury and can be a good choice. However, it's still best to vary your seafood sources. Limit 'albacore' or 'white' tuna, which is higher in mercury.

Farmed and wild-caught fish both offer significant nutritional benefits. However, nutritional content can vary based on factors like farming practices and diet. Some farmed fish may even have higher omega-3s depending on their feed.

While generally safe for most adults, eating fish daily may increase exposure to potential contaminants. Experts recommend sticking to 2-3 times per week, focusing on low-mercury options.