Nutrition Diet: What seafood is okay to eat every day?

October 16, 2025 •

4 min read

According to the Harvard School of Public Health, fewer than one in five Americans consumes the recommended amount of low-mercury seafood, often due to concerns about contamination. Understanding what seafood is okay to eat every day is key to enjoying its significant health benefits while minimizing potential risks associated with toxins like methylmercury.

Quick Summary

This article explores the safest and most nutritious seafood choices for regular consumption, with a focus on low-mercury content. It details which fish and shellfish are 'best choices,' highlights the health benefits of frequent seafood intake, and provides a clear guide on high-mercury options to limit.

Key Points

Prioritize Low-Mercury Seafood: Opt for smaller fish and shellfish like anchovies, sardines, shrimp, and oysters, which are naturally low in mercury.
Variety is Key: Rotate your seafood choices throughout the week to ensure a broad range of nutrients and minimize exposure to any single contaminant.
Limit High-Mercury Species: Reduce consumption of larger predatory fish like king mackerel, swordfish, and bigeye tuna, which accumulate more mercury.
Understand FDA Guidelines: The FDA lists 'best choices' for frequent consumption, especially important for sensitive groups like pregnant women and young children.
Choose Sustainable Sources: Consider environmental certifications for seafood to support responsible fishing practices.
Wild vs. Farmed: For certain species like salmon, wild-caught varieties often contain fewer contaminants, though both offer significant health benefits.
Be Mindful of Tuna: Stick to canned 'light' tuna (skipjack) for more frequent consumption, as it has significantly lower mercury than albacore or bigeye tuna.

Navigating Seafood for Regular Consumption

For many, including seafood in a regular diet is a goal due to its rich content of omega-3 fatty acids, high-quality protein, and essential micronutrients like iodine, selenium, and vitamin D. However, the primary concern for those considering daily consumption is the potential for methylmercury accumulation, a neurotoxin that can be harmful in high concentrations. By focusing on variety and selecting species with low mercury levels, it is possible to safely enjoy seafood as a consistent part of a healthy diet.

Understanding Mercury Levels in Seafood

Mercury in fish and shellfish primarily exists as methylmercury, a compound that can accumulate in the food chain. This process, known as biomagnification, means that larger, older predatory fish tend to have the highest mercury levels. Smaller fish and shellfish, which are lower on the food chain, typically contain much less mercury and are safer for more frequent consumption.

Low Mercury: Small fish and shellfish like anchovies, sardines, and shrimp.
Medium Mercury: Intermediate-sized fish like albacore tuna and halibut.
High Mercury: Large, long-lived predators such as swordfish and king mackerel.

The Safest Seafood for Daily Enjoyment

When aiming for daily or very frequent seafood intake, the following options are your best bet, according to guidelines from the FDA and EPA.

Anchovies: Tiny and packed with omega-3s, protein, and calcium, anchovies are extremely low in mercury. They can be mashed into pasta sauces, used to top avocado toast, or blended into dressings.
Sardines: Similar to anchovies, these small, oily fish are rich in omega-3s, protein, and vitamin D. Since you can eat the bones, canned sardines are also an excellent source of calcium.
Shrimp: One of the most popular shellfish, shrimp is a low-calorie, low-mercury source of high-quality protein. Concerns about its cholesterol content are largely outdated, as research shows dietary cholesterol is less impactful on blood cholesterol than saturated fat. A serving of around 100 grams is often considered safe for daily intake.
Oysters: These bivalves are low in calories and high in micronutrients like zinc, vitamin B12, and iron. They are a great, low-mercury option for nutrient density.
Clams and Mussels: These filter-feeding shellfish are also very low in mercury and provide excellent amounts of iron, zinc, and omega-3s.
Wild Alaska Salmon: While not suitable for eating every single day, wild-caught salmon from Alaska is a phenomenal choice for regular intake (a few times a week) due to its high omega-3 content and low contaminant levels compared to some farmed varieties.

Comparing Low-Mercury vs. High-Mercury Seafood


Feature	Low-Mercury Seafood	High-Mercury Seafood
Examples	Sardines, shrimp, clams, anchovies, salmon	Swordfish, king mackerel, marlin, bigeye tuna
Typical Size	Small to medium	Large
Lifespan	Shorter	Longer
Trophic Level	Lower on the food chain	Higher on the food chain
Daily Consumption	Safe in moderate, daily portions	Should be limited to less than once per week
Nutrient Profile	High in omega-3s, protein, calcium, iron, zinc	Can be high in omega-3s but risk outweighs benefit for frequent intake

Best Practices for Sustainable and Safe Seafood Choices

To ensure your frequent consumption is safe and environmentally conscious, follow these best practices:

Prioritize variety: Avoid eating the same seafood every day. While low in mercury, variety ensures a broader spectrum of nutrients and helps mitigate any single exposure risk.
Opt for sustainable sources: Look for certifications like the Marine Stewardship Council (MSC) or use guides like the Monterey Bay Aquarium Seafood Watch to choose seafood that is harvested responsibly.
Favor smaller species: Smaller fish and shellfish, like sardines and shrimp, naturally accumulate less mercury than larger, predatory fish.
Choose wild-caught when possible: For fish like salmon, wild-caught versions generally have lower contaminant levels than certain farmed varieties.
Be mindful of tuna: Canned light tuna (typically skipjack) is a 'best choice' for low mercury, while canned albacore and fresh/frozen yellowfin tuna are higher and should be consumed less frequently.

Conclusion: Making Informed Choices for Optimal Health

While consuming seafood daily is possible, it is not recommended to focus solely on one type. The best approach is to build a diverse rotation of low-mercury seafood, such as shrimp, sardines, anchovies, clams, and oysters. This strategy maximizes the intake of beneficial nutrients like omega-3 fatty acids and protein while minimizing the potential health risks associated with mercury. For optimal health and safety, consider the FDA's guidance and incorporate a variety of sustainable, low-mercury options into your diet throughout the week. By being mindful of your choices, you can confidently enjoy the nutritional benefits of seafood on a regular basis.

For more detailed information, consult the official U.S. Food and Drug Administration (FDA) guidelines on mercury in fish.

Frequently Asked Questions

While salmon is a fantastic source of omega-3s, eating it every single day can lead to excess calorie intake or slight mercury accumulation over time. It is safer and more nutritious to eat a variety of fish, including salmon, a few times per week rather than daily.

Shrimp is very low in mercury and safe for regular consumption. It is generally safe to consume up to 300 grams (about 10.5 ounces) of shrimp per day, as long as it's part of a balanced diet.

Smaller fish, like anchovies and sardines, are lower on the food chain and have shorter lifespans. This means they accumulate significantly less methylmercury compared to larger, longer-living predatory fish, making them safer for frequent consumption.

For regular consumption, choose canned 'light' tuna, which typically includes lower-mercury skipjack species. High-mercury albacore (white) tuna should be limited to about one serving per week.

No, cooking does not remove mercury from fish. Mercury is bound to the fish's muscle tissue and remains present regardless of the cooking method, such as frying, grilling, or poaching.

Excessive consumption of high-mercury seafood over time can lead to a buildup of mercury in the body, which is a neurotoxin. Following guidelines for variety and portion control, especially for high-mercury species, helps mitigate this risk.

Shellfish like shrimp, clams, oysters, mussels, and scallops are excellent choices for frequent consumption due to their low mercury levels and high nutrient content.