Understanding Nutrition: How often is it safe to eat fish in a week?

October 10, 2025 •

3 min read

According to the American Heart Association, eating fish at least twice a week can significantly reduce the risk of heart disease and stroke. However, balancing these benefits with potential risks is key, especially concerning the question of how often is it safe to eat fish in a week? This guide breaks down the official recommendations to help you make informed and healthy choices for you and your family.

Quick Summary

This guide provides recommendations from health organizations on safe weekly fish consumption. It details how to balance the benefits of omega-3s with potential mercury exposure, highlighting optimal choices for adults, children, and pregnant women.

Key Points

Two servings a week is recommended: Most health authorities, including the American Heart Association, suggest consuming two servings (about 8 ounces) of fish per week for adults.
Variety is key to minimize risk: Eating a diverse range of fish helps reduce exposure to any single type of contaminant like mercury.
Know your mercury levels: Large, predatory fish like shark and swordfish contain the highest levels of mercury and should be limited, while smaller fish like salmon and sardines have lower levels.
Vulnerable groups need special consideration: Pregnant women, breastfeeding mothers, and young children should avoid high-mercury fish entirely and stick to low-mercury options.
Health benefits outweigh risks for most: For the majority of the population, the cardiovascular and cognitive benefits of eating fish, especially species rich in omega-3s, far outweigh the potential risks of mercury exposure.

National and Global Recommendations

Most leading health organizations, including the American Heart Association and the U.S. Food and Drug Administration (FDA) in partnership with the Environmental Protection Agency (EPA), recommend that adults consume at least 8 ounces of seafood per week. This generally equates to two servings of fish, with a focus on types rich in omega-3 fatty acids. These essential fatty acids are crucial for brain and heart health and can reduce inflammation. However, a one-size-fits-all approach is not appropriate for all types of fish or all populations, due primarily to varying levels of mercury and other contaminants.

The Importance of Variety

Eating a wide variety of seafood is one of the best strategies for mitigating risk while still enjoying the nutritional benefits. Different fish species accumulate contaminants like mercury at different rates, largely dependent on their size, age, and position in the food chain. By diversifying your fish intake, you can limit your exposure to any single contaminant, ensuring a more balanced and safe dietary pattern over time. For instance, a weekly meal plan could include salmon one night and shrimp another, providing different nutrients and minimizing risk.

Navigating the Mercury Risk

Mercury is a neurotoxin that can be particularly harmful to the developing brains and nervous systems of fetuses, infants, and young children. Larger, longer-living predatory fish tend to have the highest mercury levels due to a process called bioaccumulation, where mercury builds up in the food chain. Fortunately, many nutritious fish and shellfish options are low in mercury.

To help consumers make safer choices, the FDA and EPA have categorized fish based on their mercury content. General advice recommends 2 to 3 servings per week of fish from the “Best Choices” list, or 1 serving per week from the “Good Choices” list. Certain fish should be avoided entirely by pregnant or breastfeeding women and young children.

Practical Tips for Safe Fish Consumption

Choose Wisely: Prioritize fish from the low-mercury category, such as salmon, sardines, and tilapia.
Eat Smaller, Younger Fish: These fish have had less time to accumulate contaminants.
Proper Preparation: For wild-caught fish, especially from unknown sources, trim away the skin and fatty tissues where some pollutants can concentrate. Mercury, however, is found throughout the muscle tissue and cannot be cooked or trimmed away.
Cook Thoroughly: Cooking fish to a safe internal temperature (145°F) is essential to kill harmful bacteria and parasites, especially when consuming raw or undercooked varieties like sushi.

Special Dietary Considerations

Certain populations should be more cautious with their fish consumption to minimize potential risks associated with mercury exposure. The EPA-FDA advice specifically addresses these vulnerable groups:

Pregnant and Breastfeeding Women: Recommended to consume 8 to 12 ounces per week of a variety of lower-mercury fish. They should completely avoid fish from the 'Choices to Avoid' list. The omega-3s in low-mercury fish are vital for the baby’s brain development.
Young Children: Should also be served 2 small servings per week of low-mercury fish, with portion sizes adjusted for age and weight. High-mercury fish should be avoided entirely.
Men and Other Adults: The general guideline of 2–3 servings a week applies, with emphasis on choosing from the “Best Choices” and practicing variety. For those who regularly consume larger quantities, choosing exclusively from the 'Best Choices' list is recommended.

Fish Choices by Mercury Level


Mercury Level	Best Choices (Eat 2–3 servings/week)	Good Choices (Eat 1 serving/week)	Choices to Avoid
Low	Anchovy, Catfish, Cod, Salmon, Sardine, Scallop, Shrimp, Tilapia, Trout (Freshwater), Tuna (Canned Light, Skipjack)	N/A	N/A
Moderate	N/A	Albacore Tuna (Canned), Bluefish, Carp, Halibut, Mahi-mahi, Snapper, Yellowfin Tuna	N/A
High	N/A	N/A	King Mackerel, Marlin, Orange Roughy, Shark, Swordfish, Bigeye Tuna

Conclusion

For most healthy adults, eating a couple of servings of fish per week provides significant health benefits without posing serious risks. The key to safe fish consumption lies in mindful choices, with an emphasis on low-mercury options and variety. While some individuals, such as pregnant women and children, need to be more cautious and selective, the overall consensus from health authorities is clear: including fish as a regular part of a balanced diet is a smart nutritional choice. By adhering to guidelines from reliable sources like the FDA and EPA, you can confidently enjoy the nutritional rewards of seafood.

Visit the FDA's site for comprehensive advice on eating fish and shellfish.

Frequently Asked Questions

For most healthy individuals, it is generally considered safe to eat fish daily, as long as you choose varieties that are low in mercury and rotate your choices. However, for those in vulnerable groups like pregnant women, daily intake may carry risks and is not recommended.

The safest fish to eat regularly are those categorized as 'Best Choices' by the FDA and EPA, due to their low mercury content. This list includes fish such as salmon, sardines, tilapia, and canned light tuna.

The safety of tuna depends on its type. For adults, canned light tuna (skipjack) can be consumed 2–3 times per week, while canned albacore (white) tuna should be limited to one serving per week due to higher mercury levels.

If you eat fish from local lakes, rivers, or coastal areas, you should check for state or local advisories. If no advisory is available, limit consumption to one serving per week and do not eat any other fish during that week.

No, cooking fish, whether by baking, grilling, or frying, does not reduce its mercury content. Mercury is found throughout the fish's tissue and cannot be removed by preparation or cooking methods.

Excessive intake of high-mercury fish can lead to mercury poisoning, which may cause neurological problems, memory loss, and damage to the brain and nervous system, especially in developing children and fetuses.

A typical adult serving of fish is about 4 ounces (113 grams) of cooked fish, roughly the size of a deck of cards. Portion sizes for children should be smaller and adjusted for their age and body weight.