Which fish is good to eat every day? Navigating safe and healthy choices

November 7, 2025 •

5 min read

Health organizations like the American Heart Association recommend consuming fish at least twice per week for heart health. For those wondering which fish is good to eat every day?, the answer lies in selecting specific low-mercury, nutrient-dense varieties to maximize benefits while minimizing potential risks.

Quick Summary

For frequent intake, prioritize low-mercury, high-omega-3 fish such as sardines, salmon, and trout. Regular consumption requires moderation, variety, and informed choices to reap the health rewards of seafood safely.

Key Points

Prioritize low-mercury fish: Focus on small, oily fish and shellfish that are consistently low in mercury, such as sardines, salmon, and trout, for frequent consumption.
Variety is vital: To maintain a balanced nutrient profile and minimize exposure to any single contaminant, rotate your fish choices from the 'Best Choices' list provided by health organizations like the FDA.
Embrace the power of sardines: These tiny fish are an exceptionally high source of omega-3s and, if canned with bones, provide a significant boost of calcium and vitamin D.
Limit high-mercury species: Avoid or strictly moderate intake of larger predatory fish like King Mackerel, Swordfish, Shark, and Bigeye Tuna due to their higher mercury content.
Choose healthy cooking methods: Opt for baking, grilling, broiling, or steaming to preserve the nutritional integrity of the fish and avoid adding unhealthy fats.
Wild vs. farmed matters for salmon: While both are nutritious, wild salmon generally boasts a better omega-3 to omega-6 ratio and lower contaminants than its farmed counterpart.
Check your canned tuna: When buying canned tuna for frequent use, select canned light (skipjack), which has a lower mercury content than canned white (albacore).

The consumption of fish is widely promoted for its significant health benefits, especially its rich content of omega-3 fatty acids, high-quality protein, and essential vitamins like D and B12. However, the question of daily consumption is a nuanced topic, primarily due to concerns about mercury contamination and sourcing practices. While eating fish every day is generally safe for most individuals, the key is to be selective and vary your intake. Small, short-lived fish tend to have the lowest mercury levels, making them excellent candidates for regular inclusion in your diet.

Low-Mercury Champions for Daily Consideration

Certain types of fish and shellfish consistently rank as low in mercury and high in nutrients, making them suitable for frequent consumption.

Sardines

These small, oily fish are perhaps the best contender for daily eating due to their exceptional nutritional profile and low mercury content.

High Omega-3s: Gram for gram, canned sardines can contain even more omega-3s than salmon. These fatty acids are crucial for brain, heart, and metabolic health, offering powerful anti-inflammatory effects.
Rich in Calcium and Vitamin D: When eaten whole (bones and all), canned sardines are a fantastic source of calcium and vitamin D, both essential for bone health.
Sustainability: Because they are a small fish at the bottom of the food chain, sardines are a highly sustainable seafood choice.

Salmon

Salmon is another powerhouse of omega-3 fatty acids, protein, and vitamin D. Both wild and farmed salmon can be healthy choices, but wild salmon often has a higher omega-3 to omega-6 ratio and lower contaminants like PCBs.

Wild vs. Farmed: While farmed salmon may contain more fat overall, wild salmon generally offers a more favorable omega-3 fatty acid profile. When purchasing, look for wild Alaskan salmon, which is often certified as sustainable.
Mercury Levels: Salmon is considered a low-mercury fish, making it a safe option for regular meals.

Trout

This relative of salmon offers a milder flavor and is also rich in protein, omega-3s, and vitamin D.

Flavor and Versatility: Its delicate taste makes trout a great option for those new to seafood. It can be prepared in many ways, including grilling, baking, or pan-searing.
Low Mercury: Freshwater trout is on the FDA's 'Best Choices' list for low-mercury fish, suitable for frequent consumption.

Other Excellent Options for Regular Intake

In addition to sardines, salmon, and trout, several other fish and shellfish varieties are low in mercury and safe to incorporate frequently into your diet. This variety is key to a balanced nutritional intake and minimizing risk.

Anchovies: Tiny but packed with omega-3s, calcium, and selenium. They have very low mercury levels.
Atlantic Mackerel: A good source of omega-3s and selenium, Atlantic mackerel is also on the low-mercury list.
Cod: A lean white fish, cod is high in protein and a source of vitamin B12. It is also very low in mercury.
Canned Light Tuna: Made primarily from skipjack tuna, canned light tuna has significantly lower mercury levels than albacore or bigeye tuna. It provides a convenient source of protein and nutrients.
Shrimp and Scallops: As shellfish, they are low in mercury and rich in protein and minerals. Both are versatile and safe for frequent consumption.

Fish to Moderate or Avoid

To practice safe daily fish consumption, it's just as important to be aware of which fish to limit due to higher mercury levels. Mercury bioaccumulates, meaning it builds up in the tissues of larger, longer-lived fish, which are higher up the food chain.

High-Mercury Fish: The FDA and EPA list fish with the highest mercury levels, which should be avoided or limited to very infrequent consumption, especially by pregnant women and young children. These include King Mackerel, Marlin, Orange Roughy, Shark, Swordfish, and Bigeye Tuna.
Albacore Tuna: While not as high as Bigeye, canned albacore tuna has more mercury than canned light tuna. It is classified as a 'Good Choice' by the FDA, with recommendations to limit intake.

A Comparison of Popular Low-Mercury Fish


Fish	Primary Benefits	Key Considerations	Frequency Recommendation
Sardines	Excellent Omega-3s, high calcium, Vitamin D, minerals	Canned varieties can be high in sodium; rinse or choose low-sodium	Excellent for frequent/daily intake
Salmon	Rich in Omega-3s, protein, Vitamin D, and B vitamins	Wild-caught often has better nutritional profile, check for sustainable sourcing	Excellent for regular intake, consider wild for optimal health
Trout	Milder flavor, good source of Omega-3s, protein, B12, and D	Can be wild or farmed, check local advisories for wild-caught	Excellent for frequent intake due to low mercury
Cod	Lean protein, Vitamin B12, low fat	Mild flavor, great for beginners. Choose Icelandic for sustainability	Excellent for frequent intake due to very low mercury
Canned Light Tuna	Convenient, budget-friendly, good protein, Omega-3s	Choose canned light (skipjack) over albacore for lower mercury	Safe for regular weekly consumption

Healthy Preparation for Maximum Benefit

How you cook your fish significantly impacts its nutritional value. The healthiest methods preserve the omega-3s and avoid adding unhealthy fats and calories.

Baking: A simple and hands-off approach that keeps fish moist and flavorful without excess oil.
Grilling: Great for fatty fish like salmon, grilling adds a smoky flavor without heavy fats.
Broiling: Uses high, direct heat to cook fish quickly, resulting in a crispy exterior.
Steaming or Poaching: These methods cook fish gently, retaining its natural moisture and nutrients.
Avoid Deep-Frying: Frying adds unhealthy saturated and trans fats, negating many of the health benefits of eating fish.

Conclusion: Moderation, Variety, and Informed Choices

For most healthy adults, consuming fish frequently is a great strategy for boosting omega-3 intake and overall nutrition. The best approach is to choose a variety of species from the low-mercury category, including sardines, salmon, trout, and cod. This helps ensure a broad spectrum of nutrients and prevents overexposure to potential contaminants. Prioritize healthy cooking methods and remain mindful of your overall dietary balance. By being an informed and intentional consumer, you can safely enjoy the immense nutritional benefits of fish as a regular part of a healthy diet.

Visit the FDA website for the most current seafood consumption advisories.

Frequently Asked Questions

For most healthy individuals, it is safe to eat fish every day, provided you choose low-mercury species and maintain a variety in your diet. The key is to avoid frequent consumption of fish known to have high mercury levels, such as shark or swordfish.

Sardines and salmon are consistently ranked among the highest in heart-healthy omega-3 fatty acids. Other strong contenders include mackerel, herring, and anchovies.

The main concern is the potential for mercury bioaccumulation, especially from high-mercury fish. By choosing low-mercury options, this risk is significantly reduced, but consuming a variety of fish is still recommended to minimize any long-term risks.

Yes, canned sardines are an excellent option for frequent intake due to their high omega-3 and calcium content and low mercury levels. However, be mindful of the high sodium content in some canned varieties, especially if you have high blood pressure.

While both wild and farmed salmon provide excellent nutrients, wild salmon is often considered a slightly healthier choice due to a more favorable fatty acid profile and lower potential for contaminants like antibiotics. However, farmed salmon is a good and often more accessible source of omega-3s.

Pregnant and breastfeeding women should focus on eating 2-3 servings (8-12 ounces) per week of fish from the FDA's 'Best Choices' list (low-mercury fish) and should specifically avoid high-mercury fish. They should not eat fish daily.

Some of the fish with the lowest mercury levels include sardines, anchovies, salmon, pollock, Atlantic mackerel, cod, scallops, and freshwater trout.

For frequent consumption, it is best to stick to canned light tuna (made from skipjack), which is lower in mercury than albacore ('white') tuna. Even so, it's wise to limit intake and vary protein sources.