How Much Salmon Can You Eat In a Week? | FDA’s Best Choices

Healthy adults can safely eat 8 to 12 ounces (2 to 3 servings) of low-mercury fish like salmon per week, according to FDA guidelines.

You probably already know salmon is good for you — rich in omega-3s, high-quality protein, and B vitamins. But the same health advice that lands salmon on your weekly dinner plan also comes with a dose of caution: don’t overdo it. The question isn’t whether to eat salmon, but how much salmon you can eat in a week without worrying about mercury or other contaminants.

The official answer from the FDA is refreshingly simple. Healthy adults can eat 8 to 12 ounces of low-mercury fish per week — that’s roughly two to three servings. Salmon sits squarely in the “Best Choices” category, meaning it’s one of the safest fish to eat regularly. This article breaks down the guidelines, the science behind them, and how to match your salmon intake to your lifestyle.

How Much Salmon Is Safe Per Week?

The FDA recommends that healthy adults eat at least 8 ounces of seafood per week based on a 2,000-calorie diet. For low-mercury fish like salmon, the upper end of that window is 12 ounces — about three servings. That’s the same advice the American Heart Association gives: two 3-ounce servings of fatty fish per week for heart-healthy omega-3s.

Salmon is classified as a low-mercury fish, making it safe for more frequent consumption compared to high-mercury fish like shark or swordfish. The FDA has established a mercury level of concern for commercial fish of 1.0 parts per million (ppm), which includes a built-in 1,000 percent safety factor. Salmon consistently tests well below that threshold.

The NHS also recommends at least 2 portions of fish per week, including 1 portion of oily fish like salmon. So whether you’re following US or UK guidance, the message is consistent: salmon is a fish you can eat regularly.

Why The Mercury Question Sticks

Mercury in fish gets most of the attention because it can be harmful in high amounts, especially during pregnancy and early childhood. But the concern is mostly about fish that sit higher on the food chain — predators that accumulate more mercury over their lifetimes. Salmon, being lower on the chain, accumulates far less.

• Salmon vs. tuna: Albacore (white) tuna has moderate mercury levels; salmon is much lower. Canned light tuna is in the “Best Choices” category — fine for 2–3 servings per week — but salmon is even safer.
• Salmon vs. swordfish: Swordfish is in the “Choices to Avoid” category. Adults should eat no more than 6 ounces per week of such fish, while salmon has no such tight limit.
• Farmed vs. wild salmon: Both are low in mercury. Some studies suggest farmed salmon may have slightly higher levels of contaminants like PCBs, but mercury remains low in both.
• Omega-3 payoff: Salmon is one of the richest sources of DHA and EPA omega-3s, which support heart and brain health. The FDA draft advice did not recommend taking fish oil supplements instead of eating fish.

In short, salmon’s low mercury and high omega-3 content make it a standout choice. The mercury risk is minimal even at the upper end of the recommended range.

Who Should Adjust Their Salmon Intake?

While healthy adults can comfortably eat 8–12 ounces per week, certain groups need to be more careful. Pregnant women, breastfeeding mothers, and young children have stricter limits to avoid even low levels of mercury exposure.

The FDA advises that females who are pregnant or breastfeeding consume between 8 and 12 ounces of low-mercury seafood per week. That’s the same range as healthy adults, but the key is to stick to the “Best Choices” category — which salmon is part of. Children under age six should limit high-mercury fish to 1 to 2 ounces per week, but they can eat salmon within the general low-mercury guidelines tailored to their size.

For extra reassurance, the FDA seafood recommendation page provides a full chart of fish sorted by mercury category. Salmon, catfish, tilapia, lobster, and scallops all appear in the top tier — safe to eat 2 to 3 times per week.

If you fall into a high-risk group, consider using the official FDA seafood recommendation chart as your go-to reference. It breaks down safe choices by age and pregnancy status.

How to Work 2–3 Servings of Salmon Into Your Week

Eating salmon 2–3 times a week doesn’t mean boring repeats. A 3-ounce cooked serving is about the size of a deck of cards — not a huge fillet. Here are easy ways to spread it across your meals:

1. Grill a single large fillet and flake it into salads or rice bowls: One 6-ounce fillet counts as two servings — eat half Monday, half Tuesday.
2. Divide canned salmon into lunch portions: Canned salmon in water is shelf-stable and works for sandwiches, salads, or crackers. A 6-ounce can gives two servings.
3. Batch-cook salmon patties or cakes: Mix with breadcrumbs and eggs, form into patties, and freeze. One batch can cover the week’s fish requirement.
4. Add smoked salmon to eggs or toast: Smoked salmon is still a low-mercury option, though watch sodium if that’s a concern. Two slices (about 2 oz) counts toward your weekly total.
5. Use salmon as a taco filling: Grilled salmon with cabbage slaw and a squeeze of lime is quick and satisfying. A 4-ounce portion is generous and leaves room for another serving later in the week.

Variety matters for nutrients too. Rotating in other “Best Choices” fish like tilapia or scallops ensures you get different mineral profiles while keeping mercury exposure low across the board.

What About Higher Intakes — Is There a Risk?

Some sources suggest men and non-pregnant women can safely consume up to four portions of oily fish per week. That’s roughly 16 ounces, or about four 4-ounce servings. The NHS guidance leans toward that upper limit for people who aren’t planning a pregnancy.

But the official FDA and EPA joint advice remains at 8–12 ounces for the general population. Eating a bit more salmon than that occasionally isn’t likely to cause harm, but making it a habit could edge you past recommended limits for other contaminants like PCBs, especially if you eat farmed salmon regularly.

The science is clear: salmon is a low-mercury fish, so the primary concern is variety and overall balance. The EPA-FDA advice for pregnancy-safe fish consumption is worth reading if you’re planning a family or currently pregnant — it breaks down serving sizes by body weight and trimester.

The EPA’s pregnancy fish intake resource includes a printable chart that makes serving sizes easy to understand. It’s a good bookmark for anyone who cooks for a household with varying needs.

The Bottom Line

Salmon is one of the safest, most nutritious fish you can eat regularly. Stick to 2–3 servings per week (8–12 ounces total) and you’re squarely within FDA and AHA guidelines. That gives you ample omega-3s while keeping mercury exposure minimal. Canned, fresh, or frozen all count — just watch for added sodium in smoked or seasoned products.

Your registered dietitian can help you tweak those portions based on your specific health goals, especially if you’re managing heart disease, pregnancy, or a restricted diet. Next time you’re at the seafood counter, grab that fillet with confidence — your weekly salmon intake is simple to manage.