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When it comes to keeping your body healthy, seafood and fish are often considered superstar foods. But how often should you eat fish?Â
Health experts, including the American Heart Association (AHA), continue to highlight just how beneficial fish can be. From supporting heart health to boosting brain function, adding seafood to your meals regularly is one of the easiest ways to improve your overall diet.
The general recommendation is to eat at least two servings of fish per week. This guideline is widely supported by health organisations and is considered a great starting point for most people.
If you’re asking how many times a week you can eat fish, two to three times per week is ideal for maintaining a healthy balance. This helps ensure you’re getting enough omega-3 fatty acids and other essential nutrients without overdoing it.
For those curious about how many days a week you can eat fish, spreading your intake across the week rather than eating it all at once can help your body absorb nutrients more effectively while keeping meals varied and enjoyable.
A standard serving of fish is typically around 100–140 grams of cooked fish (roughly the size of your palm). For children, portions may be slightly smaller depending on age.
Including a mix of oily fish like salmon, sardines, or mackerel, along with lean options like cod or pollock, helps provide a good range of nutrients.
Fish is packed with nutrients that your body needs to function at its best. One of the main reasons it’s so highly recommended is its high omega-3 fatty acid content.
These healthy fats support your cardiovascular system, brain health, and immune function. They help reduce inflammation, improve blood vessel flexibility, and may even support better mood and cognitive performance.
In short, fish isn’t just good for you. It’s doing quite a lot behind the scenes to keep your body running smoothly.
Eating fish regularly has been linked to a wide range of health benefits:
It’s a pretty compelling list and a good reason to make seafood a regular part of your meals.
You might be wondering, how many times a week you can eat fish before it becomes too much? While fish is incredibly healthy, moderation and variety are still important.
Eating fish more than two or three times a week can be beneficial, especially if it replaces less healthy options like processed foods or red meat. However, eating fish very frequently, such as every day, requires a bit more thought, mainly due to mercury levels in certain types of fish.
Some fish contain higher levels of mercury, which can be harmful if consumed in large amounts over time. This is particularly important for pregnant women and young children.
That said, most commonly consumed fish are perfectly safe when eaten in recommended portions. The key is to vary your choices rather than relying on just one type.
If you enjoy eating fish often, it’s a good idea to focus on lower-mercury options such as:
These are excellent choices if you’re looking to increase your seafood intake while keeping things balanced.
Fish that tend to be higher in mercury should be eaten less frequently. These include larger predatory fish such as:
Enjoy them occasionally, but not as everyday staples.
If you’re short on time, you might wonder whether fish oil supplements can do the job instead. While supplements can be helpful in certain cases, experts generally agree that eating whole fish is the better option.
Fish provides not just omega-3 fatty acids, but also high-quality protein, vitamins, and minerals that supplements simply can’t replicate. Eating fish twice a week is a simple, tasty way to support your health. Whether you prefer salmon on your weekend dinner or sardines on your salad, making seafood a regular part of your diet can make a real difference.
If you’re looking for an easy way to get started, explore our range of premium fish options—perfect for everyday meals at home!
Yes, you can eat fish more frequently if you choose low-mercury options like salmon or sardines. However, it’s still best to keep a balanced diet and include a variety of protein sources.
Oily fish such as salmon, sardines, and mackerel are excellent choices for the week due to their high omega-3 content. Lean fish like cod and pollock are also great for variety.
Most people can comfortably eat fish two to three days a week. If you’re eating it more often, just be mindful of variety and mercury levels.
For most people, eating fish at least twice a week is enough to enjoy its key health benefits. Increasing this slightly can offer additional advantages, as long as your choices remain balanced.
