We Asked A Dietitian How Much Fish To Eat Each Week For Omega-3 Benefits

 

Dietitians and major health organizations recommend eating two 3.5 to 4-ounce servings of fatty fish per week to get optimal omega-3 benefits for heart and brain health. This provides a consistent, healthy supply of essential EPA and DHA fatty acids while keeping mercury exposure low.

The Best Omega-3 Fish Options

To maximize your intake, dietitians recommend choosing fish that are rich in healthy oils. A great way to remember them is the SMASH acronym: [1, 2]

• Salmon (wild-caught or farm-raised)
• Mackerel (specifically Pacific)
• Anchovies
• Sardines
• Herring [1, 2]

Other great choices that provide excellent omega-3s include lake trout, Arctic char,

and canned light tuna.

 Serving Size Guide

A single serving translates to roughly 3.5 to 4 ounces (about 100 grams) of cooked fish. To visualize this at a glance, a portion of this size is typically:

• The size of your palm.
• The size of a standard checkbook or a large cell phone.

Pro-Tips for Preparation

• Choose the right cook methods: Bake, broil, or grill your fish. Avoid deep-frying, which adds empty calories and can diminish the nutritional quality of the fats. [1]
• For pregnancy: If pregnant or breastfeeding, the FDA and EPA Advice about Eating Fish guidelines suggest eating 2 to 3 servings a week, but sticking to lower-mercury options like salmon, sardines, and canned light tuna. [1, 2, 3, 4
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• If you would like, let me know:

• Do you have any dietary restrictions or allergies (e.g., shellfish, plant-based diets)?
• What is your favorite type of fish?

I can help you build a tailored, omega-3-rich meal plan or suggest the right vegetarian alternatives!