How much fish should you eat a week? Build your week and see
How much fish should you eat each week? Public health advice is simple: about two portions of roughly 140 g, and one of them oily.
Build your own week with the portion counter, pick who it is for, and see how it compares. Includes what counts, what to limit in pregnancy, and where the numbers come from.
Fish on a Mediterranean plate: how much is enough?
Fish is one of the simplest parts of Mediterranean eating, but "eat more fish" does not say how much. Public health advice does: about two portions a week, and one of them oily. This guide shows what that looks like on your plate and lets you build your own week.
The numbers, in plain words
The UK's NHS advises at least 2 portions of fish a week, including 1 portion of oily fish. A portion is around 140 g cooked, roughly the size of your palm and a little thicker. The European Food Safety Authority (EFSA) links 1–2 servings a week with healthy development in children before birth, and 3–4 servings a week with a lower risk of heart disease in adults. Different bodies, slightly different wording, same direction: some fish every week, more is fine for most adults.
Oily fish (salmon, mackerel, sardines, herring, trout, pilchards) carries the most long-chain omega-3 fats. White fish (cod, haddock, hake, plaice) is leaner and still a good source of protein. Canned tuna is counted as white, not oily, because canning removes much of its oil.
Aim for 2 portions of fish a week, one of them oily. That is all the target asks.
What counts, and what does not
Fresh, frozen and canned fish all count. Frozen fillets are as nutritious as fresh and often cheaper. Canned sardines, mackerel and salmon are some of the easiest oily fish to keep in the cupboard. Fish in batter or deep-fried is still fish, but it adds a lot of fat and calories, so it is a poor stand-in for a plain grilled, baked or steamed portion.
Who should adjust
NHS advice caps oily fish at 2 portions a week for girls, women who may get pregnant one day, and people who are pregnant or breastfeeding, because oily fish can contain traces of pollutants. Boys and men can have up to 4. For everyone, shark, swordfish and marlin carry more mercury: the NHS says to avoid them in pregnancy and limit them to 1 portion a week otherwise, and children under 16 should avoid them. EFSA points the same way: choosing low-mercury species is the most effective way to get the benefits and limit the risk.
Not everyone eats fish. If you are vegetarian or vegan, or simply do not like it, you can get shorter-chain omega-3s from walnuts, flaxseed and rapeseed oil, though the evidence for how much they help is less clear than for fish itself. Fish allergy and some health conditions also change the picture.
This is not medical advice. If you have a health condition, are pregnant or breastfeeding, have or had an eating disorder, or take medication, talk to a doctor or dietitian before changing how you eat.