How Much Fish Can I Eat? Calculator (Pregnancy, Breastfeeding & Kids)
See how many servings of fish a week are recommended in pregnancy, while breastfeeding or for children by age, the serving size in grams and ounces, and which fish to avoid (FDA/EPA).
How it works
Serving: adults 4 oz (113 g); children 1–3 y 1 oz, 4–7 y 2 oz, 8–10 y 3 oz, 11+ y 4 oz · Best Choices: 2–3 servings/week (children 2) · Good Choices: 1 serving/week
The joint FDA/EPA advice about eating fish (updated 2021) encourages people who are or may become pregnant, those breastfeeding and young children to eat fish for its protein, omega-3 DHA, iodine and iron, while choosing species low in mercury. Adults should eat 8–12 ounces (227–340 g) a week — 2 to 3 servings — from the Best Choices list, or one serving from the Good Choices list; children eat 2 servings a week in age-scaled portions. The highest-mercury fish should be avoided entirely.
Worked example
A pregnant woman choosing from the Best Choices list should eat 2–3 servings a week of 113 g (4 oz) each — 227–340 g (8–12 oz) in total, for example salmon on Monday, sardines on Wednesday and shrimp on Saturday.
Sources: US FDA & EPA — Advice about eating fish (for those who might become or are pregnant or breastfeeding and children ages 1–11) · Dietary Guidelines for Americans 2020–2025
Frequently asked questions
How much fish can I eat while pregnant?
The FDA and EPA recommend 8–12 ounces (about 227–340 g) a week, which is 2–3 servings of a Best Choice fish such as salmon, sardines, shrimp, cod or canned light tuna — or 1 serving of a Good Choice like albacore tuna or halibut.
Which fish should I avoid in pregnancy?
King mackerel, marlin, orange roughy, shark, swordfish, tilefish from the Gulf of Mexico and bigeye tuna, because they are highest in mercury. Also avoid raw or undercooked fish and refrigerated smoked fish unless cooked.
Is canned tuna safe during pregnancy?
Canned light tuna (mostly skipjack) is a Best Choice. Albacore (white) tuna has about three times more mercury, so it is a Good Choice — limit it to one serving a week.
How much fish should a toddler eat?
Two servings a week from the Best Choices list, with a serving of about 1 ounce (28 g) at ages 1–3, 2 ounces at 4–7, 3 ounces at 8–10 and 4 ounces from age 11.
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This calculator is for education only and does not replace your midwife, obstetrician or doctor. Contact your care team straight away about bleeding, fluid leaking, reduced baby movements, severe pain or anything that worries you.