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EPA-FDA Advice about Eating Fish and Shellfish

For Those Who Might Become Pregnant, Are Pregnant, Are Breastfeeding, and for Children

Related Information

FDA and EPA have issued advice regarding eating fish and shellfish (referred to as fish from here on). This advice is for those who might become pregnant, are pregnant, or are breastfeeding as well as parents and caregivers who are feeding children. It can help people make informed choices about the types of fish that are nutritious and safe to eat.

The advice features a chart that makes it easy to choose dozens of healthy and safe options and includes information about the nutritional value of fish. A set of frequently asked questions and answers provides more information on how to use the chart and additional tips for eating fish.

This advice supports the recommendations of the Dietary Guidelines for Americans, 2020-2025, which reflects current science on nutrition to improve public health.

Choose a variety of fish that are lower in mercury.

While it is important to limit mercury in the diets of those who are pregnant or breastfeeding and children because of its potential effect on developing brains, many types of fish are both nutritious and lower in mercury.

  • Eat 2 to 3 servings of fish a week from the “Best Choices” list OR 1 serving from the “Good Choices” list.
  • Serve children 2 servings of fish a week from the “Best Choices” list.
  • If you eat fish caught by family or friends, check for fish advisories. If there is no advisory, eat only one serving and no other fish that week.*
Why Eat Fish?

Fish provide key nutrients that support a child’s brain development.

Fish are part of a healthy eating pattern and provide key nutrients during pregnancy, breastfeeding, and/or early childhood to support a child’s brain development:

  • Omega-3 (called DHA and EPA) and omega-6 fats
  • Iron
  • Iodine (during pregnancy)
  • Choline

Choline also supports development of the baby’s spinal cord.

Fish also provide iron and zinc to support children’s immune systems.

Fish are also a source of other nutrients like protein, vitamin B12, vitamin D, and selenium.

Eating fish can provide other health benefits too.

Fish intake during pregnancy is recommended because moderate scientific evidence shows it can help your baby’s cognitive development.

Strong evidence shows that eating fish, as part of a healthy eating pattern, may have heart health benefits.

Healthy eating patterns that include fish may have other benefits too. Moderate scientific evidence shows that eating patterns relatively higher in fish but also in vegetables, fruits, legumes, whole grains, low- or non-fat dairy, lean meats and poultry, nuts, and unsaturated vegetable oils, and lower in red and processed meats, sugar-sweetened foods and beverages, and refined grains are associated with:

  • Promotion of bone health – decreases the risk for hip fractures **
  • Decreases in the risk of becoming overweight or obese **
  • Decreases in the risk for colon and rectal cancers **

What is a serving?

As a guide, use the palm of your hand.

Serving size for adults and children
hand
For an adult
  • 1 serving = 4 ounces
silhouette of kids
For children
1 serving is about:
  • 1 ounce at ages 1-3
  • 2 ounces at ages 4-7
  • 3 ounces at ages 8-10
  • 4 ounces at age 11+
Fish advice fish chart
Select image for larger view

This chart can help you choose which fish to eat, and how often to eat them, based on their mercury levels.

Resources and Outreach Materials

Supporting Scientific Documents

* Some fish caught by family and friends, such as larger carp, catfish, trout and perch, are more likely to have fish advisories due to mercury or other contaminants. State advisories will tell you how often you can safely eat those fish.

** There is moderate scientific evidence of a relationship between the eating pattern as a whole and the potential health benefit.

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Last updated on November 24, 2021