There’s Mercury in Salmon, But It’s One of the Lowest-Mercury Fish

I’ve been fishing for a long time, and I love bringing fresh salmon home for my family. Salmon is tasty and full of nutrients that help us stay healthy. But like many people who care about what they eat, I also pay attention to mercury in fish.

Mercury is a metal that can build up in fish and in our bodies if we eat too much. Even salmon, which is healthy and popular, can have a little bit of it. That’s why I’m careful about how much salmon I eat and what else might be in the water.

In this guide, I’ll talk about mercury in salmon, how often it’s safe to eat, other possible toxins, and tips for enjoying salmon safely for you and your family.

Mercury in Salmon

Salmon does contain mercury, but it’s one of the lowest-mercury fish you can eat. Compared with big predatory fish like swordfish or certain types of tuna, salmon sits near the bottom of the mercury scale.

One reason salmon has low mercury levels is its diet and life cycle. Salmon eat small organisms like plankton, insects, and tiny fish, which means they’re lower on the ocean food chain. Salmon also live shorter lives compared with top predators. This would give them less time to accumulate mercury in their bodies.

According to the U.S. Food and Drug Administration (FDA), salmon has very low mercury levels. The range would be around 0.014–0.022 parts per million (ppm) on average. Canned salmon tends to be on the lower end of that range, whereas fresh and frozen salmon can show slightly higher but still low levels.

For comparison, high-mercury fish like swordfish and shark can average around 0.9–1.0 ppm or more, and some big tuna species often exceed 0.3–0.6 ppm.

How Often Should You Eat Salmon?

For most people, salmon can be eaten a few times a week without concern.

Because it’s naturally low in mercury and high in important nutrients, experts generally agree that enjoying salmon 2 to 3 times per week fits well into a healthy eating pattern. A helpful way to estimate a serving is to look at the palm of your hand, which is roughly 4 ounces for adults.

During pregnancy and breastfeeding, fish choices matter even more. Health guidance suggests eating 2 to 3 servings per week of low-mercury fish, such as salmon, with each serving around 4 ounces. These amounts provide important nutrients that support baby’s growth while keeping mercury intake low.

Children can safely eat salmon too, as long as portions are sized for their age. Younger children need much smaller servings, while older kids can eat portions closer to an adult size.

For people with medical conditions, salmon is often a smart addition to the diet. Its healthy fats support heart and brain health and may help reduce inflammation. That said, some individuals may need to avoid raw fish or limit portion sizes based on their health needs.

What About Other Toxins?

Along with mercury, some people worry about polychlorinated biphenyls (PCBs) and dioxins in fish. These are environmental pollutants that can enter oceans and rivers from past industrial activity and slowly build up in the food chain. Small traces can sometimes be found in salmon tissue.

The good news is that levels of PCBs and dioxins in commercially sold salmon are generally very low and closely monitored. Improvements in fishing and farming practices have reduced exposure over time.

As long as salmon is eaten in recommended portions and as part of a varied diet, the health benefits outweigh the potential risks for most people.

To further reduce exposure and make informed choices, it helps to understand the differences between wild-caught and farm-raised salmon.

Summary

Eating salmon doesn’t have to feel complicated. When it’s enjoyed in recommended portions and as part of a balanced diet, salmon remains a safe, nutritious choice for most people. Choosing high-quality, responsibly sourced fish adds even more peace of mind.

If you’re looking for salmon I’d confidently bring home myself, try Wild Alaskan Sockeye Salmon Filets (6 oz) or Wild Alaskan King Salmon Filets (8 oz) — flash-frozen at peak freshness with no middleman.