Last Updated on September 12, 2023 by Shari Mason
When serving salmon, finding the right portion size is essential. While salmon offers numerous health benefits, moderation is key.
In this discussion, I’ll draw from my own experiences and thorough research to guide you through the ideal serving size and the benefits of enjoying salmon in a balanced way.
Let’s dive in and discover how much salmon per person is enough for a meal.
Ideal Serving Size of Salmon Per Person
Having hosted numerous dinner parties, I’ve found that 3.5 oz of salmon per person ensures a satisfying portion for seafood enthusiasts.
The ideal serving of salmon per person is 3.5 oz, and it is equal to a size of a deck of cards. In addition, how much salmon per person varies in age.
Based on American Heart Association, kids under 6 years old can eat 1-2 ounces or 28-56 grams of salmon per week, while adults could eat two servings of fatty fish like salmon in a week.
Pregnant women also have a different suggested serving because they can eat up to 3 ounces of salmon weekly. It is safe and beneficial for their immune system.
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Factors To Consider
Age
Kids
Children under six must restrict their consumption to 1 to 2 ounces per week, and children 6 to 12 to 2 to 3 ounces per week. FDA and EPA advise twice-weekly salmon for kids. [1]
Salmon’s DHA, EPA, iodine, iron, and choline helps support early childhood brain development. Salmon supports a child’s immune system with B vitamins, iron, and zinc.
Read: What Type Of Salmon Is Used For Sushi?
Adult
An adult can eat 6-8 ounces of fatty fish or oily fish like salmon, striped bass, mackerel, cobia, sardines, or herring per week. [2]
How much salmon to serve to a pregnant woman also varies, but close to the amount of salmon an adult can consume.
Fresh salmon is rich in EPA and DHA. 100 grams of farm-raised salmon or farmed salmon has 2.3 grams of long-chain omega-3 fatty acids, while wild salmon has 2.2 grams.
“To eat is a necessity, but to eat intelligently is an art.”
– François de La Rochefoucauld, French Author
Unlike most other fats, omega-3 fats are called “essential.” It means that you need to get them from food. Salmon skin is rich in this kind of healthy fats.
Read: How Many Pound Of Prime Rib To Buy Per Person?
Healthy Individual
Serving salmon of about 3 to 4 ounces or 85 to 113 grams is a healthy amount for one person.
Eating two 3.5-ounce servings of non-fried salmon or other low-mercury fish is recommended per week to lower the risk of heart stroke. This is about the same as 3/4 cup of flaked fish.
Read: Slow-Roasted Salmon With Mushroom Leek Broth
With Health Issues
When you’re sick, 3-4 ounces of salmon a week is an ideal protein source. It’s easy to eat and packed with high-quality protein that your body requires for recovery is easy.
Salmon skin and flesh are high in omega-3 fatty acids and vitamin D, which have powerful anti-inflammatory properties and may help your immune system function more effectively. [3]
Read: How Long Is Raw Salmon Good In The Fridge?
How Much Salmon Per Person Is Too Much?
More than 8 ounces of fresh salmon per week is too much to eat by a single person. A regular person can eat 8 ounces of salmon per week or 1.14 ounces daily.
“Savoring salmon: portioned just right, a delicious balance on plates.”
–Eat Pallet Restaurant & Food Advice
The FDA recommends pregnant women consume 8 to 12 ounces of seafood with low mercury levels, like salmon.
Salmon is rich in various minerals and vitamins that could help boost our immune systems, but there is always a limit to everything we eat.
Salmon Nutritional Facts
Salmon health benefits vary in types. Farmed salmon has more healthy fats and calories than wild salmon but more protein.
However, both types of these delicious fish are rich in phosphorus, selenium, and B vitamins.
Salmon is high in selenium, which helps with thyroid hormone metabolism, DNA synthesis, and reproductive health. [4]
It contains omega-3 fatty acids, a heart-healthy fat that reduces inflammation and supports brain health.
Salmon is high in vitamin B12, which is needed to produce red blood cells and regulate the nervous system.
Why Should You Limit Salmon Consumption Per Person?
Like any other delicious food, excessive salmon can lead to weight gain and other health complications.
Even though it has less mercury than other types of seafood, salmon still has some mercury, which can be harmful in large amounts.
Some people don’t like salmon because they contain harmful chemicals. Mercury is the most worrying element.
It’s true that eating too much seafood often can raise the mercury level, but it depends a lot on what kind of seafood you eat.
How Much Salmon Should A Diabetic Consume?
A person with diabetes can consume 2 servings of salmon a week or 7 ounces.
King salmon is a healthy fish because it has the highest omega-3 fatty acid. It is also a heart-healthy food high in healthy unsaturated fats and protein.
People with diabetes should choose their meals based on the insulin resistance of their bodies, and cardiovascular health is also a vital consideration.
That is why even the American Diabetes Association advises people with diabetes to eat wild-caught pink salmon not more than two servings per week. (5)
How Much Salmon To Consume For Weight Loss
Eating salmon could support weight loss—especially wild salmons. To lose weight, you may eat about two servings of wild-caught salmon per week.
Wild-caught salmon has 182 calories, while farm-raised salmon has 206 calories. It also has more protein (25 grams) and less fat (22 grams) (8 grams vs. 12 grams).
Wild-caught salmon has a lot of health benefits. It is a high-protein food that can help with weight loss. Protein controls the hormones that control how full you feel. But can you use frozen salmon for sushi?
What Is The Ideal Serving Size Of Salmon Per Person Per Week?
The ideal serving size of salmon per person per week is 6-7 ounces. As long as you avoid eating high-mercury seafood, you can eat more of it as part of a healthy diet.
Health organizations like USDA recommend weekly consuming 1 ounce of low-mercury salmon, king mackerel, and other seafood products.
These are low-mercury seafood and have high nutritional values that benefit our bodies.
How Much Salmon Should You Buy?
Whole Salmon
Whole salmon is sold with everything in its anatomy intact. Purchasing salmon of this type needs 34 to 1 pound per person.
Buying frozen salmon is as better than wild salmon because freezing preserves the taste and texture and is still low in saturated fat. Choose frozen salmon for less hassle cooking.
If one person consumes one pound amount of salmon, you’ll need about 4 pounds of raw fish for four people, around 6 pounds for six people, and roughly 12 pounds for twelve.
Salmon Steak
Smoked salmon steaks are cut across the body and may not have bones. But the amount of frozen salmon steaks you need to buy is 1/3 to 1/2 pounds per person.
If one person eats half a pound of smoked salmon steak, you’ll need to buy two pounds for four people, three pounds for six people, and six pounds for 12 people.
Smoked salmon is another way of cooking salmon with olive oil without decreasing the nutrients it provides.
Salmon Fillet
Salmon fillets don’t have bones or scales, so you don’t have to buy a whole fish. 1 person can eat 1/3 to 1/2 pounds of salmon fillets if baked at 350 degrees for the correct time.
If you prefer serving salmon fillets to four people, you should buy two pounds of raw salmon fillet, three pounds for six people, and six pounds for twelve people.
Dressed Salmon
Dressed salmon is a whole salmon that has been stripped of its head, viscera, tail, and scale. 12 to 34 pounds of pan-dressed salmon should be enough for one person.
If you want a 34-pound serving of cooked fish per person, you’ll need 3 pounds of raw salmon for four people, 4.5 pounds for six, and 9 pounds for twelve.
FAQs
How many pounds of salmon do I need for eight adults?
If you’re cooking a single fillet of frozen salmon and aiming to serve eight adults, 4 to 5 pounds of raw salmon can serve eight people and consume about 2 pounds each.
Are 8 ounces of salmon too much?
No, 8 ounces of salmon is not too much as long as it is consumed weekly.
Salmon and other seafood and shellfish like scallops, lobster, catfish, and tilapia are safe to consume 2-3 times a week.
What happens if you consume too much salmon?
Consuming too much salmon can have potential health consequences. While salmon is rich in omega-3 fatty acids and nutrients, overconsumption may lead to an excessive intake of mercury or pollutants.
It’s important to maintain a balanced diet and follow recommended guidelines to enjoy the benefits of salmon without any adverse effects.
Is it healthy to eat salmon every day?
No, it is not healthy to eat salmon every day. Despite its numerous health benefits, consuming salmon daily may lead to an excessive intake of certain substances like mercury and pollutants. Moderation is key, and it’s advised to vary your diet by incorporating a wide range of healthy foods for optimal nutrition.
Summary
Drawing from my own experiences in serving salmon [6], I’ve discovered that 3.5 oz of salmon per person is ideal.
Also, the standard serving is two servings per week. Beyond that, size may lead to health issues. Canned salmon has lower mercury than raw salmon and is easy to cook.
How much salmon per person or the amount of salmon to take varies in children, pregnant women, diabetic persons, and people wanted to lose weight.
It is because salmon is low in mercury and rich in different minerals and vitamins that could boost the immune system.
References:
- https://www.fda.gov/food/consumers/questions-answers-fdaepa-advice-about-eating-fish-those-who-might-become-or-are-pregnant-or
- https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/suggested-servings-from-each-food-group
- https://www.healthline.com/nutrition/15-best-foods-when-sick#TOC_TITLE_HDR_16
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4537707/
- https://diabetes.org/healthy-living/recipes-nutrition/eating-well/diabetes-superstar-foods
- https://www.britannica.com/animal/salmon
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