Two portions a week

Due to the large numbers of essential nutrients contained in fish and shellfish, many experts recommend that we try to eat at least two portions of seafood every week.

This recommendation has been made by the Scientific Advisory Committee on Nutrition (SACN), which advises the Food Standards Agency (FSA). The SACN also suggested that at least one of our weekly portions of seafood should be oil-rich, such as trout, mackerel or herring.

Before you can aim for two portions a week, though, it's necessary to know what a portion is. One portion of seafood is generally considered to be about 140g of seafood, or a portion about the size of a fist. This is roughly equal to:

  • A medium-sized fillet of whitefish (cod, haddock, coley)
  • A medium-sized, whole, fresh mackerel
  • A drained tin of tuna or salmon
  • Two small tins of mackerel or sardines

There are also limits to the amount of seafood we should eat every week. However, the latest report from the World Health Organisation acknowledges that for most people, the benefits of eating large quantities of seafood far outweigh the potential risks.

Find out more about about eating seafood during pregnancy.