Fish Consumption and Health

Minimum Number of Servings a Week Recommended by Canada's Food Guide

Canada’s Food Guide recommends eating at least 2 servings of fish a week. One serving of fish is equal to:

  • 75 grams of cooked fish, which is:
    • 125 mL or ½ cup
    • About half a 170 g can (the most common size sold in grocery stores)
  • 90 grams of raw fish

Choose fatty fishes that are high in omega-3 fatty acids and vitamin D. For example:

  • Salmon
  • Trout
  • Sardines
  • Atlantic mackerel
  • Herring

To make sure you get the best nutritional value from fish, use low-fat cooking methods such as poaching, grilling or baking.

Eating 2 servings of fatty fish a week provides the equivalent of 300 to 500 mg of omega-3 fatty acids a day. This is the amount recommended by the World Health Organization.

Omega-3 fatty acid content of some species of fish and seafood

Species

Omega-3 fatty acid content
(in milligrams per serving)

Source: Data taken from the Canadian Nutrient File (CNF) (Health Canada) This link open a new window.

Atlantic mackerel

2,385

Atlantic salmon, farmed

2,241

Atlantic salmon, wild

1,800

Smoked Atlantic herring, raw

1,539

Sablefish

1,467

Sardine, canned

1,095

Sockeye salmon, canned

1,063

Greenland halibut (turbot)

927

Rainbow trout, farmed

873

Rainbow trout, wild

711

Smelt (rainbow smelt)

657

Whitefish

520

Mussel (blue mussel), raw

423

Oyster (common oyster), raw

398

Redfish

353

Walleye

306

Northern pike

275

Gulf of St. Lawrence shrimp, cooked

255

Perch

243

Plaice (sole)

214

Light tuna, canned in water

202

Tilapia

186

Haddock

164

American lobster, cooked

62

Last update: September 21, 2017 9:43 AM

Notice

Consumption of Alcohol and Other Drugs, and Gambling Cannabis... Your teen is curious? Anxiety disorders are real. So are the solutions. Super-cliniques