The web Browser you are currently using is unsupported, and some features of this site may not work as intended. Please update to a modern browser such as Chrome, Firefox or Edge to experience all features Michigan.gov has to offer.
Health Benefits of Fish
Fish can provide great health benefits. They are an excellent source of lean protein, vitamins and minerals. Some fish are packed with heart-healthy “good fats” called omega-3 fatty acids.
What are Omega-3 fatty acids?
Omega-3 fatty acids (Omega-3s) are important healthy fats that your body needs. They are found in food, including some fish. Benefits of Omega-3s include:
Heart health
May help arthritis symptoms
Brain development
Eye development
Eating Michigan Fish?
The Michigan Department of Health and Human Services (MDHHS) tests edible portions of fish taken from Michigan lakes and rivers to learn which fish are safer to eat. The Eat Safe Fish (ESF) Guides list the fish that have been tested and how many MI Servings per month you can eat of that fish.
What is a MI Serving?
A MI Serving is a serving size of fish based on how much a person weighs. Each person in the family could have a different MI Serving.
| Weight of Person | MI Serving Size |
| 45 pounds | 2 ounces |
| 90 pounds | 4 ounces |
| 180 pounds | 8 ounces |
Weigh Less? For every 20 pounds less than the weight listed in the table, subtract 1 ounce of fish.
Weigh more? For every 20 pounds more than the weight listed in the table, add 1 ounce of fish.
MI Serving Size
8 ounces of fish = size of an adult's hand.
4 ounces of fish = size of the palm of an adult's hand.
2 ounces of fish = size of half a palm of an adult's hand.
Special MI Serving Categories in the Eat Safe Fish Guides
The guidelines found in the Eat Safe Fish Guides are set to be safe for everyone. This includes children, people who are pregnant or breastfeeding and people who have health problems, like cancer or diabetes.
There are two special MI Serving categories that are based on high levels of chemicals being found in the filets of fish.
Limited MI Servings: MDHHS suggests you avoid eating all fish listen as “Limited” in the Eat Safe Fish Guides because of higher levels of chemicals if you:
- Are under the age of 15.
OR
- Have health problems, like cancer or diabetes.
OR
- Might have children in the next several years, are currently pregnant or are breastfeeding.
If none of the above apply to you, it is usually okay to eat fish listed as “Limited” one or two times a year.
Do Not Eat Category
No one should eat fish listed as Do Not Eat, regardless of age or health. When these fish were tested, MDHHS found very high levels of chemicals. Eating even one meal of these fish could possibly lead to health problems in the future, regardless of age or health.
Buying fish?
Most store-bought fish and seafood are a healthy choice for you and your family. However, some of these fish have higher levels of mercury than others. Our Buy Safe Fish brochure can help you choose seafood from your local grocery store or fish market that is lower in mercury.
Need inspiration for your next fish dinner?
Download the Hooked on Fish Cookbook for some great fish recipes collected from people around the state!
Additional Resources
Mayo Clinic:
Omega-3s in fish - Learn more about how eating fish can improve heart health.
US Food and Drug Administration:
Cooked seafood nutrition data - Learn about the nutrition information for cooked seafood.
Advice about eating fish - Learn more about the FDA's recommendations for eating fish for those who might become or are pregnant or breastfeeding and children.
US Department of Agriculture:
FoodData Central - A comprehensive database of the nutrient profiles and components of different foods.
American Heart Association:
Eat Smart - Learn more about steps you can take to make healthier eating choices.