Is Branzino High in Mercury? A Guide for Safe Seafood Choices

December 2, 2025 •

4 min read

According to the U.S. FDA, branzino is considered a "Best Choice" for its low mercury levels, making it a safe option for regular consumption. The level of mercury in fish varies widely, with some species containing significantly higher concentrations than others, raising valid concerns for many seafood lovers.

Quick Summary

Branzino, also known as European sea bass, is low in mercury, especially farmed varieties, and is considered a safe and nutritious choice. Consumers should be aware of the difference between farmed and wild branzino, as wild-caught fish may have higher levels. Mercury levels in fish depend largely on the fish's size, age, and position in the food chain.

Key Points

Low Mercury Content: Branzino is classified by the FDA as a 'Best Choice' due to its low mercury levels, making it safe for regular consumption.
Farmed vs. Wild: Farmed branzino is generally lower in mercury than its wild-caught counterpart, making it the safer option for vulnerable populations.
Nutrient-Rich: This fish is an excellent source of protein, omega-3 fatty acids, and essential vitamins like D and B12, supporting overall health.
Low on the Food Chain: Because it is not a large, apex predator, branzino accumulates less methylmercury compared to fish like swordfish or shark.
Suitable for Pregnancy: When sourced from a low-mercury environment like a farm, branzino is considered safe for pregnant women to consume in recommended quantities.
Easy to Prepare: Branzino's mild, flaky nature makes it a versatile fish that is easy to cook whole or as fillets using simple, healthy methods like roasting or grilling.
Part of a Balanced Diet: Incorporating low-mercury fish like branzino into your diet aligns with nutritional guidelines for heart and brain health.

Understanding Mercury in Seafood

Mercury is a naturally occurring element, but industrial pollution has increased its presence in the environment. In aquatic ecosystems, microorganisms convert inorganic mercury into methylmercury, a potent neurotoxin. This methylmercury then bioaccumulates up the food chain, meaning that larger, predatory fish that consume smaller fish will have higher concentrations of mercury in their tissues. For humans, prolonged exposure to high levels of mercury can have adverse effects on the nervous system and is a particular concern for pregnant women and young children.

Is Branzino High in Mercury? The Facts

Branzino, or European sea bass, is generally a low-mercury fish. However, its mercury content can differ based on how it was raised. The FDA lists branzino as a "Best Choice" for its low mercury content, making it a safe option for up to two to three servings per week for the general population, including pregnant women and children.

Farmed vs. Wild Branzino

When purchasing branzino, it's important to consider its origin. Farmed branzino is typically raised in controlled environments and fed a regulated diet, resulting in consistently low mercury levels. In contrast, wild branzino, like other wild-caught fish, can accumulate higher levels of mercury over its lifespan due to environmental factors and its place in the food chain. This distinction is crucial for vulnerable groups, such as pregnant women, who should opt for farmed branzino to minimize risk.

Comparing Branzino with Other Fish

Branzino's mercury levels are significantly lower than those found in large, predatory species. For example, large predatory fish like shark, swordfish, and king mackerel are known to have some of the highest mercury levels and should be avoided by sensitive populations. Medium-mercury fish include species like albacore tuna and grouper, for which consumption should be limited. The table below offers a quick comparison of average mercury levels.


Fish Species	Typical Mercury Level	FDA/EPA Recommendation	Potential Risk	Notes
Branzino	Low	Best Choice (2-3 servings/week)	Minimal	Farmed is safest choice
Salmon	Low	Best Choice (2-3 servings/week)	Minimal	Excellent omega-3 source
Sardines	Low	Best Choice (2-3 servings/week)	Minimal	Rich in omega-3s
Cod	Low	Best Choice (2-3 servings/week)	Minimal	Popular flaky white fish
King Mackerel	Very High	Avoid	High	Large predator
Swordfish	Very High	Avoid	High	Large predator
Albacore Tuna	Moderate	Good Choice (1 serving/week)	Moderate	Higher than light tuna

The Health Benefits of Eating Branzino

Beyond its low mercury content, branzino offers a wealth of nutritional benefits, making it an excellent addition to a healthy diet.

Rich in Omega-3 Fatty Acids: Branzino is a good source of omega-3s, which are crucial for heart and brain health and can help reduce inflammation. High in Protein: This fish provides high-quality lean protein, essential for muscle repair, growth, and overall bodily function. Packed with Vitamins and Minerals: Branzino contains essential nutrients such as vitamins D and B12, selenium, and potassium, which support immune function, bone health, and metabolism.

How to Choose and Prepare Branzino Safely

To ensure you are consuming branzino with the lowest possible mercury levels, especially for at-risk individuals, consider the following best practices:

Choose Farmed Over Wild: As previously mentioned, farmed branzino is the safest choice for its reliably low mercury levels. Always confirm the source with your fishmonger or check the packaging.
Prepare Properly: Always cook fish, including branzino, thoroughly to eliminate potential bacteria or viruses. An internal temperature of 145 degrees Fahrenheit is recommended.
Embrace Whole Fish: Cooking the branzino whole, with the skin and bones intact, can actually help insulate the fish and prevent it from drying out, while also providing excellent flavor.
Use Complementary Flavors: Branzino's mild flavor pairs well with Mediterranean-inspired ingredients. Consider stuffing the cavity with lemon, fresh herbs like rosemary and thyme, and garlic before roasting.

Conclusion: Branzino is a Smart Seafood Choice

In conclusion, branzino is not a high-mercury fish, and it can be a safe and healthy part of a balanced diet. By understanding the difference between farmed and wild varieties and following smart consumption guidelines, you can enjoy this delicate and nutritious seafood with confidence. Opting for farmed branzino and consuming it in moderation as part of a varied fish intake will allow you to reap its health benefits while minimizing any potential exposure to mercury. For specific health concerns, especially concerning pregnant women or young children, it is always wise to consult a healthcare provider or refer to the official guidelines from bodies like the FDA and EPA.

For more detailed information on seafood consumption and mercury levels, consult the FDA/EPA guidelines for their comprehensive advice.

Frequently Asked Questions

Farmed branzino is generally the safer choice, as it is raised in controlled environments with regulated diets, resulting in consistently lower mercury levels than wild-caught fish.

Branzino is considered a "Best Choice" fish by the FDA, which recommends two to three servings per week for most individuals.

Both branzino and salmon are considered low-mercury fish and are safe choices for regular consumption. They are both listed as "Best Choice" options by the FDA.

You should avoid or severely limit intake of large, predatory fish that accumulate high levels of mercury, such as shark, swordfish, king mackerel, and certain types of tuna like bigeye.

Yes, other low-mercury fish options include tilapia, cod, sardines, and anchovies. These fish, like branzino, are lower on the food chain and therefore accumulate less mercury.

Yes, branzino is a safe and recommended choice for pregnant women, particularly when farmed, due to its low mercury content and beneficial nutrients like omega-3 fatty acids.

A fish's position in the food chain is the primary factor. Larger, predatory fish higher up the food chain accumulate more mercury through bioaccumulation than smaller fish like branzino.