Is Keta Salmon Low in Mercury? A Complete Guide to This Healthy Fish

January 3, 2026 •

4 min read

According to data from the FDA, all salmon, including keta salmon, contains exceptionally low levels of mercury. This makes keta a safe and highly recommended choice for individuals looking to include more healthy seafood in their diet, especially those who are pregnant or nursing.

Quick Summary

Keta salmon, also known as chum salmon, has very low mercury levels, placing it on the FDA's 'Best Choices' list for safe consumption. This is due to its shorter lifespan and lower position on the food chain compared to larger, predatory fish.

Key Points

Low Mercury: Keta salmon is a 'Best Choice' fish, containing very low levels of mercury according to FDA and EPA guidelines.
Shorter Lifespan: Its shorter lifespan and diet of smaller fish limit the bioaccumulation of mercury, unlike larger, longer-lived predatory fish.
Nutrient-Dense: Keta is an excellent source of lean protein, marine-derived omega-3 fatty acids, and essential vitamins and minerals like B12 and selenium.
Safe for Sensitive Groups: Because of its low mercury content, keta salmon is a safe and beneficial choice for pregnant or breastfeeding women and young children.
Wild Alaskan Advantage: Wild-caught Alaskan keta salmon is often considered a cleaner, more sustainable option, with minimal exposure to industrial pollutants.
Versatile and Flavorful: Its mild flavor and firm texture make keta salmon easy and versatile to cook, perfect for grilling, roasting, or smoking.

Keta Salmon's Low Mercury Profile

Keta salmon, also known as chum salmon, is a type of wild Alaskan salmon that is consistently praised for its low mercury content. The U.S. Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) explicitly include salmon on their list of "Best Choices" for fish, which can be safely eaten two to three times a week. This advice is particularly important for vulnerable populations, including pregnant or breastfeeding women and young children, who are more susceptible to the harmful effects of methylmercury.

The reason for keta's low mercury level is tied to its position in the marine ecosystem. Mercury, particularly the toxic form methylmercury, bioaccumulates as it moves up the food chain. Larger, predatory fish that live longer, like swordfish and shark, consume smaller fish and therefore accumulate higher concentrations of mercury over their lifespan. Keta salmon, in contrast, have a shorter lifespan and feed on smaller organisms, which keeps their mercury levels exceptionally low.

Why Wild Alaskan Keta is a Cleaner Choice

Wild-caught Alaskan keta salmon is often considered one of the cleanest seafood options available. Unlike some farmed varieties that are raised in potentially polluted coastal waters, wild keta salmon spend their lives in the vast, clean waters of the open ocean. This helps to minimize their exposure to industrial pollutants, such as PCBs, further cementing their status as a low-contaminant food source. Reputable sources have even tested their wild-caught keta, finding negligible traces of mercury.

Keta Salmon vs. Other Fish: A Mercury Comparison

To put keta salmon's mercury levels into perspective, a comparison with other common seafood choices is helpful. The FDA provides extensive data on mercury concentrations in commercial fish, with fresh and frozen salmon having an average mercury concentration of just 0.022 parts per million (ppm). This contrasts sharply with fish higher up the food chain. The following table illustrates the significant difference.


Fish Species	Average Mercury Concentration (ppm)	Consumption Recommendation (FDA/EPA Best Choices)
Salmon (Fresh/Frozen)	0.022	Best Choice: 2-3 servings/week
Tuna, Canned Light	0.126	Best Choice: 2-3 servings/week
Tuna, Albacore (White)	0.350	Good Choice: 1 serving/week
Chilean Sea Bass	0.354	Good Choice: 1 serving/week
Swordfish	0.995	Choices to Avoid
King Mackerel	0.73	Choices to Avoid
Shark	0.979	Choices to Avoid

This table highlights that keta salmon is not only low in mercury but is also a much safer bet than other seemingly healthy fish like albacore tuna, particularly for those with a higher dietary intake of seafood.

Keta's Nutritional Prowess

Beyond its low mercury profile, keta salmon is an excellent source of essential nutrients that support overall health.

High-Quality Protein: Each serving provides a substantial amount of lean protein, which is vital for building and repairing muscle tissue and promoting satiety.
Marine-Derived Omega-3s: Keta contains healthy marine-derived omega-3 fatty acids, including DHA and EPA, which are critical for brain function, heart health, and reducing inflammation. While leaner than other salmon species, it still offers significant omega-3s.
Rich in Vitamins and Minerals: It is a great source of vitamins B12 and D, as well as selenium, all of which contribute to a healthy immune system, thyroid function, and bone health.

Safely Enjoying Keta Salmon

The FDA and EPA's guidelines offer a clear path to safely enjoying keta salmon, even for the most sensitive individuals. For those who are or might become pregnant or are breastfeeding, the recommendation is to eat 8 to 12 ounces of low-mercury fish per week. Keta salmon is an excellent option for meeting this recommendation.

Here are some tips for incorporating keta salmon into your diet:

Grill or Roast: Keta's firm texture makes it ideal for grilling or roasting.
Experiment with Flavors: Due to its mild flavor, keta salmon pairs well with a variety of sauces and seasonings, from simple lemon and butter to more complex curry recipes.
Utilize Canned and Smoked Options: Canned and smoked keta salmon are also great ways to enjoy its nutritional benefits year-round.
Check the Source: When purchasing, look for wild Alaskan keta, which is widely available and known for its sustainability and low contaminant levels. You can also reference the FDA's website for their seafood consumption advice for the most up-to-date guidance on mercury levels.

Conclusion

In conclusion, keta salmon is not only low in mercury but is also a highly nutritious and safe seafood choice for everyone. Its short lifespan and diet of small prey keep its mercury accumulation to a minimum, and when wild-caught from clean waters like those in Alaska, it represents one of the healthiest seafood options available. By following guidelines from health authorities like the FDA and EPA, consumers can confidently enjoy keta salmon and its numerous health benefits, knowing they are making a safe choice for themselves and their families.

FDA and EPA Advice on Eating Fish

Frequently Asked Questions

Keta salmon is low in mercury because it has a relatively short lifespan and eats lower on the food chain, primarily consuming smaller organisms. This prevents the significant accumulation of mercury that is more common in larger, long-lived predatory fish like shark or swordfish.

Yes, pregnant and breastfeeding women can safely eat keta salmon. The FDA and EPA recommend that these groups consume 2-3 servings (8-12 ounces) per week of low-mercury fish like salmon to gain valuable nutrients like omega-3s.

All salmon species, including keta, sockeye, and king, are considered low in mercury. While some varieties may have slightly different fat or omega-3 content, all salmon is on the FDA's 'Best Choices' list for low mercury seafood.

According to FDA data, fresh and frozen salmon have an average mercury concentration of 0.022 parts per million (ppm), which is very low. Some producers specifically test wild-caught keta and confirm very low mercury levels.

While keta is a healthy choice, it is leaner than other salmon species like king or sockeye. This means it has a slightly lower fat content and fewer omega-3s per serving, though it is still an excellent source of high-quality protein and other vitamins.

Both wild and farmed salmon typically have low mercury levels. Wild salmon, including keta, are generally exposed to fewer overall contaminants like PCBs because they live in vast ocean waters, whereas farmed salmon are raised in closer proximity to coastal areas.

You can find the most up-to-date guidance on mercury levels and safe consumption by checking the official websites of the U.S. Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA). The FDA also provides a specific advisory chart for different fish species.