What are the safest fish to eat regularly?

December 9, 2025 •

4 min read

According to the FDA, certain fish species contain significantly lower levels of mercury, making them the safest choices for regular consumption. These include smaller, nutrient-dense fish that provide essential omega-3 fatty acids with minimal risk of heavy metal exposure. Understanding which fish fall into this category is key for a healthy diet.

Quick Summary

Several fish species are known for being both nutritious and low in mercury, making them the safest options for frequent meals. Choosing smaller fish and certain types of shellfish can provide essential omega-3s while minimizing potential risks associated with contaminants.

Key Points

Prioritize Low-Mercury Species: The safest fish for regular consumption are those with lower mercury levels, such as salmon, sardines, and tilapia.
Choose Smaller Fish: Smaller fish, like anchovies and sardines, are lower on the food chain and therefore accumulate less mercury than larger, predatory fish.
Enjoy Shellfish: Many shellfish, including shrimp, scallops, clams, and oysters, are excellent low-mercury options for frequent meals.
Source Responsibly: Whether choosing wild-caught or farmed, look for seafood from reputable sources with sustainability certifications like MSC or ASC.
Vary Your Fish Intake: Eating a variety of fish and shellfish helps ensure a broad spectrum of nutrients and prevents over-reliance on any single species.
Limit High-Mercury Fish: Reduce or avoid consumption of high-mercury species such as swordfish, shark, and king mackerel.

Navigating Seafood Choices for Regular Consumption

Eating fish regularly is a cornerstone of many healthy diets, championed for its high-quality protein, essential vitamins, and heart-healthy omega-3 fatty acids. However, concerns over mercury and other contaminants can make choosing the right seafood confusing. The key to regular, safe fish consumption lies in selecting species that are lower on the food chain and have shorter lifespans, as these accumulate fewer heavy metals. Organizations like the U.S. Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) offer comprehensive guidelines to help consumers make smart, safe choices.

The Safest Fish to Include in Your Diet

For those looking to maximize health benefits while minimizing risk, several species consistently appear on the "Best Choices" list from leading health organizations. These fish are low in mercury and often highly sustainable, making them an excellent choice for frequent meals.

Top Picks for Low-Mercury and High-Nutrient Fish

Salmon: Both wild-caught and farmed salmon are generally low in mercury and packed with omega-3s. Alaskan wild salmon is particularly prized for its sustainability and clean source. It is also a fantastic source of vitamin D.
Sardines: These small, inexpensive fish are nutrient-dense powerhouses. Because they are low on the food chain, they contain minimal mercury and are an exceptional source of omega-3s, calcium, and vitamin D. Canned sardines are convenient and readily available.
Herring: A fatty fish rich in omega-3s, herring is a great choice for those seeking high nutrient content with low mercury levels. It is often available canned, cured, or smoked.
Tilapia: A mild-flavored white fish, tilapia is known for its low mercury content, especially when responsibly farmed. It provides lean protein and is a versatile option for various dishes.
Anchovies: Similar to sardines, these tiny fish offer a rich, savory flavor and are very low in mercury. They are commonly used to add a salty, umami flavor to sauces and dressings.
Cod: A lean, flaky white fish, cod is a great source of protein and B vitamins and is low in fat. For the most sustainable option, look for cod from Iceland or the Arctic.
Trout (especially farmed rainbow trout): Farmed rainbow trout, particularly when raised in the U.S., is a safe and sustainable choice. It offers a milder flavor than salmon and is a great source of omega-3s and vitamin D.
Shrimp and Scallops: While technically shellfish, these are excellent low-mercury options for regular consumption. Shrimp is a popular, low-calorie protein source, while scallops have a sweet, buttery flavor.

Understanding Mercury in Fish

Mercury accumulates in fish through a process called biomagnification, where larger, predatory fish higher up the food chain consume smaller fish and inherit their mercury load. The level of mercury in a fish is primarily determined by its size, age, and diet.

High-Mercury vs. Low-Mercury Fish


Feature	Low-Mercury Fish	High-Mercury Fish
Trophic Level	Lower on the food chain (e.g., sardines, anchovies)	Higher on the food chain (e.g., swordfish, king mackerel)
Size and Lifespan	Smaller, with shorter lifespans	Larger, with longer lifespans (more time to accumulate)
Common Examples	Salmon, trout, herring, tilapia, shrimp	Shark, swordfish, king mackerel, bigeye tuna, tilefish (Gulf of Mexico)
Consumption Recommendation	Safe for regular, frequent consumption	Limit or avoid, especially for vulnerable populations

Sourcing Your Seafood: Wild vs. Farmed

The wild-caught versus farmed debate involves a trade-off between contaminants and nutrient profiles. Wild-caught fish feed on a natural diet and often have a more desirable omega-3 to omega-6 ratio. Farmed fish, however, may contain lower levels of mercury due to a controlled diet and environment, though some farmed species have been found to contain higher levels of other contaminants like PCBs. Ultimately, research suggests that for common species like salmon and cod, the difference in mercury levels between wild and farmed is often not significant enough to pose a major health risk, and both remain excellent choices. Consumers should look for reputable sources and sustainability certifications like those from the Marine Stewardship Council (MSC) or the Aquaculture Stewardship Council (ASC) to ensure responsible sourcing.

Conclusion: Making Informed Choices

Incorporating fish into your diet two to three times per week is a highly recommended way to boost your intake of crucial nutrients like protein, omega-3 fatty acids, and vitamin D. By prioritizing smaller, low-mercury species like salmon, sardines, and trout, you can enjoy the extensive health benefits of seafood with minimal concern. Paying attention to sustainability certifications can also help ensure your choices are not only good for you but also for the environment. Making informed seafood selections allows you to reap the rewards of this healthy protein for years to come. For further guidance, the FDA and EPA offer updated advisories on mercury in fish for various populations, including pregnant women and young children.

This article is for informational purposes only and is not medical advice. Consult a healthcare professional for personalized dietary recommendations.

Frequently Asked Questions

Mercury is a heavy metal found in the environment that is absorbed by fish. In higher amounts, it can be toxic to the human nervous system. Smaller fish lower on the food chain contain less mercury because of the process of biomagnification.

Most health organizations recommend eating fish at least two to three times per week. Focusing on 'Best Choice' options from the FDA's list allows for more frequent consumption, while 'Good Choice' options should be limited to about one serving per week.

Canned light tuna (typically skipjack) is on the FDA's 'Best Choices' list and is considered low in mercury, making it safe for regular consumption. Canned albacore (white) tuna has higher mercury levels and should be limited to one serving per week.

Farmed fish generally contain lower levels of mercury than their wild counterparts because of their controlled diet. However, some studies have shown higher levels of other pollutants in farmed fish. The safety and nutrition of both largely depend on farming practices and sourcing.

To minimize mercury exposure, you should avoid or severely limit certain large, predatory fish. These include shark, swordfish, king mackerel, bigeye tuna, and tilefish from the Gulf of Mexico.

Yes, many of the lowest-mercury fish, such as salmon, sardines, and trout, are also excellent sources of omega-3 fatty acids. These fatty fish provide significant quantities of EPA and DHA, which are crucial for heart and brain health.

Pregnant women are advised to follow the FDA's 'Best Choices' list, which includes anchovies, salmon, sardines, shrimp, and tilapia. The high omega-3 content is beneficial for fetal brain and nervous system development, while the low mercury minimizes risk.

Sustainability labels, such as those from the Marine Stewardship Council (MSC), indicate that a fish was caught or farmed using environmentally responsible practices. While not a direct indicator of mercury levels, sustainable practices often correlate with healthier ecosystems and, in some cases, can ensure cleaner seafood.