What Canned Fish Is Low in Mercury?

December 13, 2025 •

3 min read

According to the FDA, certain types of fish can safely be consumed several times a week due to their lower mercury levels. Knowing what canned fish is low in mercury is essential for making informed dietary choices that balance the nutritional benefits of seafood with concerns about environmental contaminants. Small, young fish tend to accumulate less mercury than larger, longer-lived predators.

Quick Summary

This guide details which canned fish are the best low-mercury choices, offering a safe and nutritious way to include seafood in your diet. It examines options like sardines, salmon, and specific tuna varieties, explaining why their smaller size and lifespan naturally result in less mercury accumulation.

Key Points

Sardines are the safest choice: Due to their small size and short lifespan, canned sardines contain extremely low levels of mercury.
Canned salmon is a low-mercury option: Both farmed and wild canned salmon are considered safe choices for frequent consumption, rich in omega-3 fatty acids.
Choose light tuna over albacore: Canned light tuna, made from smaller skipjack, has significantly lower mercury than canned albacore tuna.
Opt for specific types of mackerel: Atlantic or Pacific chub mackerel are low-mercury alternatives to larger, higher-mercury king mackerel.
Small fish generally have less mercury: A general rule is that smaller, shorter-lived fish accumulate less mercury than larger, older predators.
Vary your seafood intake: To minimize overall mercury exposure, consume a variety of low-mercury fish rather than relying on a single type.

Understanding Mercury in Seafood

Mercury is a naturally occurring element that enters the marine ecosystem and is converted into methylmercury, a highly toxic form, by bacteria. This methylmercury bioaccumulates in the food chain, meaning larger, older predatory fish tend to have the highest concentrations. When it comes to canned fish, the mercury levels are determined by the species of fish, its age, and its position in the food chain. Smaller fish that have a shorter lifespan naturally absorb less mercury over their lifetime.

Top Low-Mercury Canned Fish Options

Canned Sardines

Sardines are consistently rated as one of the best low-mercury choices. As small, oily fish, they are harvested young, preventing significant mercury buildup. The U.S. Food and Drug Administration (FDA) lists sardines as a "best choice" due to their low mercury levels. Beyond their safety, sardines are a nutritional powerhouse, rich in omega-3 fatty acids, vitamin D, and calcium from their edible bones.

Canned Salmon

Canned salmon is another excellent low-mercury option. Both canned wild and farmed salmon typically have minimal mercury contamination due to their diet and position on the food chain. The FDA and EPA list salmon as a "best choice," recommending it several times a week, especially for pregnant women and children. It provides a substantial amount of protein, vitamin D, and heart-healthy omega-3s.

Canned Mackerel

For those who enjoy a richer flavor, canned mackerel is a great alternative. It is important to choose smaller species, such as Atlantic or Pacific chub mackerel, which have much lower mercury levels than larger king mackerel. Mackerel is another oily fish that is high in beneficial omega-3s, protein, and selenium.

Canned Light Tuna

While tuna, in general, can have higher mercury levels, canned light tuna is a safe choice for regular consumption. This is because it is primarily made from smaller, younger skipjack or tongol tuna, which absorb less mercury. The FDA and EPA recommend canned light tuna as a "best choice," though pregnant women and young children should still adhere to consumption guidelines. In contrast, canned albacore or "white" tuna, which comes from a larger species, contains more mercury and should be consumed less frequently.

Making the Best Choices for You

When navigating the canned fish aisle, understanding the factors that influence mercury content is key. Smaller, shorter-lived fish like sardines and salmon are always safer bets. For tuna lovers, choosing canned light over albacore significantly reduces mercury exposure while still providing nutritional benefits. Additionally, varying your fish intake by incorporating different species can help minimize overall mercury accumulation.

Low vs. High Mercury Canned Fish


Fish Type	Mercury Level	Recommended Consumption	Key Nutritional Benefits
Sardines	Lowest	2-3+ times per week	Omega-3s, Calcium, Vitamin D
Salmon (Canned)	Very Low	2-3+ times per week	Omega-3s, Protein, Vitamin D
Atlantic Mackerel	Low	2-3 times per week	Omega-3s, Protein, Selenium
Canned Light Tuna (Skipjack)	Low to Moderate	Up to 3 servings per week for non-pregnant adults	Protein, Omega-3s, Vitamin D
Canned Albacore Tuna	Moderate to High	Limit to 1 serving per week for non-pregnant adults	Higher Omega-3s but also higher mercury
Larger Tuna (Bigeye)	Highest	Very limited or avoided	N/A (not typically canned)

Conclusion

By prioritizing smaller, shorter-lived fish like sardines, canned salmon, and Atlantic mackerel, and opting for canned light tuna over albacore, consumers can confidently enjoy the health benefits of canned seafood while minimizing mercury risk. Incorporating a variety of low-mercury canned fish into your diet ensures you get a wide range of nutrients, including heart-healthy omega-3s, without excessive exposure to mercury. Making these simple, informed choices is the smartest way to leverage the convenience and nutritional value that canned fish offers.

For more detailed information and the latest guidelines, consult the FDA and EPA's advice on eating fish: FDA Advice About Eating Fish.

Disclaimer: Always follow the most current guidelines from reputable health organizations. Individual dietary needs can vary, so consult a healthcare provider with specific concerns.

Frequently Asked Questions

Canned light tuna is the lowest in mercury, as it is made from smaller, younger skipjack or tongol tuna. Canned albacore ('white') tuna, from a larger species, has higher mercury levels and should be eaten less frequently.

Yes, pregnant women can safely eat canned fish that is low in mercury, such as sardines and salmon. The FDA and EPA recommend several servings per week of these 'best choice' fish due to their nutritional benefits.

Fish higher up the food chain, such as larger predatory fish that live longer, tend to accumulate more mercury. This process is called bioaccumulation. Smaller fish have less time to accumulate significant levels of the metal.

For low-mercury fish like salmon, both canned wild-caught and farmed varieties are considered safe and healthy options. For other types of fish, the mercury level is more dependent on the species' size and lifespan than its farming method.

No, the canning process does not reduce the mercury content of fish. However, the fish used for canning are often smaller and younger, leading to lower mercury levels than in larger, fresh fillets of the same species.

Yes, canned anchovies are very low in mercury. Like sardines, they are small, short-lived fish and are an excellent nutritional choice.

To reduce mercury intake, prioritize eating a variety of smaller, shorter-lived canned fish like sardines, salmon, and light tuna. Limiting larger, longer-lived fish will help lower your overall exposure.

No, they are not the same. It's important to differentiate between species. Smaller Atlantic mackerel is low in mercury, whereas larger king mackerel, like albacore tuna, has higher levels. Canned light tuna is generally lower in mercury than canned albacore tuna.