What fish are not high in mercury?

According to the FDA and EPA, nearly 90% of the fish consumed in the United States is categorized as having low mercury levels. When planning your meals, choosing fish that are not high in mercury allows you to reap the significant health benefits of seafood, such as omega-3 fatty acids, with minimal risk of mercury exposure. This guide will help you navigate your seafood choices, prioritizing species that are both nutritious and safe for regular consumption.

Quick Summary

This guide provides a comprehensive overview of fish species that are low in mercury, based on FDA and EPA recommendations. It outlines why certain fish accumulate more mercury and offers lists of the safest choices, including options like salmon, sardines, and canned light tuna. The information is organized to help consumers make educated decisions for a healthier diet.

Key Points

• Choose smaller, shorter-lived fish: Species lower on the food chain like sardines, anchovies, and salmon have the lowest mercury levels due to less time for bioaccumulation.

• Favor canned light tuna: Opt for canned light tuna made from skipjack, which has significantly less mercury than canned albacore or fresh tuna steaks.

• Rely on official recommendations: The FDA and EPA provide clear 'Best Choices' lists that include safe, low-mercury options like salmon, tilapia, and catfish for regular consumption.

• Limit medium-mercury options: Fish in the 'Good Choices' category, such as fresh albacore tuna, cod, and mahi mahi, should be eaten in moderation, about one serving per week.

• Avoid predatory fish: Stay away from high-mercury species like shark, swordfish, and king mackerel, as they pose the highest risk of mercury exposure due to their position at the top of the food chain.

• Vary your seafood intake: Eating a variety of low-mercury seafood provides a broader range of nutrients and further minimizes risk.

• Pregnant women need extra caution: Individuals who are pregnant, breastfeeding, or planning to become pregnant should be especially careful to avoid high-mercury fish and adhere to consumption limits.

Understanding Mercury Accumulation in Fish

Mercury enters the marine environment and is converted into methylmercury, which is then absorbed by aquatic organisms. The concentration of methylmercury increases as it moves up the food chain, a process called biomagnification. This means larger, longer-lived predatory fish tend to have the highest mercury levels because they consume many smaller fish. Conversely, smaller fish that eat algae and plankton are lower on the food chain and have significantly lower mercury concentrations. Understanding this helps in choosing low-mercury fish, which is especially important for sensitive groups like pregnant women and young children.

Low-Mercury Fish: The Best Choices

The FDA and EPA classify numerous fish and shellfish as "Best Choices" due to their low mercury content, suitable for consumption two to three times per week.

• Salmon: A low-mercury source of omega-3s.
• Sardines and Anchovies: Small, nutrient-dense fish with very low mercury.
• Canned Light Tuna: Lower in mercury than canned albacore.
• Tilapia and Catfish: Farm-raised options consistently low in mercury.
• Pollock and Haddock: Flaky whitefish that are very low in mercury.
• Shellfish: Many types like shrimp, clams, oysters, crab, and scallops are low in mercury.
• Trout: Freshwater trout is a low-mercury option.

Medium-Mercury Fish: Good Choices in Moderation

Fish categorized as "Good Choices" by the FDA have slightly higher mercury levels and can be eaten about once per week.

• Tuna (Albacore): Higher in mercury than light tuna; limit to one 6-ounce serving per week.
• Cod: Can range from low to moderate mercury levels.
• Mahi Mahi and Halibut: Acceptable in moderation.
• Snapper and Grouper: Consume sparingly.

Comparison of Mercury and Omega-3s in Popular Fish

This table compares mercury and omega-3 content based on FDA and EPA research.

Fish Species	Mercury Level (Low, Medium, High)	Omega-3 Fatty Acids (Approx. mg per 4oz serving)	Recommended Weekly Servings (General Population)
Salmon (Atlantic, Chinook)	Low	1200–2400	2–3
Sardines	Low	1100–1600	2–3
Canned Light Tuna	Low	150–300	2–3
Catfish (Farmed)	Low	100–250	2–3
Tilapia	Low	~150	2–3
Tuna (Albacore)	Medium	~1000	1 (max 6oz)
Cod (Atlantic, Pacific)	Low-Medium	~200	2–3
Swordfish	High	~1000	Avoid
King Mackerel	High	~450	Avoid

High-Mercury Fish: Choices to Avoid

To minimize mercury exposure, avoid fish with the highest concentrations, particularly for sensitive individuals. The FDA's "Choices to Avoid" include:

• King Mackerel
• Marlin
• Orange Roughy
• Shark
• Swordfish
• Tilefish (Gulf of Mexico)
• Bigeye Tuna

Important Considerations and Safe Practices

Beyond choosing low-mercury fish, follow these practices for safe seafood consumption:

1. Check Local Advisories: Consult local health departments for advisories on locally caught fish.
2. Vary Your Fish Intake: Eating different low-mercury fish provides a range of nutrients and limits exposure to specific contaminants.
3. Choose Canned Wisely: Select canned light tuna (skipjack) over canned albacore (white) tuna.
4. Consider Farmed vs. Wild: While species matters most, mercury levels in farmed fish can sometimes be lower than wild-caught.

Conclusion

Choosing fish that are not high in mercury, such as salmon, sardines, and tilapia, allows you to enjoy the nutritional benefits of seafood, like omega-3s, with minimal risk. Follow guidelines from the FDA and EPA, and remember that variety and moderation are essential for safe seafood consumption.

Visit the FDA Website for the latest advice on eating fish and shellfish

Frequently Asked Questions

Which fish has the lowest mercury levels?

Smaller, short-lived fish and shellfish generally have the lowest mercury levels. Top examples include salmon, sardines, anchovies, shrimp, and tilapia.

Is canned tuna high in mercury?

The mercury level in canned tuna depends on the type. Canned light tuna (skipjack) is low in mercury and considered a 'Best Choice,' while canned albacore (white) tuna has higher levels and is in the 'Good Choices' category, recommended for less frequent consumption.

Why do some fish have more mercury than others?

Mercury builds up in fish through a process called biomagnification. Larger, longer-lived predatory fish at the top of the food chain accumulate more mercury because they consume many smaller fish over their lifetime.

Can cooking fish remove mercury?

No, cooking fish does not remove mercury. Mercury is bound to the fish's meat and remains present regardless of preparation method.

How often can I eat fish that is not high in mercury?

According to the FDA and EPA, you can safely eat two to three servings per week of fish on the 'Best Choices' list, such as salmon, shrimp, and tilapia.

Which fish should be avoided due to high mercury?

Fish to avoid include king mackerel, shark, swordfish, bigeye tuna, marlin, and tilefish from the Gulf of Mexico, as they contain the highest mercury levels.

Is fish intake still recommended despite mercury concerns?

Yes, health authorities like the American Heart Association and FDA recommend eating fish regularly due to its high omega-3 fatty acid content and other vital nutrients. Choosing low-mercury options allows you to get these benefits with minimal risk.

Are pregnant women and children more at risk from mercury?

Yes, the developing nervous system of a fetus and young children is particularly sensitive to the harmful effects of methylmercury. Pregnant women, breastfeeding mothers, and young children are advised to be especially careful about avoiding high-mercury fish.