What is the safest fresh fish to eat?

December 23, 2025 •

4 min read

According to the FDA, eating a variety of fish and shellfish that are lower in mercury can provide significant health benefits, especially for pregnant women and children. Understanding these guidelines is key to knowing what is the safest fresh fish to eat, helping you make informed, healthy choices for your family.

Quick Summary

This guide explores low-mercury fish species and shellfish recommended by health authorities for regular consumption, discussing factors like mercury content, sustainability, and origin to identify the safest options available.

Key Points

Choose smaller fish: Opt for smaller, non-predatory fish like sardines and anchovies, which accumulate less mercury and other contaminants over their shorter lifespans.
Prioritize the FDA's 'Best Choices': Refer to official FDA and EPA lists for fish with the lowest mercury levels, including salmon, cod, and tilapia.
Go for shellfish: Many shellfish, such as shrimp, scallops, and oysters, are very low in mercury and safe for regular consumption.
Check for freshness indicators: For whole fish, clear eyes, bright red gills, and firm, springy flesh are signs of high quality and freshness.
Consider the source: Sourcing from reputable suppliers with transparent and sustainable practices, or looking for certifications like MSC, can increase safety.
Vary your fish: Eating a variety of low-mercury fish species is a smart strategy to reduce exposure to any single type of contaminant.

Understanding Contaminants in Seafood

Eating fish is widely recommended for its rich nutritional profile, including protein and heart-healthy omega-3 fatty acids. However, concerns often arise regarding potential contaminants, with methylmercury being the most common. Mercury enters our waterways from industrial pollution and natural sources, and it accumulates in the food chain. Larger, predatory fish that live longer tend to have higher concentrations of mercury, a process known as bioaccumulation.

Besides mercury, other potential contaminants like PCBs and dioxins can be a concern, although regulatory bodies have significantly reduced these risks over time. The key to safe seafood consumption is to be aware of which species have historically high levels of contaminants and to choose varieties that are lower on the food chain.

Safest Low-Mercury Fish and Shellfish Options

For regular consumption, health authorities like the FDA and EPA provide "Best Choices" lists, focusing on fish with the lowest mercury levels. Opting for these species is the simplest way to ensure you are eating the safest fresh fish.

Best Fish Choices

Wild-Caught Salmon: An excellent source of omega-3s, wild Alaskan salmon is a top recommendation due to its robust flavor, high nutrient content, and low mercury levels compared to some farmed varieties.
Sardines: These small, oily fish are packed with omega-3s, protein, and calcium while being very low in mercury, making them a superfood for regular consumption.
Freshwater Trout: A close relative of salmon with a milder flavor, trout is another excellent source of omega-3s and vitamin D with low mercury content.
Atlantic Mackerel: While some mackerel varieties have higher mercury, the Atlantic variety is considered a safe and delicious low-mercury choice rich in healthy fats.
Cod: Known for its mild, flaky texture, cod is a lean source of protein and B vitamins with low mercury levels, making it a great entry point for those new to fish.
Catfish: When sourced from U.S. farms, catfish is a consistently low-mercury option that is a reliable and safe choice.
Tilapia: Farmed tilapia is a lean, mild-flavored fish with low mercury, and is a popular, affordable choice.

Safest Shellfish

Many shellfish species are also among the safest seafood to eat due to their position low on the food chain.

Shrimp: The most popular seafood in America is a low-mercury, low-calorie protein source. It's safe to enjoy often.
Scallops: These buttery, sweet shellfish are very low in mercury and are an environmentally sustainable choice.
Oysters: Rich in zinc and other minerals, farmed oysters are low in mercury and a recommended option.
Crab: A great source of protein and nutrients, crab has low mercury levels and is a safe addition to your diet.

Wild-Caught vs. Farm-Raised: A Comparison


Feature	Wild-Caught Fish	Farm-Raised Fish
Diet	Natural, varied diet leading to potentially higher omega-3s and a cleaner fatty acid profile.	Controlled, manufactured diet that may be fortified with omega-3s but also potentially higher in omega-6s.
Contaminants	Levels depend on the specific body of water. Generally, smaller, wild-caught fish have very low contaminant levels.	Controlled environment can reduce exposure to some contaminants, but farming practices and feed quality are critical.
Sustainability	Varies widely by species and location. Look for certifications like the Marine Stewardship Council (MSC) for sustainably harvested wild fish.	Can be highly sustainable in well-regulated systems, but some practices can lead to habitat pollution and concerns with antibiotic use.
Flavor/Texture	Often firmer with a more complex flavor profile due to natural diet.	Can be softer and more buttery due to higher fat content, which many find more palatable.

How to Select the Freshest Fish

Even with the safest species, freshness is crucial for both taste and safety. Here are some tips for choosing the highest quality fresh fish:

Smell: Fresh fish should have a clean, mild, ocean-like scent, not a strong or overly 'fishy' smell.
Eyes: For whole fish, look for clear, bright, and plump eyes. Cloudy or sunken eyes indicate the fish is no longer fresh.
Gills: The gills of a fresh, whole fish should be bright red or pink. Avoid fish with brown or gray gills.
Flesh and Skin: The flesh should be firm and spring back when you gently press it with a finger. The skin should be shiny and moist, with scales that adhere tightly.
Source: Purchase from a reputable fishmonger or market with high turnover. Don't be afraid to ask when the fish was caught or delivered.

Safest Choices for Vulnerable Groups

For pregnant women, nursing mothers, and young children, minimizing mercury exposure is especially important due to potential developmental effects. The FDA and EPA advise these groups to eat two to three servings (8 to 12 ounces) per week of the "Best Choices" fish, and to avoid high-mercury species entirely. Omega-3s from fish like salmon are vital for a baby's brain and eye development, making low-mercury choices an essential part of a healthy diet during pregnancy.

Conclusion

To identify the safest fresh fish to eat, focus on smaller, non-predatory species that are lower in mercury and contaminants. Prioritize options from the FDA's "Best Choices" list, such as salmon, sardines, trout, and many common shellfish varieties. By varying your seafood intake and sourcing from reputable vendors using sustainable practices, you can confidently enjoy the significant health benefits of fish while minimizing risk. For detailed guidelines and lists, consult the official FDA advice about eating fish.

Frequently Asked Questions

Fish with the lowest mercury levels include salmon, sardines, freshwater trout, Atlantic mackerel, catfish, cod, and tilapia. Many types of shellfish, like shrimp, scallops, and oysters, also have very low mercury concentrations.

There is no simple answer, as safety depends on the species and source. Wild-caught fish often have lower saturated fat and a more natural diet, but can be susceptible to contaminants in their environment. Well-regulated farmed fish may have controlled diets, but some practices can raise concerns about antibiotics or omega-6 content. Focusing on specific species from reputable sources is more important than simply choosing 'wild' or 'farmed'.

Fish to avoid or strictly limit due to high mercury levels include king mackerel, shark, swordfish, marlin, and tilefish from the Gulf of Mexico. These are large predatory fish that accumulate the most mercury.

To identify fresh fish, check for clear, bright, and full eyes; bright red gills; and firm, resilient flesh that springs back when pressed. The skin should be shiny and moist, and the fish should have a clean, mild smell.

Eating a variety of low-mercury fish minimizes your exposure to any single type of contaminant. It also helps you get a wider range of nutrients, as different species offer unique nutritional benefits.

Pregnant women and children are advised to eat two to three servings a week of low-mercury fish from the FDA's 'Best Choices' list, including salmon, cod, shrimp, and tilapia. They should avoid high-mercury fish entirely.

Canned light tuna (typically skipjack) is on the FDA's 'Best Choices' list for low mercury. Canned albacore (white) tuna has more mercury and should be limited to one serving per week for pregnant women and children.