What Is the Safest Low Mercury Fish? A Comprehensive Guide

October 20, 2025 •

3 min read

According to the FDA, certain populations like pregnant women and young children should prioritize consuming fish with the lowest mercury levels. The risk from mercury in seafood depends on the amount and level of contaminants ingested. So, what is the safest low mercury fish for regular consumption, and which options are best for maximizing health benefits while minimizing risk?

Quick Summary

This guide explores the best low-mercury fish and shellfish options, explains why mercury levels vary, outlines the health risks of high mercury intake, and provides actionable advice for safe seafood consumption to help readers make informed dietary choices.

Key Points

Top Choices: Salmon, sardines, anchovies, pollock, tilapia, and catfish are among the safest low mercury fish to eat regularly.
Mercury Accumulation: Larger, predatory fish like shark and swordfish have the highest mercury levels due to bioaccumulation up the food chain.
Omega-3 Benefits: Low-mercury fish are an excellent source of omega-3 fatty acids, which are crucial for heart and brain health.
Vulnerable Groups: Pregnant women, breastfeeding mothers, and young children should adhere to specific FDA guidelines for safe, low-mercury fish intake.
Canned Tuna: Choose canned 'light' tuna (from skipjack) over canned 'albacore' (white) tuna, as it contains significantly less mercury.
Farmed vs. Wild: Some studies suggest that farmed fish may contain less mercury than wild-caught, but focusing on smaller, shorter-lived species is the primary safety measure.
Healthier Alternative: Swapping high-mercury options for safer choices like salmon, shrimp, and sardines allows for a beneficial and safe seafood intake.

Why Mercury in Fish is a Concern

Mercury, specifically methylmercury, is a neurotoxin that can be dangerous to humans, especially to developing nervous systems. While most fish do not pose a health concern for the general population, sensitive groups need to be careful. Mercury enters aquatic ecosystems from natural and industrial sources.

The Process of Bioaccumulation

Mercury levels increase through the food chain; larger, older predatory fish accumulate higher concentrations by eating smaller fish. This is why predators like shark and swordfish have high levels, while smaller fish like sardines have low levels.

The Safest Low Mercury Fish Choices

Choosing smaller, shorter-lived fish lower on the food chain is the best approach for minimizing mercury exposure while still benefiting from nutrients like omega-3 fatty acids.

Here are some excellent low-mercury fish and shellfish options:

Salmon: A fatty fish low in mercury and rich in omega-3s. Wild pink salmon is particularly low.
Sardines: Small, oily fish with very low mercury and high omega-3 content.
Anchovies: Tiny, oily fish with minimal mercury.
Canned Light Tuna: Lower in mercury than albacore tuna.
Pollock: A flaky white fish with low mercury levels.
Tilapia: A popular low-mercury farmed fish.
Catfish: Another low-mercury farmed option.
Shrimp: Very low mercury shellfish.
Scallops: Another very low-mercury shellfish.
Oysters: Known for low mercury content.
Atlantic Mackerel: Smaller mackerel species are low in mercury and provide omega-3s.
Cod: Has relatively low mercury levels.

How to Choose Low Mercury Fish: A Comparison Table

Understanding the mercury levels of different fish helps in making safe choices. The table below summarizes common fish and their mercury levels according to health authorities like the FDA.


Fish Species	Typical Mercury Level (PPM)	Health Advisory	Notes
Sardines	~0.013	Best Choice	Small, oily, very low mercury.
Salmon	~0.022	Best Choice	High in omega-3s, very low mercury.
Shrimp	~0.009	Best Choice	One of the lowest mercury options.
Catfish	~0.025	Best Choice	Farmed versions are widely available.
Canned Light Tuna	~0.128	Good Choice	Recommended over albacore tuna for low mercury.
Cod	~0.111	Good Choice	Low-fat white fish.
Albacore Tuna	Higher than light tuna	Limit to 6 oz/week	Higher mercury than skipjack/light tuna.
King Mackerel	~0.730	Avoid	Large, predatory, very high mercury.
Swordfish	~0.995	Avoid	Top predator, very high mercury.
Shark	~0.979	Avoid	Top predator, very high mercury.

Health Benefits of Low Mercury Fish

Low-mercury fish offer significant health benefits. They are a great source of protein, essential for body tissues, and provide vitamins D, B12, and minerals like selenium, iron, and zinc. Omega-3 fatty acids (EPA and DHA) are particularly important for heart health, potentially reducing blood pressure and heart disease risk. For pregnant women, omega-3s aid fetal neurological and visual development. They may also help with conditions like depression and ADHD.

Mercury and Vulnerable Populations

The FDA and EPA offer specific advice for pregnant women, breastfeeding mothers, and young children due to their sensitivity to mercury. Excessive exposure can harm developing nervous systems. These groups are advised to eat 8 to 12 ounces of low-mercury fish weekly and avoid high-mercury species. Checking local advisories for fish caught locally is also recommended.

Best Practices for Safe Fish Consumption

Choosing low-mercury fish is essential for safe consumption. Other practices include:

Eat a variety: Eating different types of fish helps limit exposure to any single contaminant.
Prioritize smaller fish: Choose smaller species lower on the food chain like sardines or anchovies.
Consider farmed fish: Some studies suggest farmed fish might have lower mercury than wild-caught.
Mind portion sizes: Be aware of recommended servings, especially for sensitive groups. The FDA advises limiting canned albacore tuna to 6 ounces weekly for pregnant women and children.

More information is available from the FDA's advice about eating fish.

Conclusion: Making Informed Seafood Choices

Making informed choices about seafood allows you to enjoy its nutritional benefits while protecting your health. By choosing low-mercury options like salmon, sardines, and pollock, and avoiding high-mercury fish such as shark and swordfish, you can safely include fish in your diet. Adhering to FDA guidelines is especially important for vulnerable populations like pregnant women and young children. This approach ensures you benefit from heart and brain-boosting omega-3s without the risks associated with high mercury intake.

Frequently Asked Questions

Shrimp and scallops are among the absolute safest options, with mercury levels near zero parts per million (ppm). Other very safe choices include sardines, anchovies, and salmon.

Yes, tilapia is generally considered one of the safer fish to eat regarding mercury levels. As a farmed, shorter-lived species, it contains very low concentrations of mercury.

The FDA recommends that pregnant women, nursing mothers, and young children eat 8 to 12 ounces (two to three average meals) of a variety of low-mercury fish per week.

Canned light tuna (typically skipjack) is lowest in mercury. Canned albacore (white) tuna has more mercury and should be limited. Bigeye and fresh tuna steaks contain the highest levels.

No, avoiding all fish is not recommended. The omega-3s in low-mercury fish are crucial for a baby's development. Instead, focus on low-mercury options like salmon, sardines, and canned light tuna, and limit portions of higher-mercury species.

While cooking can reduce mercury content by up to 30%, it is not a complete solution. The primary method for minimizing mercury exposure is to choose fish species that naturally have lower concentrations.

Some studies suggest that farmed fish may contain less mercury than wild-caught fish. The best way to minimize mercury exposure is to choose smaller species that are lower on the food chain, regardless of whether they are farmed or wild.