What is the safest white fish? Your guide to low-mercury options

November 8, 2025 •

4 min read

A significant body of research confirms that smaller, shorter-lived fish tend to have lower levels of methylmercury. For those concerned about heavy metal contamination, understanding what is the safest white fish? is crucial for maintaining a healthy and nutrient-rich diet. Choosing wisely allows you to reap the benefits of fish without the worry of excessive mercury exposure.

Quick Summary

This guide compares low-mercury white fish options, explains mercury bioaccumulation, details health benefits, and provides guidance for safer seafood consumption. It covers fish like pollock, tilapia, and cod, helping you make informed decisions for a healthier diet.

Key Points

Low Mercury Choices: Wild Alaska pollock, haddock, and tilapia are among the safest white fish due to their consistently low mercury levels.
Bioaccumulation Explained: Mercury levels are highest in large, predatory fish, so choosing smaller, non-predatory species is generally safer.
Nutrient-Dense Protein: White fish is an excellent source of lean protein, B vitamins (like B12), and essential minerals such as selenium and iodine.
Consider Sourcing: For farmed fish like tilapia or pangasius, research the origin and opt for reputable or domestically sourced products to minimize contaminant risks.
Vulnerable Groups: Pregnant women, nursing mothers, and young children should be especially mindful of fish choices and stick to low-mercury options.
Variety is Key: Eating a variety of seafood helps balance nutritional intake and reduces the risk associated with over-relying on a single species.

Understanding Mercury in Seafood: The Basics

Mercury is a naturally occurring element that has become a widespread environmental contaminant, largely due to industrial pollution. In aquatic ecosystems, bacteria convert elemental mercury into methylmercury, a highly toxic organic form. Fish and shellfish absorb methylmercury from the water as they feed, a process known as bioaccumulation.

How Mercury Affects the Food Chain

As larger, predatory fish consume smaller ones, the methylmercury becomes more concentrated at each successive level of the food chain, a process called biomagnification. This is why the largest, oldest, and most predatory fish—such as swordfish, shark, and king mackerel—have the highest mercury levels. Conversely, smaller, non-predatory fish are the safest options because they accumulate far less mercury during their shorter lifespans.

Top Choices for the Safest White Fish

When looking for the safest options, consider fish that are small, low in the food chain, and responsibly sourced. Here are some of the best choices for low-mercury white fish:

Wild Alaska Pollock: This is a top-tier choice for its incredibly low mercury content, mild flavor, and lean nutritional profile. It is often used in processed products like fish sticks and imitation crabmeat, making it widely available and affordable. Wild Alaska pollock is considered a safe and sustainable seafood choice.
Tilapia: Based on FDA data, tilapia has one of the lowest mercury concentrations of all commercial fish, making it a 'Best Choice' for consumption, especially for vulnerable groups like pregnant women and children. However, some farmed tilapia has raised concerns about contamination related to the conditions and location of the farms. Choosing responsibly sourced or U.S.-farmed tilapia is recommended.
Haddock: This white fish has a delicate, flaky texture and very low levels of mercury. Haddock is also an excellent source of essential vitamins and minerals, including B12, selenium, and phosphorus.
Cod: A universally popular white fish, cod has moderate-to-low mercury levels and is generally considered safe for regular consumption. It is a lean source of high-quality protein, B vitamins, and iodine, which supports thyroid function. Pacific cod often has lower mercury levels than its Atlantic counterpart.

A Note on Pangasius (Swai)

While pangasius is a white fish with low mercury on average, there have been safety concerns raised, particularly regarding products sourced from certain polluted areas in Asia. Research has shown inconsistent mercury levels, with some samples exceeding safety limits. Given the availability of safer, more reliably sourced alternatives like pollock and tilapia, some consumers and retailers choose to avoid pangasius.

Nutritional Power of White Fish

Regardless of the specific type, including white fish in your diet offers numerous health benefits beyond being a low-mercury protein source. These benefits include:

High-Quality Protein: White fish are packed with lean protein, which is essential for building and repairing tissues throughout the body.
Rich in B Vitamins: Species like haddock and cod are excellent sources of B vitamins, especially B12, B6, and niacin, which support nerve health, energy production, and cognitive function.
Essential Minerals: White fish provides crucial minerals such as selenium, which acts as an antioxidant, and iodine, vital for thyroid health.
Healthy Fats: While less rich in omega-3s than oily fish like salmon, white fish still contribute some healthy fatty acids to your diet.

Choosing the Safest Seafood: A Practical Approach

To ensure you are making the healthiest choices, follow these guidelines:

Prioritize "Best Choice" Fish: The FDA and EPA categorize fish based on mercury levels. Opt for those on the "Best Choices" list, which includes options like pollock, tilapia, and haddock.
Vary Your Intake: Instead of relying on a single type of fish, introduce variety into your diet to balance nutritional intake and mitigate any potential exposure risk.
Check the Source: Pay attention to sourcing information. Wild-caught Alaskan seafood is often praised for its sustainability and quality. For farmed fish, choose products from reputable aquaculture operations.
Cook Thoroughly: Proper cooking is essential to avoid risks from bacteria and parasites. Note that cooking does not remove methylmercury from fish.
Be Aware of Vulnerable Populations: Pregnant women, nursing mothers, and young children are most susceptible to the effects of high mercury exposure and should strictly adhere to guidelines for safest fish choices.

Comparative Table of White Fish and Mercury Levels


Fish	Average Mercury (ppm)	Key Health Benefits	Best For...
Tilapia	0.013	Very low fat, high protein. Good source of B vitamins.	Frying, baking, general low-mercury meals.
Wild Alaska Pollock	0.031	Lean protein, mild flavor. Excellent source of selenium.	Fish sticks, tacos, and family meals.
Haddock	0.055	Flaky texture, high in B12, selenium, and phosphorus.	Fish and chips, chowders.
Cod	0.111	Lean protein, good source of iodine and B12.	Grilling, poaching, and baking.
Atlantic Halibut	0.241	Rich in protein, potassium, and Vitamin D. Contains more omega-3s than some white fish.	Eating in moderation. Flavorful, versatile.
Swordfish	0.995	High protein.	Eating sparingly due to very high mercury content.

Conclusion: Balancing Nutrition and Safety

Making informed choices about the fish you eat is key to a healthy and safe diet. While the phrase "safest white fish" highlights the importance of low-mercury options, it's reassuring to know that most popular white fish are perfectly safe for regular consumption when consumed in moderation and as part of a varied diet. Options like pollock, tilapia, and haddock consistently rank among the safest choices due to their naturally low mercury levels. By prioritizing these smaller species and being mindful of sourcing, you can confidently include fish in your diet and enjoy its many nutritional benefits while minimizing health risks.

Frequently Asked Questions

Yes, tilapia is considered a very safe white fish to eat. According to FDA data, it has one of the lowest mercury levels of all commercial fish. Concerns regarding farmed tilapia can be addressed by choosing fish from reputable, responsibly managed farms.

No, cooking fish does not remove methylmercury. This contaminant is absorbed into the fish's tissue and is not affected by heat. The best way to reduce your intake is to choose fish with lower mercury levels.

For low-mercury white fish like cod, haddock, and tilapia, you can typically eat as many servings per week as you like without concern. However, it's always beneficial to vary your protein sources as part of a balanced diet.

The main reason is bioaccumulation and biomagnification. Larger, older, and more predatory fish higher on the food chain accumulate more methylmercury over time. Smaller white fish, with shorter lifespans, are much less likely to accumulate high levels.

Yes, farmed fish can be a safe and healthy option, especially when sourced from well-managed operations. Quality can depend on farming practices, so looking for reputable sources is wise. For example, U.S. farmed tilapia is a good choice.

Larger white fish that are also predators tend to have higher mercury levels. While still safe in moderation for most adults, fish like halibut contain more mercury and are best enjoyed less frequently than pollock or haddock.

White fish offers numerous health benefits. It's a low-fat, high-protein source packed with essential nutrients like Vitamin B12, selenium, and iodine, which support nerve health, thyroid function, and overall vitality.