What Kind of Fish is Healthy to Eat Every Day? The Best Low-Mercury Options

November 28, 2025 •

4 min read

According to the American Heart Association, eating two servings of fish per week is part of a heart-healthy diet. While eating fish every day is not typically recommended, there are certain types of low-mercury fish that can be included frequently in a balanced diet. The key is to prioritize small, nutrient-dense fish while considering mercury levels and sustainability.

Quick Summary

This guide covers the best low-mercury fish for regular consumption, highlighting omega-3 rich options, white fish, and shellfish. It provides details on nutritional benefits and how to make safe, healthy, and sustainable seafood choices.

Key Points

Moderate Consumption: Eating fish a couple of times per week is the standard recommendation, but certain low-mercury types can be consumed more frequently.
Choose Low-Mercury Fish: Opt for smaller, shorter-lived fish like sardines, anchovies, and salmon to minimize mercury intake.
Prioritize Omega-3s: Fatty fish such as salmon, sardines, and mackerel are the best source of beneficial omega-3 fatty acids for heart and brain health.
Diversify Your Diet: Eating a variety of fish and shellfish helps balance nutrient intake and reduce the risk associated with relying on a single source.
Cook Healthily: The best cooking methods for fish are baking, grilling, poaching, or steaming, which preserve nutrients without adding unhealthy fats.
Check Sustainability: Always consider the sourcing of your fish and look for certifications from reputable organizations like the MSC or ASC.
Consult FDA Guidance: Certain populations, like pregnant women and young children, have specific mercury intake limitations and should follow FDA/EPA advice.

The Daily vs. Weekly Fish Debate

While the search query specifically asks about eating fish every day, most health organizations recommend having fish, particularly oily fish, a couple of times per week to reap its benefits without over-accumulating potential contaminants like mercury. The fat content also varies, impacting calorie and omega-3 levels. Certain smaller, low-mercury fish and responsibly sourced shellfish can be consumed more frequently, making daily or near-daily inclusion a safe and healthy option.

Prioritizing Smaller Fish

Larger, predatory fish like shark, swordfish, and some tuna varieties contain higher levels of mercury due to a process called bioaccumulation. Smaller fish that are lower on the food chain, such as sardines, anchovies, and herring, contain significantly less mercury, making them safer for more regular consumption. Choosing fish that are also considered sustainable is important to protect marine ecosystems.

The Top Healthy Fish for Regular Consumption

Choosing a variety of fish is the best strategy for balancing nutrient intake and minimizing risk. The healthiest fish to eat regularly are those rich in omega-3s, low in mercury, and often sustainably sourced. Healthy cooking methods, such as baking, grilling, and poaching, are preferable to deep-frying.

Omega-3 Powerhouses (Fatty Fish)

Fatty fish are prized for their high concentration of omega-3 fatty acids, specifically EPA and DHA, which are crucial for heart and brain health.

Salmon: A versatile and excellent source of omega-3s, protein, and vitamin D. Look for wild-caught Alaskan salmon or responsibly farmed options to ensure sustainability.
Sardines: These small, oily fish are packed with omega-3s, calcium, and vitamin B12. Canned sardines are convenient and nutritious, with very low mercury levels.
Mackerel: Atlantic mackerel is a low-mercury, high-omega-3 choice. Avoid king mackerel, which has high mercury levels. It's also rich in selenium.
Herring: An affordable and highly sustainable source of omega-3s, protein, and vitamins B12 and D.
Trout: Especially rainbow trout, farmed in controlled conditions, is a great source of omega-3s and vitamin B12.

Low-Fat, High-Protein Choices (Lean Fish)

Lean white fish are low in fat and calories but still offer a high-quality protein source and essential nutrients like selenium and B vitamins.

Cod: A flaky, mild white fish rich in protein, phosphorus, and vitamin B12.
Haddock: Similar to cod, haddock is a lean, mild-flavored fish that's a good source of protein and B vitamins.
Tilapia: Farmed tilapia is a very low-mercury option, but choose varieties with certifications like the ASC for ethical sourcing.

Shellfish: An Excellent, Nutrient-Dense Option

Shellfish are often low in fat and packed with minerals like zinc, iron, and copper.

Oysters and Mussels: These are excellent, highly sustainable sources of omega-3s and minerals like zinc, copper, and vitamin B12.
Prawns/Shrimp: A low-calorie, low-fat source of protein and essential nutrients. Check for sustainable certifications.

Understanding Mercury Levels in Fish

Methylmercury is a neurotoxin that can accumulate in fish, with higher levels in larger, predatory species. For most people, the health benefits of eating fish outweigh the potential risks of mercury, but it's wise to limit or avoid high-mercury fish. Populations like pregnant women, breastfeeding mothers, and young children are most vulnerable and should be particularly cautious. The FDA provides advice on fish consumption to help guide choices.

Comparison: Fatty Fish vs. Lean Fish


Feature	Fatty/Oily Fish	Lean/White Fish
Omega-3 Content	High (e.g., salmon, sardines)	Low (e.g., cod, tilapia)
Fat Content	High (often in muscle)	Low (less than 2%)
Calories	Higher	Lower
Protein	High	High
Best For	Heart health, brain function	Weight management, calorie-conscious diets
Examples	Salmon, Mackerel, Herring, Sardines	Cod, Haddock, Tilapia, Pollock

How to Incorporate Healthy Fish into Your Diet

Diversify your choices: Don't rely on just one type of fish. Explore different species to vary your nutrient intake and minimize potential risks from a single source.
Choose canned fish: Canned options like sardines, herring, and canned light (skipjack) tuna are convenient, affordable, and often have lower mercury levels than their fresh counterparts.
Focus on sustainable sourcing: Look for certifications from organizations like the Marine Stewardship Council (MSC) or use the Seafood Watch guide to ensure you're making an environmentally responsible choice.
Use healthy cooking methods: Avoid frying. Instead, bake, grill, poach, or steam your fish to preserve its nutritional value without adding excess fat.

Conclusion

While eating any type of fish every single day is not the standard health recommendation, it is possible to include specific, low-mercury varieties frequently in your diet. The key is moderation, variety, and informed choices. Prioritize smaller, oily fish like sardines and salmon for their rich omega-3 content, and balance with lean white fish like cod. By being mindful of mercury levels and considering sustainable sourcing, you can enjoy the many health benefits of fish regularly and safely.

For more detailed guidance on mercury levels, consult the U.S. Food and Drug Administration's advice on fish consumption: Technical Information on Development of FDA/EPA Advice on Eating Fish

Frequently Asked Questions

For most people, it is generally recommended to eat fish a couple of times per week, especially fatty fish, to get the nutritional benefits without over-accumulating mercury. However, smaller, low-mercury fish can be consumed more frequently, and variety is key.

Larger, predatory fish that live longer tend to have the highest mercury levels. This includes species like shark, swordfish, king mackerel, and tilefish from the Gulf of Mexico.

Excellent low-mercury options include sardines, canned light (skipjack) tuna, salmon, mackerel (Atlantic), trout, anchovies, and shellfish like shrimp and oysters.

Canned light (skipjack) tuna is a better option than albacore for more frequent consumption due to its lower mercury content. Even so, it is wise to enjoy canned tuna in moderation rather than daily.

Cooking does not reduce the mercury content in fish. Mercury is bound to the protein in the fish's muscle tissue and cannot be removed by heating.

Oily fish (like salmon and sardines) have higher fat content, with the fat located in the muscle tissue, and are rich in omega-3s. White fish (like cod and tilapia) are leaner, with less fat and calories, and store most of their fat in the liver.

The nutritional profile can differ. Wild salmon may have more omega-3s, while farmed salmon tends to be more consistent and often has lower levels of pollutants due to controlled conditions. The sustainability practices of the farm or fishery are an important consideration.