What white fish has the least amount of mercury?

November 25, 2025 •

3 min read

According to the FDA, eating fish is an important part of a healthy diet, but concerns about mercury levels persist for many. Fortunately, several white fish have consistently been ranked as low in mercury, making them safe for regular consumption. But what white fish has the least amount of mercury, and which species should you choose for peace of mind?

Quick Summary

Several white fish are known for their low mercury content, including tilapia, pollock, and haddock. Smaller fish and those with shorter lifespans generally accumulate less mercury through bioaccumulation, making them safer and healthier choices for regular consumption. Farm-raised options often have lower mercury levels as well.

Key Points

Tilapia is extremely low in mercury: This farm-raised, herbivorous fish ranks among the lowest in mercury content, making it a very safe and healthy choice.
Pollock and Catfish are top-tier choices: These common white fish, particularly U.S. farm-raised catfish and wild Alaska pollock, are also excellent low-mercury seafood options.
Smaller fish have less mercury: A general rule of thumb is that smaller, non-predatory fish with shorter lifespans have lower mercury levels due to less bioaccumulation.
Check FDA guidelines: The FDA provides a list of 'Best Choices' for low-mercury fish, including haddock, flounder, and sole.
Vary your seafood intake: Eating a variety of low-mercury fish is recommended to reap the full nutritional benefits while minimizing exposure to any single contaminant.
Omega-3s are still a benefit: Low-mercury fish provide important omega-3 fatty acids that are vital for brain and heart health, outweighing the minimal risks associated with these species.
Wild vs. Farm-Raised: Farm-raised fish like tilapia and catfish generally have even lower mercury levels compared to their wild-caught counterparts because they are less exposed to environmental contaminants.

Understanding Mercury in Seafood

Methylmercury is a neurotoxin that can accumulate in fish and shellfish, a process known as bioaccumulation. The mercury originates from environmental sources, settling in bodies of water and entering the food chain. Larger, longer-lived predatory fish tend to have higher concentrations of mercury because they consume smaller, contaminated fish. For this reason, smaller fish species with shorter lifespans are almost always the best choices for minimizing mercury exposure. Health guidelines from agencies like the FDA and EPA categorize fish into different tiers based on their typical mercury levels.

Best 'Low Mercury' White Fish Choices

Several white fish stand out for their exceptionally low mercury levels, making them excellent choices for those looking to eat seafood regularly and safely. These are often listed in the 'Best Choices' category by health organizations.

Tilapia: Often farm-raised, tilapia has very low mercury levels, in part because it is primarily herbivorous and raised in controlled environments. This makes it a great option, especially for pregnant women and young children. It has a mild flavor and flaky texture, making it versatile for many recipes.
Pollock: A common ingredient in fish sticks and fast-food sandwiches, pollock is a cold-water fish known for its very low mercury content. Wild Alaska pollock is also praised for being a sustainable choice.
Catfish: Especially U.S. farm-raised catfish, this fish is noted for its minimal mercury levels. It is a reliable, budget-friendly protein source that the FDA includes in its 'Best Choices' list.
Haddock: This close relative of cod has a slightly lower mercury content than cod and is another excellent option. Haddock has a mild, slightly sweet flavor and is a great source of lean protein.
Flounder and Sole: These flatfish species are consistently ranked as low in mercury, offering a delicate flavor and texture.
Whitefish: The general category of whitefish also includes many species with low mercury levels.

Comparing Low and Medium Mercury White Fish

It is helpful to compare fish across different mercury level categories to make informed decisions. While the fish on the "Best Choices" list can be enjoyed frequently, those on the "Good Choices" list should be consumed less often.


White Fish Species	Mercury Level Category (FDA/EPA)	Typical Mercury Concentration (PPM)	Notes
Tilapia	Best Choice	~0.013	Very low mercury; mild flavor; often farm-raised.
Pollock	Best Choice	~0.031	Very low mercury; common in processed fish products; sustainable.
Haddock	Best Choice	~0.055	Low mercury; mild, sweet flavor; relatives of cod.
Catfish	Best Choice	~0.024	Very low mercury, especially farm-raised; good source of lean protein.
Cod	Best Choice / Moderate	~0.111	Lean, mild flavor; has slightly more mercury than pollock or catfish.
Halibut	Good Choice	~0.241	Moderate mercury; limit consumption to once per week.
Sablefish (Black Cod)	Good Choice	~0.361	Moderate mercury; higher omega-3 content but should be limited.

Benefits of Choosing Low-Mercury Fish

Making an effort to choose low-mercury fish offers significant health benefits, especially for vulnerable populations such as pregnant or breastfeeding women and children.

Reduced Mercury Exposure: High mercury intake can pose neurological and developmental risks, so selecting low-mercury options reduces this potential harm.
Essential Nutrients: Fish is a vital source of high-quality protein, omega-3 fatty acids, and essential vitamins and minerals like vitamin D, iodine, and selenium. Choosing low-mercury fish means you can maximize these nutritional benefits without the worry of excessive contaminants.
Heart and Brain Health: Omega-3 fatty acids found in fish are crucial for heart and brain function. Low-mercury fish like salmon, mackerel, and trout are rich in these fatty acids and can help maintain a healthy heart and cognitive function.

Safe Consumption Guidelines

The FDA and EPA advise that most people can safely consume 2 to 3 servings (4 ounces each) of fish from the 'Best Choices' list per week. For the 'Good Choices' list, which includes some white fish with slightly higher mercury levels, they recommend limiting consumption to one serving per week. By following these guidelines and opting for smaller, lower-mercury fish, you can enjoy the many health benefits of seafood without concern over contaminant exposure.

Important Note: To confirm the mercury content of locally caught fish, it is always recommended to check specific local advisories from environmental or health agencies.

Frequently Asked Questions

Based on FDA data, scallops and shrimp have some of the lowest levels of mercury across all seafood. Among white fish specifically, tilapia is consistently listed with an exceptionally low average mercury concentration.

Cod is generally considered a low-to-moderate mercury fish and is on the FDA's 'Best Choices' list. However, it contains slightly more mercury than tilapia or pollock.

The FDA advises that adults can safely consume two to three servings (4-ounce portions) per week of fish from the 'Best Choices' list, which includes many low-mercury white fish.

Mercury bioaccumulation is the primary reason. Larger, more predatory fish that live longer tend to accumulate higher levels of mercury over time by eating smaller fish that also contain mercury.

Yes, they should. Health experts recommend that pregnant women, breastfeeding women, and young children consume fish with the lowest mercury levels, as the omega-3 fatty acids are vital for development.

No, mercury is absorbed into the muscle tissue of the fish and cannot be removed through cooking methods like frying, baking, or broiling.

No. Canned 'light' tuna (usually skipjack) is on the FDA's 'Best Choices' list for low mercury. However, canned 'white' or albacore tuna has a higher mercury content and is on the 'Good Choices' list, meaning it should be consumed less frequently.