Fish and seafoods are an important component of healthy eating. They contain tremendous amount of protein and many other essential nutrients, such as vitamins and omega-3. It’s also been shown that fish can contribute to the heart and cardiovascular health. So fish is considered as one of the healthiest foods that may help you to have a longer and younger life.

Unfortunately, almost all fish contain some amounts of mercury. According to the United States Environmental Protection Agency, “for most people, the risk from mercury by eating fish and shellfish is not a health concern. Yet, some fish and shellfish contain higher levels of mercury that may harm an unborn baby or young child’s developing nervous system. The risks from mercury in fish and shellfish depend on the amount of fish and shellfish eaten and the levels of mercury in the fish and shellfish. Therefore, the Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) are advising women who may become pregnant, pregnant women, nursing mothers, and young children to avoid some types of fish and eat fish and shellfish that are lower in mercury.”
In this chart you can find which fish and seafood contain more omega-3 and which one contain more mercury. So try to reduce the consumption of the fish with more mercury and have more of those with less mercury and more omega-3.

Here is another guide to use for the amount of mercury in fish and seafood:


  • Anchovies
  • Butterfish
  • Catfish
  • Clam
  • Crab (Domestic)
  • Crawfish/Crayfish
  • Croaker (Atlantic)
  • Flounder
  • Haddock (Atlantic)
  • Hake
  • Herring
  • Mackerel (N. Atlantic, Chub)
  • Mullet
  • Oyster
  • Perch (Ocean)
  • Plaice
  • Pollock
  • Salmon (Canned)
  • Salmon (Fresh)
  • Sardine
  • Scallop
  • Shad (American)
  • Shrimp
  • Sole (Pacific)
  • Squid (Calamari)
  • Tilapia
  • Trout (Freshwater)
  • Whitefish
  • Whiting

Eat six servings or less per month:

  • Bass (Striped, Black)
  • Carp
  • Cod (Alaskan)
  • Croaker (White Pacific)
  • Halibut (Atlantic)
  • Halibut (Pacific)
  • Jacksmelt
  • (Silverside)
  • Lobster
  • Mahi Mahi
  • Monkfish
  • Perch (Freshwater)
  • Sablefish
  • Skate
  • Snapper
  • Tuna (Canned
  • chunk light)
  • Tuna (Skipjack)
  • Weakfish (Sea Trout)

Eat three servings or less per month:

  • Bluefish
  • Grouper
  • Mackerel (Spanish, Gulf)
  • Sea Bass (Chilean)
  • Tuna (Canned Albacore)
  • Tuna (Yellowfin)


Avoid eating:

  • Mackerel (King)
  • Marlin
  • Orange Roughy
  • Shark
  • Swordfish
  • Tilefish
  • Tuna (Bigeye, Ahi)

eat more fish

Disclaimer: All content on this website is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. Use of this website and the information contained herein does not create a doctor-patient relationship. Always consult with your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.