Fish high in mercury are typically large, predatory, long-lived species like Shark, Swordfish, King Mackerel, Marlin, Orange Roughy, Tilefish (from Gulf of Mexico), and Bigeye/Ahi Tuna, as mercury accumulates up the food chain; pregnant women, nursing mothers, and young children should avoid or limit these. Lower-mercury choices include salmon, sardines, shrimp, and canned light tuna.
If you choose to eat more than 2-3 serves of fish per week it is important to eat a variety of fish, and avoid those that could have elevated mercury levels, such as Shark (Flake) or Billfish (Swordfish, Marlin).
Choose fish and shellfish that are lower in mercury such as salmon, trout, tilapia, cod, sole, sardines, shrimp, oysters, and other shellfish. For the most health benefits, choose fatty fish such as salmon, trout, herring, chub mackerel, and sardines. o These fish have healthy omega-3 fatty acids.
King Mackerel, Shark, Swordfish and Tilefish are fish deemed unsafe for human consumption by the EPA and USDA due to their high levels of mercury.
Wild-caught and farm-raised Barramundi contain different mercury levels due to their very different diets. Mercury is primarily a concern in large predatory fish that consume other fish, so large wild-caught barramundi have a higher risk of containing mercury than our farmed barramundi.
The Top 10 Healthiest Fish to Eat and Their Benefits
Most-contaminated fish species
Sharks, such as the mako shark, have very high levels of mercury. A study on New Jersey coastal fish indicated that one third of the sampled fish had levels of mercury above 0.5 parts per million, a level that could pose a human health concern for consumers who regularly eat this fish.
Summary. Tilapia is higher in protein, fat, vitamin D, and selenium. Whiting fish contains 27mg more cholesterol, vitamin A, and fewer calories. Tilapia is 76mg lower in sodium.
Trimming skin and fat and cooking method do not reduce mercury exposure. The only way to reduce mercury exposure is to reduce consumption of contaminated fish. Thus, the DSHS recommends eating smaller, younger fish that have had less time to accumulate mercury in their tissues.
The unhealthiest fish to eat are typically large, predatory species high in mercury like shark, swordfish, king mackerel, and imported tilefish, plus bluefin tuna, which are dangerous for brain/nerve health, especially for pregnant women and children; also, farmed salmon and some imported tilapia/catfish raise concerns for contaminants and antibiotics, while orange roughy and Atlantic cod are often cited for high mercury and overfishing/sustainability issues.
Low estimates of mercury concentrations in shrimp (0.012 ppm, wet weight [ww]; Smith & Guentzel, 2010) may suggest that shrimp should be consumed more often than other, higher trophic marine species.
Avoid fish (containing mercury) if you're pregnant or breastfeeding. Wearing personal protective equipment when handling chemicals and compounds. Avoid areas in your environment where mercury is present. Replacing old amalgam fillings in your teeth with a safer alternative.
The healthiest fish in Australia are oily fish rich in omega-3s and low in mercury, like salmon, sardines, mackerel, herring, and canned salmon/sardines, alongside white fish such as barramundi, snapper, and flathead, which offer protein and nutrients; prioritize grilling, baking, or steaming for healthy preparation.
The mercury removal efficiency depends on the cysteine concentration and its ratio to fish muscle. Using 1.2 wt% cysteine enables a reduction of mercury in canned Albacore tuna by 25–35%, depending on the fish product type and the exposure time of up to 2 weeks.
Advice Summary. Eat 2 to 3 servings of fish a week from the “Best Choices” list OR 1 serving from the “Good Choices” list. Serve children 2 servings of fish a week from the “Best Choices” list. If you eat fish caught by family or friends, check for fish advisories.
Symptoms of poisoning from elemental mercury
Choosing fish that is low in mercury
Most people should not eat more than 150 g (5 oz) per week of fish that are known to have higher mercury levels. These include fresh or frozen tuna (not canned "light" tuna), shark, swordfish, marlin, orange roughy, and escolar.
Fish are largely linked to mercury poisoning because of the water they live in. All seafood contains small amounts of mercury, but large fish tend to have higher levels of mercury because of their consumption of smaller fish that carry it as well.
6 of the Healthiest Fish to Eat
Yes, canned sardines are very healthy, offering a nutritional powerhouse of protein, omega-3 fatty acids, calcium, Vitamin D, Vitamin B12, and essential minerals like iron and selenium. They are low in mercury and calories, making them a nutrient-dense, heart-healthy choice that supports bone, brain, and immune system health, though it's wise to check for added salt and microplastics, notes a Reddit discussion on nutrition.
These non-game fish are the ugly, sucker-mouthed, snaggle-toothed, mottled menagerie of undesirables which includes suckers, gar, bowfin, snakehead, carp, buffalo, freshwater drum, and many others.
Unbelievably, Albacore tuna has more Mercury than chunk light tuna. Fish with the least amount of Mercury are Salmon, Sardines, Anchovies, and Cod. They are also high in Omega 3's.
The unhealthiest fish to eat are typically large, predatory species high in mercury like shark, swordfish, king mackerel, and imported tilefish, plus bluefin tuna, which are dangerous for brain/nerve health, especially for pregnant women and children; also, farmed salmon and some imported tilapia/catfish raise concerns for contaminants and antibiotics, while orange roughy and Atlantic cod are often cited for high mercury and overfishing/sustainability issues.
Tuna is not only delicious and easily pairs with your favorite recipes, it fuels your body, too! 1. Is canned tuna fish good for you? Yes, canned tuna is a healthful food rich in protein and contains many vitamins and minerals such as B-Complex vitamins, Vitamins A and D as well as iron, selenium and phosphorus.