Seafoods High in Mercury

Author: Sophia Zheng, Registered Dietitian

Disclaimer: The opinions expressed in this article are those of the authors and does not necessarily reflect those of Foodoc.

Fish provides tons of benefit, but it is a good idea to focus on seafoods with low mercury levels, especially if you are pregnant, breastfeeding, have little children at home or planning to get pregnant.

Seafoods High in Mercury

Escolar
Grouper
King Mackerel
Marlin
Orange Roughy
Shark
Swordfish
Tuna, fresh, frozen

It is reasonable even for the general public to save it only for very special occasions. Children and pregnant and breastfeeding women should avoid these fishes as much as possible.

Seafoods Medium in Mercury

Bass
Carp
Cod
Croaker
Halibut, Atlantic and Pacific
Lobster
Mackerel, Spanish and Gulf
Mahi Mahi
Monkfish
Perch
Sablefish
Snapper
Tuna, canned*

Fishes in this category is not as dangerous and doesn't need to be completely avoided. Consuming one serving per week (75g/week) is generally safe.

*More details on canned tuna: canned light tuna contains much less mercury than canned white (albacore) tuna. Therefore, canned light tuna is a better choice if you consume large amounts of canned tuna.

Seafoods Low in Mercury

Anchovy
Butterfish
Clam
Crab
Crayfish/Crawfish
Haddock, Atlantic
Herring
Mackerel, N. Atlantic , Chub
Mullet
Oyster
Pollock
Salmon, wild or Alaska
Sardine
Scallop
Shrimp
Sole, Pacific
Squid/Calamari
Tilapia
Trout, freshwater

Enjoy seafoods in this category without worrying about mercury. Most of these seafoods are small fishes that are at the bottom of the food chain and have shorter life span. As are result, they have not been accumulating much mercury from foods they eat daily.

Key Takeaway Message

Avoid seafoods high in mercury.
Consume at least 150g/week of seafoods low in mercury.
When in doubt, go for smaller fish and other seafoods that are at the bottom of the food chain.