The Six Fish Are Not the Whole Story: Other Species Worth Knowing
The six fish discussed above are important examples, but they are not the only species that can contain elevated mercury.
FDA/EPA guidance also identifies orange roughy and certain other large predatory fish as choices to avoid for pregnant and breastfeeding women and children.
Orange roughy deserves particular attention because it is a long-lived deep-sea fish.
Its slow growth and long lifespan can contribute to mercury accumulation.
Consumers should also pay attention to regional fish advisories for locally caught seafood.
A fish species that is generally low in mercury may still require restrictions if it comes from a body of water affected by local pollution.
This is especially relevant for freshwater fish caught in rivers, lakes, and reservoirs.
Local advisories can provide information about contaminants that are not reflected in general national seafood charts.
Five Lower-Mercury Fish and Seafood Choices for Your Family
The good news is that families do not need to stop eating fish.
There are many nutritious seafood options that generally contain lower levels of mercury.
Here are five examples worth considering.
1. Salmon
Salmon is one of the most popular seafood choices for people who want to increase their omega-3 intake.
It provides high-quality protein and important nutrients, including vitamin D and vitamin B12.
Salmon is generally classified as a lower-mercury choice.
It can be baked, steamed, grilled, or added to soups and rice dishes.
Its versatility makes it suitable for a wide range of family meals.
2. Sardines
Sardines are small fish that generally contain relatively low levels of mercury.
They also provide omega-3 fatty acids, protein, calcium when eaten with their soft bones, and vitamin B12.
Because they are lower on the marine food chain and have shorter lifespans than large predatory fish, they tend to accumulate less methylmercury.
Sardines can be eaten fresh or canned.
When choosing canned products, consumers should also consider sodium content and the overall nutritional profile.
3. Shrimp
Shrimp is another commonly available lower-mercury seafood choice.
It provides protein, vitamin B12, selenium, and other nutrients.
Shrimp can be used in soups, salads, stir-fries, and many traditional dishes.
As with all seafood, proper storage and cooking remain important.
People with shellfish allergies should avoid shrimp regardless of its mercury content.
4. Cod
Cod is a lean white fish that generally contains relatively low mercury levels.
It provides high-quality protein and can be prepared in many different ways.
Its mild flavor makes it particularly suitable for children who may not enjoy stronger-tasting fish.
Cod can be baked, steamed, or cooked in soups.
5. Pollock
Pollock is widely used in seafood products and is generally considered a lower-mercury choice.
It is a lean source of protein and can be prepared as fillets, baked portions, or other seafood dishes.
It is also commonly used in some processed fish products.
As always, check the product label for additional ingredients, sodium, and preparation methods.
How Much Fish Should Your Family Eat?
The amount of fish a person should eat depends on age, pregnancy status, species, portion size, and the applicable national dietary guidance.
In the United States, FDA and EPA advice recommends that pregnant or breastfeeding women eat approximately 8 to 12 ounces per week of a variety of lower-mercury seafood.
Children should eat age-appropriate portions.
The FDA/EPA advice recommends two servings per week from the "Best Choices" category, with serving sizes adjusted according to age.
The general principle is to select a variety of lower-mercury fish instead of repeatedly consuming the same species.
This approach helps families obtain a range of nutrients while reducing exposure to any one contaminant.
For people living outside the United States, local health authorities may provide different recommendations based on national food safety standards and local seafood consumption patterns.
Seven Practical Rules for Buying Safer Fish
Making safer seafood choices does not have to be complicated.
A few practical habits can help reduce unnecessary mercury exposure.
Rule 1: Identify the Exact Species
Do not rely on vague labels such as "large tuna," "mackerel," or "ocean fish."
Different species within the same general group can have very different mercury concentrations.
For example, king mackerel and Atlantic mackerel should not be treated as identical products.
When possible, check the scientific or common species name.
Rule 2: Ask Where the Fish Was Caught
The fishing location can matter.
Certain fish advisories are specific to particular lakes, rivers, coastal areas, or ocean regions.
Tilefish from the Gulf of Mexico are a notable example of why origin information matters.
If the seller cannot identify the origin, consider choosing another product with clearer traceability.
Rule 3: Be Careful With Large Predatory Fish
As a general pattern, large, long-lived predatory fish are more likely to accumulate significant mercury concentrations.
This is not an absolute rule for every species, but it is a useful starting point.
Learn which large predatory species are classified as high-mercury choices.
Rule 4: Do Not Assume That Fresh Means Low in Mercury
Freshness is important for food safety, but it does not tell you how much methylmercury is present.
A freshly caught swordfish may still contain substantial mercury.
Choose species based on established seafood guidance rather than appearance alone.
Rule 5: Follow Local Fishing Advisories
People who catch their own fish should consult local advisories.
Authorities may issue warnings for particular bodies of water because of mercury or other contaminants.
These advisories may include recommendations about species, size, consumption frequency, and vulnerable populations.
Rule 6: Serve Different Types of Seafood
Variety is a useful strategy.
Instead of eating the same fish every week, consider rotating between salmon, sardines, shrimp, cod, pollock, and other appropriate choices.
This makes meals more varied and helps prevent excessive dependence on one seafood species.
Rule 7: Pay Special Attention to Children and Pregnancy
Pregnant women, breastfeeding women, and parents preparing food for young children should consult official seafood guidance before selecting fish.
These groups have particular reasons to minimize methylmercury exposure.
If there are medical concerns or uncertainty about previous exposure, discuss them with a healthcare professional.
Common Myths About Mercury in Fish
Misinformation about seafood can create unnecessary anxiety.
Understanding a few common myths can help consumers make better decisions.
Myth 1: All Cheap Fish Are Dangerous
This is false.
Price is not a reliable indicator of mercury concentration.
Some inexpensive seafood choices, including sardines and certain canned fish, can be relatively low in mercury.
Some premium seafood products, including swordfish and bigeye tuna, may contain considerably more.
The species and its environmental exposure matter much more than the price.
Myth 2: Expensive Fish Are Always Safer
This is also false.
A high price may reflect rarity, demand, transportation costs, fishing methods, or quality.
It does not guarantee low mercury levels.