Although this may seem like the safest approach, avoiding all seafood can mean missing out on important nutrients.
Fish can provide omega-3 fatty acids, particularly DHA, which plays a role in the development of the fetal brain and eyes. Seafood also supplies protein, iodine, vitamin B12, vitamin D, and selenium.
The goal during pregnancy is therefore not to eliminate seafood, but to choose lower-mercury species and follow appropriate serving recommendations.
Salmon, sardines, shrimp, trout, and other lower-mercury choices can be included in a balanced pregnancy diet when properly prepared.
Pregnant women should also follow medical advice regarding raw seafood and foodborne infection risks. Lower mercury content does not automatically mean that raw fish is safe during pregnancy.
6. Children Need Age-Appropriate Seafood Portions
Fish can be a nutritious food for children, but portion sizes should reflect a child's age and dietary needs.
Children have smaller bodies than adults, so the amount of mercury they consume relative to their body weight may be higher when they eat the same portion.
Parents should therefore choose lower-mercury fish and follow age-specific seafood recommendations from their local health authorities.
A few practical ideas include:
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Serve small, age-appropriate portions.
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Offer different lower-mercury fish rather than relying on one species.
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Remove bones carefully to reduce choking risks.
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Cook fish thoroughly and check for allergens or individual food sensitivities.
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Avoid fish identified as high in mercury for children.
Introducing a variety of suitable seafood can help children develop healthy eating habits without unnecessary mercury exposure.
7. Does Canned Tuna Have Less Mercury Than Fresh Tuna?
This is a common question because canned tuna is convenient, affordable, and widely available.
The answer depends on the species used.
Canned light tuna is generally made primarily from skipjack tuna and is considered a lower-mercury choice than albacore, often marketed as white tuna.
Bigeye tuna, on the other hand, is a high-mercury species and should not be treated as equivalent to canned light tuna.
Consumers should check product labels and follow the relevant seafood guidance rather than assuming that all canned tuna has the same mercury content.
It is also important to remember that lower mercury does not mean unlimited consumption. Portion size and frequency still matter.
8. Can You Remove Mercury by Washing or Soaking Fish?
Some people believe that washing fish thoroughly, soaking it in salt water, adding lemon juice, or marinating it in vinegar can remove mercury.
Unfortunately, these methods do not reliably reduce methylmercury in fish.
Mercury is present within the fish's muscle tissue rather than simply sitting on the surface. Washing or soaking cannot meaningfully remove it.
Lemon juice, vinegar, salt, and common marinades may change flavor or texture, but they do not turn a high-mercury fish into a low-mercury one.
The same principle applies to frying, grilling, steaming, and boiling. These methods can make seafood safer from certain microorganisms when used properly, but they do not reliably eliminate mercury.
Choosing the right fish before cooking remains the most effective way to manage mercury exposure.
9. Build a Balanced Weekly Seafood Routine
For people who enjoy fish regularly, planning meals in advance can make safer choices easier.
Instead of eating the same species every week, consider rotating several lower-mercury options.
For example, a household might serve salmon one day, sardines another day, and shrimp or trout later in the week. The exact amount and frequency should follow appropriate dietary guidance for each family member.
Variety offers two advantages: it provides a broader range of nutrients and helps prevent repeated exposure to contaminants associated with one particular species.
People who eat fish caught locally should also consider regional advisories when planning their meals.
10. What If You Have Already Eaten High-Mercury Fish?
Discovering that a meal contained swordfish, shark, or another high-mercury species can understandably cause concern.
However, eating one serving does not automatically mean that you have mercury poisoning.
Health risks depend on several factors, including the mercury concentration in the fish, the portion size, how frequently it is eaten, and the person's age and health circumstances.
If you are pregnant, breastfeeding, or feeding a young child and have eaten high-mercury fish, avoid panic. Stop choosing that species for now and discuss your exposure with a healthcare professional if you are concerned, particularly if you have eaten it repeatedly.
A clinician can help determine whether further assessment is appropriate. Testing should be guided by the exposure history and clinical circumstances rather than performed unnecessarily.
Final Reminder: Small Choices Can Make a Meaningful Difference
Seafood offers valuable nutritional benefits, but choosing fish wisely is an important part of protecting long-term health.
Remember these practical principles:
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Identify the exact fish species rather than relying on broad market names.
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Avoid high-mercury species such as king mackerel, swordfish, shark, Gulf of Mexico tilefish, and bigeye tuna when following FDA pregnancy and childhood guidance.
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Choose lower-mercury options such as salmon, sardines, shrimp, trout, and tilapia.
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Check local advisories before eating fish caught in rivers, lakes, or coastal waters.
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Do not rely on washing, soaking, freezing, or cooking to remove mercury.
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Follow age-appropriate recommendations for pregnant women and children.
The healthiest seafood choices are not necessarily the most expensive ones. What matters is knowing what you are buying and how it fits into your overall diet.
With a little attention and informed decision-making, families can continue enjoying the benefits of seafood while reducing unnecessary mercury exposure.