Fish can be an amazing addition to a healthy diet — rich in protein, omega-3s, and nutrients that support brain and heart function. But some fish come with an unwanted guest: mercury. Too much mercury over time may contribute to neurological problems, fatigue, memory issues, and reduced immune function.
Mercury enters waterways through industrial pollution. Once there, it transforms into methylmercury, a form that easily builds up in fish. Large, predatory species accumulate the highest amounts because they feed on smaller fish.
The good news? You don’t need to avoid seafood entirely — you just need to choose wisely and rotate the fish you eat.
High-mercury fish to avoid or limit include shark, swordfish, king mackerel, grouper, Chilean sea bass, tilefish, orange roughy, large tuna (fresh or canned), and other large predatory species.
Moderate-mercury options include halibut, mahi-mahi, black cod, blue crab, dungeness crab, oysters, mussels, and pollack.
Low-mercury choices — best for regular eating — include anchovies, wild salmon, sardines, herring, tilapia, trout, catfish, Pacific sole, scallops, and Arctic char.
Your body naturally clears small amounts of mercury over time — as long as you’re not continually adding more. Choosing low-mercury fish helps you enjoy the benefits of seafood without the risks.
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