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Q & A ~ Which Type of Fish is Lower in Mercury?

 

 

Q:  How do I know which type of fish is lower in mercury?
   


A:  Fish and shellfish are an important part of a healthy diet. Fish and shellfish contain high-quality protein and other essential nutrients, are low in saturated fat, and contain omega-3 fatty acids. A well-balanced diet that includes a variety of fish and shellfish can contribute to heart health and has great nutritional benefits for women who are pregnant.  

However, nearly all fish and shellfish contain traces of mercury. For most people, the risk from mercury by eating fish and shellfish is not a health concern. Yet, some fish and shellfish contain higher levels of mercury that may harm an unborn baby or young child's developing nervous system. The risks from mercury in fish and shellfish depend on the amount of fish and shellfish eaten and the levels of mercury in the fish and shellfish. Therefore women who may become pregnant, pregnant women, or nursing mothers should avoid some types of fish and eat fish and shellfish that are lower in mercury.

By following these three recommendations for selecting and eating fish or shellfish, women who may become pregnant, pregnant women, or nursing mothers will receive the benefits of eating fish and shellfish and be confident that they have reduced their exposure to the harmful effects of mercury.
   
1.    Do not eat Shark, Swordfish, King Mackerel, or Tilefish because they contain high levels of mercury.
    
2.    Eat up to 12 ounces (2 average meals) a week of a variety of fish and shellfish that are lower in mercury.

•           Five of the most commonly eaten fish that are low in   mercury are shrimp, canned light tuna, salmon, pollock, and catfish.

 

•          Another commonly eaten fish, albacore ("white") tuna has more mercury than canned light tuna.  So, when choosing your two meals of fish and shellfish, you may eat up to 6 ounces (one average meal) of albacore tuna per week.

    
3.    Check local advisories about the safety of fish caught by family and friends in your local lakes, rivers, and coastal areas. If no advice is available, eat up to 6 ounces (one average meal) per week of fish you catch from local waters, but don't consume any other fish during that week. 

You can download a complete fish list from the Environmental Working Group or the Monterey Bay Aquarium, or the  for a complete Seafood Watch Pocket Guide.  

If you are interested in the attached poster, please click Fish Poster.