Fish and Mercury Guide

Developed for Biomonitoring California. Adapted with permission from the Washington State Department of Health "Healthy Fish Guide."

Guide for Selecting Seafood Lower in Mercury and Higher in Omega-3

Fatty Acids

Eat Fish. Be Smart. Choose Wisely.

Fish and shellfish are an excellent source of protein and are low in saturated fats. Many types of fish contain omega-3 fatty acids that are good for your heart and your brain. But it is important to balance the health benefits with concerns about chemicals like mercury.

Low Mercury

  • Anchovies
  • Catfish
  • Clams
  • Cod
  • Crab
  • Crab, Imitation
  • Flounder/sole
  • Herring
  • Mackerel, canned
  • Oysters
  • Pollock/fish sticks
  • Salmon, canned or fresh
  • Sardines
  • Scallops
  • Shrimp
  • Squid/calamari
  • Tilapia
  • Trout
  • Tuna, canned light

Medium Mercury

  • Black sea bass
  • Croaker, Pacific white
  • Halibut
  • Lobster
  • Mahi-Mahi
  • Rockfish/red snapper
  • Sablefish (blackcod)
  • Tuna, canned albacore
  • Tuna, fresh/frozen albacore, yellowfin

High Mercury

  • King mackerel
  • Marlin
  • Orange roughy
  • Shark
  • Swordfish
  • Tilefish
  • Tuna, fresh/frozen bluefin
  • Bigeye