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 Medium Mercury High Mercury
Anchovies Black sea bass King mackerel
Catfish Croaker, Pacific white Marlin
Clams Halibut Orange roughy
Cod Lobster Shark
Crab Mahi-mahi Swordfish
Crab, imitation Rockfish/red snapper Tilefish
Flounder/sole Sablefish (blackcod) Tuna, fresh/frozen bluefin
Herring Tuna, canned albacore Bigeye
Mackerel, canned Tuna, fresh/frozen albacore, yellowfin  
Oysters    
Pollock/ fish stiks    
Salmon, canned or fresh    
Sardines    
Scallops    
Shrimp    
Squid/calamari    
Tilapia    
Trout    
Tuna, canned light