Guide for Selecting Seafood Lower in Mercury and Higher in Omega-3
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|
|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|
|Pollock/ fish stiks|
|Salmon, canned or fresh|
|Tuna, canned light|