safe fish

Which Type Of Fish Is Safe To Eat? A List Of Fish With Different Levels Of Mercury

Our seas and oceans pollution is nothing new, but it also affects the amount of mercury in fish and calls into question the safety of the seafood we eat. Pollution doesn’t avoid rivers and lakes, that’s why there is need to be careful when consuming foods from this areas.

Surely you’ve heard lots of news about radiation in the seas, the oil spills, the islands of waste in which fish and sea creatures tingle, as well as the uncontrolled exploitation of seas and oceans that could lead to an extreme reduction in sea life. It is even predicted that sea fish and seafood, will be rarer in the years ahead.

The pollution affects lakes, seas, rivers and with that all the sea creatures that live in it.

However, we do not need to stop eating fish. It is still one of the healthiest foods on the planet. Today, however, it is important to become familiar with food origin and to enhance safety.

Which fish has the most, and which has the least mercury in it? Which fish to avoid, what quantities of mercury are safe? What we usually consume, and what to look out for is tuna. Often many of us buy cans of tuna, and this fish is one of the more dangerous when it comes to mercury pollution. Of course, smaller quantities are not harmful.

A List Of Safe Fish And Mercury  Polluted Fish

Fish with the highest levels of mercury (which you should avoid, especially for pregnant women and younger children) are albacore, swordfish, shark, royal mackerel and so-called tilefish.

Seafood and fish with a small amount of mercury are Spanish mackerel, Chilean sea bass, lobster, halibut, marlin (swordfish species), grouper, sea trout, and etc.

Fish and seafood that very little amount of mercury (almost no existent): carp, freshwater perch, trout, squid, crayfish, monkfish, Pacific mackerel, and even fewer have catfish, mullet, herring, cod, sardines, hake, oysters, salmon, etc.

Basically, small fish are always safer because they contain fewer amounts of mercury, so they are usually safe for pregnant women. Also, fish sticks are safe because they make them from smaller fish.


Fish, especially the sea fish, is very important in nutrition. However, because of the mercury, you shouldn’t avoid it, only control the quantities and types.

For most people, moderate amounts do not pose a risk, but it is a little different story with pregnant women and small children. Of course, it all depends on the amount of fish you eat, or the type of fish, and therefore the amount of mercury you enter in your body.

For pregnant women, or for those who want to get pregnant and breastfeeding mothers, is recommended to consume fish and seafood that have a low proportion of mercury. Limit the intake of this fish to about 340 g per week. The fish and seafood that have the smallest mercury levels are krill, salmon, some types of catfish and black cod.

safe fish

If you choose tuna, you should avoid albacore canned type of fish. This mercury accumulates over time in the body and naturally, it’s disposed of. Sometimes it takes long-term consumption to increase the level of mercury in our body. But it can affect those women who want to get pregnant, and those who are already pregnant, they should avoid eating fish that has a lot of mercury altogether.

You should limit the fish or seafood intake to maximum two times in a week, which is more than enough.

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