There is no denying that fish is part of a heart healthy diet. It's a good source of protein, rich in omega 3 fatty acids, and packed with B vitamins. But with all the information out there about mercury in fish, a contaminant which in excess may affect brain development and the nervous system, which fish are the safest to eat? Luckily, the content of mercury in all types of fish has been researched and documented on the FDA's website. Here is a list of the more popular fish- for a more extensive list, visit the FDA.
I broke it down into highest to lowest mercury content.
- HIGHEST: Avoid
- HIGH: Three 6 oz servings per month
- LOWER: Six 6 ounce servings per month
- LOWEST: Two 6 ounce servings per week
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Highest
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High
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Lower
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Lowest
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Swordfish
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Chilean
Sea Bass
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Bass
(Striped, Black)
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Anchovies
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Shark
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Grouper
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Carp
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Clam
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King
Mackerel
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Tuna
(canned white)
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Cod
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Flounder
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Tuna
(bigeye, Ahi)
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Tuna
(Yellowfin)
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Halibut
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Herring
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Tilefish
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Lobster
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Oysters
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Snapper
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Perch
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Tuna
(canned light)
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Salmon
(canned, fresh)
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Sardines
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Scallops
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Sole
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Tilapia
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I have included kosher and non-kosher seafood in my list for the general public. I want to thank Josh Leinwand for suggesting this topic.
