Eating Fish Safely

What you should do

Eat fish as part of a balanced diet

Fish, shellfish, and seaweed contain omega-3 fatty acids that aren’t found in other foods and that can improve heart and brain health for people of all ages. Pregnant and breastfeeding women who eat fish pass these nutrients to their baby, supporting healthy brain and eye development. Seafood also contains high levels of protein and other nutrients.

How much seafood should I eat?

Women of childbearing age should eat two to three servings each week and children older than age two should try to eat about two servings of seafood from the "best choices" list each week. Other adults should eat at least two servings of seafood.

What if I can’t eat fish?

Seaweed and algae are another good option because they have many of the same nutrients as fish, including the same omega-3 fatty acids, and are less likely to have pollutants.

Supplements, such as cod liver oil, prenatal vitamins, and those added to baby formula, are also a good alternative. These supplements provide the long chain omega-3 fatty acids the body needs, but do not provide the other benefits of dietary fish consumption.

Health Risks

What about pollutants in fish?

Fish are good to eat, but some have higher levels of toxins than others. Mercury and other pollutants can build up in the bodies of living things, especially larger fish people often eat.

Mercury can harm brain development at relatively low levels and can be toxic to adults at high levels. Mercury is found in nearly all fish and is the biggest concern for eating fish. Other pollutants that are sometimes found in fish can cause cancer or other health problems. The levels of these pollutants are low enough that the health benefits of fish consumption outweigh the risk of health effects, except in extreme cases. Different types of fish have different levels of pollutants. You can further limit the risk by considering the types of fish you eat.

What about fish I catch myself?

Eating fish is good for you, but fish caught in polluted waters can harm your health. The type of fish you catch – and where you catch the fish – is important. The information here can help you learn more about how to safely eat the fish you catch:

Saltwater Fish

Saltwater fish you catch in Rhode Island saltwater bodies have the same health benefits and similar levels of pollutants as saltwater fish you may buy in a store. Learn more about eating saltwater fish safely at  Advice about Eating Fish | FDA. 

Freshwater Fish

Freshwater fish are fish caught in freshwater bodies of water. Freshwater fish caught in rural areas of Rhode Island may contain contaminant levels that are concerning. Freshwater fish caught in urban areas of Rhode Island may also contain contaminants.

Many Trout and Sunfish (for example, Pumpkinseed and Blue Gill) that you may catch in Rhode Island lakes and streams are generally safe to eat. But it is important to check RIDOH’s freshwater fish consumption advisories (see the advisory table below) for the most up-to-date information before you eat the fish you catch. RIDOH uses existing data to create freshwater fish advisories for fish caught in Rhode Island waters. 

Abbreviations

• PCB=polychlorinated biphenyls
• PFAS=per- and polyfluoroalkyl substances

Notes

1. You should not eat fish in the Grills Preserve Pond. 
2. You can eat native fish from the Pawcatuck River downstream of Burdickville Road once per month.
3. Avoid eating fish from the Woonasquatucket River downstream (below) the dam at Cricket Field in Johnston.  You can consume fish from above the dam at Cricket Field, but limit consumption of top predators like Largemouth Bass, Northern Pike, or Pickerel. 

What about shellfish?

Shellfish you buy are nutritious and low in chemical pollutants. They should be properly cooked or they can make you sick (bacterial infection). Only gather shellfish from areas that are approved by the Rhode Island Department of Environmental Management (RIDEM)for shellfishing. Visit RIDEM website for more details on safe shellfish consumption.