Fish Chart

Best Choices

About two to three servings a week

Anchovy Atlantic croaker Butterfish Catfish (farm-raised) Clams Cod Crab Flatfish (flounder, plaice, sole) Haddock Hake Herring Lobster Mackerel (Atlantic, jack, chub) Mullet Oyster Pollock Salmon Sardine Scallop Scup Shrimp Skate Smelt Squid Tilapia Trout (farm-raised) Tuna (canned light, including skipjack) Whitefish Whiting

Good Choices

Up to one serving a week

Black sea bass Buffalo fish Carp Grouper Halibut Mahi-Mahi Monkfish Rockfish Sablefish Sheepshead Snapper Spanish mackerel Tautog Tilefish (Atlantic Ocean) Tuna (canned albacore, yellowfin, or white) Weakfish White croaker (Pacific)

Seafood to Avoid

Highest mercury or PCB levels (up to one serving per month)

Bluefish Chilean sea bass Eel King mackerel Marlin Orange roughy Sea lamprey Shark Striped bass Swordfish Tilefish (Gulf of Mexico) Tuna (fresh and frozen)

Mercury Poisoning: About Fish

What you should do

Why eat seafood?

Fish and shellfish contain omega-3 fatty acids that can improve the health of people of all ages. Pregnant women who eat fish will pass these nutrients to her baby supporting healthy brain and eye development.

Fish and Mercury

Fish are generally 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 the larger types of fish we eat. These pollutants can harm brain development at relatively low levels and can be toxic to adults at high levels.

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 one to two servings of seafood from the "best choices" list each week.

Poison Hotline


24 Hours Daily


Consumer Awareness about Mercury in Fish, 2005 Project Report


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