Safe Fish Consumption Guidelines
Human-caused releases of mercury into the environment have made some fish unsafe to eat. The U.S. Environmental Protection Agency (EPA) and the Food and Drug Administration (FDA) issued a joint advisory in 2004 warning pregnant women, women of childbearing age, and young children to avoid shark, swordfish, king mackerel, and tilefish and to limit consumption of all other fish, especially albacore tuna and fresh tuna.
In addition, forty-six states have issued advisories warning sensitive populations about the dangers of eating mercury-contaminated fish.
Fish Containing Omega-3s Are An Important Part Of A Heathy Diet
Women should not avoid eating fish altogether. There are many benefits to eating this high-protein, low-fat food. Fish containing omega-3 fatty acids are an important part of neurological development and cardiovascular health, among other benefits. Just be sure to make safe fish choices! Select fish low in mercury and high in omega-3s. Use the chart below, compiled by Oceana, for guidance.
[Table 1] Fish low in mercury and high in Omega-3 Fatty Acids, EPA, and DHA
| Species |
Average Mercury Concentration (PPM) |
Total EPA and DHA (g/100g) |
|---|---|---|
| Salmon (farmed) | 0.014 | 2.650b |
| Mackerel (North Atlantic) | 0.05 | 2.390c |
| Herring | 0.044 | 2.055b,c |
| Anchovies | 0.043 | 1.973b,c |
| Salmon (canned) |
<0.01 |
1.960c |
| Salmon (wild) | 0.014 | 1.880b,c |
| Tuna (canned light) | 0.118 | 1.600c |
| Sardines | 0.016 | 0.982b |
| Pollock | 0.041 | 0.540d |
| Crab (blue, king, snow) | 0.06 | 0.420d |
| Scallop | 0.05 | 0.370b |
| Shrimp | <0.01 | 0.310d |
| Flatfish (sole, flounder, plaice) | 0.045 | 0.189c |
| Catfish | 0.049 | 0.180d |
| Cod | 0.095 | 0.150d |
| Tilapia | 0.01 | 0.110d |
aU.S. FDA, 2006 b.Mozaffarian and Rimm, 2006
cMahaffey, 2004. dNesheim and Yaktine, 2006
The Food and Drug Administration's (FDA) action level for mercury in fish is 1 ppm. Fish exceeding this amount are above the legal limit set by the FDA.
How To Protect Yourself From Mercury Exposure
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Using the mercury.org mercury calculator, determine whether or not you are currently making safe seafood choices
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Carry a Safe Fish Wallet Card to help you select fish low in mercury
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Do not eat shark, swordfish, king mackerel or tilefish. These fish contain high levels of mercury
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Limit your consumption of albacore tuna. This type of tuna is higher in mercury than canned ligh tuna
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Look for mercury advisory signs at the fish counter of your local grocery store
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Additional Resources
More information about fish advisories from the EPA
New York Times article Mercury in Fish: Two Views
The 2004 report What you Need to Know About Mercury in Fish & Shellfish (PDF)
Safe Fish List from the Children's Health Environmental Coalition
Safe Sushi Guide from the Natural Resources Defense Council (PDF)
Hold the Mercury: How to Avoid Mercury When Buying Fish A report by Oceana and the Mercury Policy Project.
Find out how much mercury you have in your body. The Sierra Club offers a mercury testing kit for $25
Watch the WVE video Mercury in Fish on You Tube!
Read the Report Reel Danger: Power Plant Mercury Pollution and the Fish We Eat (PDF)
WVE Commentary on KUFM Public Radio