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Safe Fish List


Here is an easy-to-follow table that allows you to see which fish are common sources of mercury.  This chart could easily be printed out and the first two columns carried in your wallet as an easy reminder when you are at restaurants or buying fish to make at home.

Do Not Eat
(Highest Mercury)

Avoid
(Less than three 6 oz. servings a month)

Eat Sparingly
(less than six 6 oz. servings a month)

Low in Mercury
(eat in moderation)

Grouper
Mackerel King
Shark
Swordfish
Tilefish (Gulf of Mexico)

Bass (Saltwater, Sea/Striped/Rockfish)
Bluefish
Croaker White (Pacific)
Halibut
Lobster (Northern/American)
Mackerel Spanish (Gulf of Mexico)
Marlin
Orange Roughy
Scorpionfish
Tuna (Canned, Albacore)
Tuna (Fresh/Frozen)

Buffalofish
Carp
Mackerel Spanish (S. Atlantic)
Monkfish
Perch (freshwater)
Sablefish
Sheepshead
Skate
Snapper
Tilefish (Atlantic)
Tuna (Canned, Light)
Weakfish (Sea Trout)

Anchovies
Butterfish
Catfish
Clams
Cod
Crab (Blue/King/Snow)
Crawfish
Croaker (Atlantic)
Flounder
Haddock
Hake
Herring
Jacksmelt
Lobster (Spiny)
Mackerel Atlantic (N. Atlantic)
Mackerel Chub (Pacific)
Mullet
Oysters
Perch Ocean
Pickerel
Plaice
Pollock
Salmon (Canned)
Salmon (Fresh/Frozen)
Sardine
Scallops
Shad (American)
Shrimp
Sole
Squid
Tilapia
Trout (Freshwater)
Whitefish
Whiting

 The information from this fish guide comes from the Environmental Protection Agency and the Food and Drug Administration websites.