Here is a quick list of what to avoid and what to look for when shopping or eating out.
- AVOID: Highest Mercury Levels
Grouper, king mackerel, marlin, orange roughy, shark, swordfish, tilefish, ahi tuna, bigeye tuna
- 3 servings or less per month
Tuna: yellowfin, albacore (fresh or canned)
halibut, mackerel (Spanish, Gulf), sea bass (Chilean)
- 6 servings or less per month
Tuna: skipjack, chunk light (fresh or canned)
Arctic char, bass, carp, mahi-mahi, monkfish, perch (freshwater), skate, snapper, tilefish (Atlantic)
- Consume Freely: These have the lowest mercury levels
Anchovies, sardines, salmon, scallops, and squid
Shellfish (choose only wild mussels, clams, oysters, lobster, shrimp)
Farmed fish (some, including Atlantic salmon, may be supplemented with antibiotics)
Fish preserved with dyes (always avoid)
Seafood from outside the US, where standards may be different
Assume that fish not labeled as “wild” are farm-raised. Also, be aware of genetically modified salmon. In 2015, the Food and Drug Administration approved the sale of these salmon and does not require any labeling. When in doubt, ask the grocer or seller for details.
**Information obtained from Metagenics Marketing Team: https://blog.metagenics.com/post/2018/02/21/which-fish-is-which/
