Eating fish, as part of a balanced diet, offers several nutritional benefits. But, how do the mercury levels in fish impact your health?
Fish does a body good. It’s a low-calorie protein source that contains several nutrients, including omega-3 fatty acids that are beneficial for your heart and brain. But, can too much of a good thing be harmful?
First the facts: Americans ate an average of 16.0 pounds of fish and shellfish in 2017, according to the latest report from the National Oceanic and Atmospheric Administration (NOAA). Of that amount, 90% falls within the “best choices” for seafood, as defined by the Food and Drug Administration (FDA) and United States Environmental Protection Agency (EPA), meaning it has low levels of mercury. Fish and shellfish in this category, such as salmon, catfish, tilapia, lobster and scallops, are safe to eat two to three times a week, or 8 to 12 ounces per week, according to the FDA.
Halibut, grouper, mahi-mahi, albacore tuna and canned tuna fall under the FDA’s “good choices” category and should be eaten no more than once a week. Swordfish, orange roughy and bigeye tuna are best avoided, as they contain the highest levels of mercury.
“It’s a real concern, if you’re not careful about limiting the amount and frequency of eating fish known to have high levels of mercury,” says Jennifer Boozer, DO, a family medicine physician at Keck Medicine of USC and clinical associate professor of family medicine at the Keck School of Medicine of USC.
All fish contain some level of mercury, even fish in the “best choices” category. High levels of mercury do not usually cause health issues for most people, except for young children and women who are pregnant, planning to become pregnant or nursing. High mercury levels can damage a developing fetus or cause damage to the nervous system in young children. Mercury can also stay in your body for up to a year, so if you’re planning on getting pregnant, or even if you’re of childbearing age and may become pregnant, you should follow the recommended amounts of fish consumption.
If you’re not in an at-risk category and want to eat more than three servings of fish per week, stick to fish that are in the “best choices” category, and opt for farm-raised American fish, whenever possible. U.S. farmed fish and shellfish are required to meet state and federal standards; these are some of the most stringent in the world, according to NOAA.
And, rest assured, a diet that incorporates lower mercury fish is beneficial to your overall health, according to the FDA and EPA.
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Anne Fritz
Anne Fritz is a freelance health and lifestyle writer.
FAQs
Eat up to 12 ounces (two average meals) a week of a variety of fish and shellfish that are lower in mercury. Shrimp, canned light tuna, salmon, pollock, and catfish are low-mercury fish. Albacore (“white”) tuna has more mercury than canned light tuna. So limit your intake of albacore tuna to once a week.
How much fish is enough? ›
A healthy, balanced diet should include at least 2 portions of fish a week, including 1 of oily fish. Most of us aren't eating this much. A portion is around 140g (4.9oz). However, for certain types of fish, there are recommendations about the maximum amount you should eat.
What happens to your body when you eat a lot of fish? ›
Fish is packed with protein, vitamins, and nutrients that can lower blood pressure and help reduce the risk of a heart attack or stroke. Learn how to properly cook fish and try some healthy recipes. Choose seafood that's low in contaminants and high in health benefits.
Is it okay to eat fish three times a week? ›
Fish and shellfish in this category, such as salmon, catfish, tilapia, lobster and scallops, are safe to eat two to three times a week, or 8 to 12 ounces per week, according to the FDA.
Is it okay to eat fish every day? ›
While it might be safe to eat fish every day, Rimm says it's still not clear if there is any added health benefits to that level of consumption. “Most of the science isn't looking at daily consumption,” he explains.
What is the healthiest fish to eat? ›
7 Healthiest Fish to Eat, According to Experts
- Sardines. “Sardines are one of the healthiest fish to eat because they're very high in omega-3s,” says Gomer. ...
- Mackerel. Mackerel is a good source of omega-3 fatty acids, says Sauceda. ...
- Anchovies. ...
- Salmon. ...
- Herring. ...
- Trout. ...
- Tuna.
Which is Healthier, Seafood or Chicken? Seafood and chicken are considered healthy protein sources. But while both chicken and fish are high in protein and low in carbs, seafood may offer additional health benefits. Overall, we can safely say that seafood tends to have slightly higher nutrient benefits than chicken.
Is fish healthier than meat? ›
In conclusion, higher protein levels combined with the presence of Omega 3 and 6 fatty acids and a range of vitamins suggests that eating seafood is a better overall choice in comparison with meat consumption.
How much fish food is enough? ›
A general rule of thumb is to feed only what your fish can consume in 2 to 3 minutes. When in doubt, start with a tiny quantity and observe how fast your fish consume it. If it is completely consumed in less than 2 minutes, give them a little more.
What fish should you not eat too much of? ›
Text Versions of the Best Choices, Good Choices, and Choices to Avoid Lists of Fish
| Fish | Best Choice, Good Choice, or Choice to Avoid? |
|---|
| Shark | Choice to Avoid: HIGHEST MERCURY LEVELS |
| Swordfish | Choice to Avoid: HIGHEST MERCURY LEVELS |
| Tilefish (Gulf of Mexico) | Choice to Avoid: HIGHEST MERCURY LEVELS |
59 more rowsMar 5, 2024
While eating fish has nutritional benefits, it also has potential risks. Fish can take in harmful chemicals from the water and the food they eat. Chemicals like mercury and PCBs can build up in their bodies over time. High levels of mercury and PCBs can harm the brain and nervous system.
Why is it not good to eat a lot of fish? ›
Eating fish frequently and/or in large quantities can pose a significant health risk because mercury or other contaminants tend to build up in your body over time. This can expose a person to too much contamination. The Dietary Guidelines for Americans, 2020-2025 , recommends 8 oz. of fish each week.
What fish is safe to eat daily? ›
Fish are a lean, healthy source of protein–and the oily kinds, such as salmon, tuna, and sardines–deliver those heart- and brain-healthy omega-3 fats that you should also be getting in your diet.
How much fish is too much to eat? ›
For adults, a typical serving is 4 ounces of fish, measured before cooking. Our advice is to eat 2 to 3 servings of a variety of cooked fish, or about 8 to 12 ounces, in a week.
What fish has no mercury in them? ›
Choose fish and shellfish that are lower in mercury such as salmon, trout, tilapia, cod, sole, sardines, shrimp, oysters, and other shellfish. For the most health benefits, choose fatty fish such as salmon, trout, herring, chub mackerel, and sardines. o These fish have healthy omega-3 fatty acids.
How much fish food is too much? ›
How Much Should I Feed My Fish? It's always best to underfeed, especially in new aquariums, as uneaten food can cloud your water and cause dangerous rises in ammonia and nitrite levels. A general rule of thumb is to feed only what your fish can consume in 2 to 3 minutes.
What happens when you fish too much? ›
When too many fish are taken out of the ocean it creates an imbalance that can erode the food web and lead to a loss of other important marine life, including vulnerable species like sea turtles and corals.
How much fish will cause mercury poisoning? ›
Most people should not eat more than 150 g (5 oz) per week of fish that are known to have higher mercury levels. These include fresh or frozen tuna (not canned "light" tuna), shark, swordfish, marlin, orange roughy, and escolar.
