Mercury in Seafood: Facts, Myths & Safety Guide
Science-based answers about mercury levels in fish, which species are safest, and why the benefits of eating seafood far outweigh the risks for most people.
This guide is for educational purposes only and is not a substitute for professional medical advice. The information presented is based on published data from the U.S. FDA, EPA, and peer-reviewed research. If you are pregnant, nursing, or have specific health concerns about mercury exposure, consult your physician or a registered dietitian for personalized guidance.
Key Takeaways
- Wild Alaska salmon has some of the lowest mercury levels of any fish, averaging just 0.022 ppm — well below the FDA action level of 1.0 ppm.
- Mercury levels vary dramatically by species — choosing the right fish matters far more than avoiding fish altogether.
- Peer-reviewed research consistently shows that the health benefits of eating low-mercury fish outweigh the risks of trace mercury exposure.
- The FDA recommends 2–3 servings of low-mercury fish per week for adults, including pregnant women.
- Larger, longer-lived predatory fish (swordfish, shark, king mackerel) accumulate the most mercury through biomagnification.
- Cooking does not reduce mercury — the single most effective strategy is choosing low-mercury species.
1. What Is Mercury in Seafood?
Mercury is a naturally occurring heavy metal found throughout the Earth's crust, water, and atmosphere. The concern with mercury and seafood centers on one specific form — methylmercury — which can accumulate in fish tissue over time.
How Mercury Enters the Environment
Natural Sources
Volcanic eruptions, weathering of mercury-bearing rock, forest fires, and geothermal activity release mercury into the atmosphere. These natural processes account for roughly one-third of current atmospheric mercury.
Industrial Sources
Coal-fired power plants, cement production, artisanal gold mining, and industrial waste are the largest human-caused contributors. The EPA estimates human activity has increased atmospheric mercury 3–5x above natural levels.
Once airborne, mercury falls into waterways through rainfall. In aquatic environments, bacteria convert inorganic mercury into methylmercury — the organic form that readily binds to protein in fish muscle tissue.
Bioaccumulation & Biomagnification
Fish absorb methylmercury from water and food. Because it binds tightly to protein, mercury is not easily eliminated. The longer a fish lives, the more mercury it accumulates (bioaccumulation). At each step up the food chain, mercury concentrations multiply (biomagnification) — apex predators like swordfish can have concentrations 1 million to 10 million times higher than surrounding water.
This is why wild salmon (lifespan: 2–7 years, feeds on plankton/krill) has vastly less mercury than swordfish (lifespan: up to 15 years, feeds on large fish).
Methylmercury vs. Elemental Mercury
Elemental Mercury (Hg°)
Liquid metal found in old thermometers. Dangerous when inhaled as vapor, but poorly absorbed through the digestive tract. This is not the form found in fish.
Methylmercury (CH₃Hg)
The organic form created by bacteria in aquatic environments. Approximately 95% absorbed through the gut. This is the form measured by the FDA and the form that matters for seafood safety.
Nearly all mercury found in fish tissue (>95%) is methylmercury, according to FDA monitoring data.[1]
2. How Mercury Is Measured
Parts Per Million (ppm) Explained
Mercury in fish is measured in parts per million (ppm) — milligrams of mercury per kilogram of fish tissue. One ppm is equivalent to one second in 11.5 days, or one penny in $10,000. Wild salmon at 0.022 ppm contains just 0.022 milligrams of mercury per kilogram — an extraordinarily small amount.
FDA Action Level & EPA Reference Dose
The threshold for FDA enforcement action. Wild salmon averages 0.022 ppm — 45x below this level.
The EPA reference dose includes a 10-fold safety factor. The actual effect threshold is estimated at 10x higher.
A 150-lb adult could eat over 25 servings of wild salmon per week before approaching the EPA reference dose.
For a 150-lb (68 kg) adult, the EPA reference dose translates to ~6.8 micrograms of methylmercury per day. A 6-oz serving of wild salmon contains ~3.7 micrograms. You would need to eat nearly two servings every day to reach the reference dose — which already has a 10x safety factor.
Source: EPA IRIS — Methylmercury Reference Dose, 2001.[10]
How Testing Works: The FDA Mercury Monitoring Program
The mercury data cited throughout this guide comes from the FDA Mercury Monitoring Program, which has tested thousands of fish samples over decades. FDA inspectors purchase commercially available seafood from retail markets across the United States, analyze samples for total mercury using validated methods, and publish results as mean concentrations with sample sizes and ranges for each species. The database currently includes data for over 60 species.[1]
This monitoring program is the foundation for the FDA/EPA joint fish consumption advisory (last updated 2017), which categorizes species into Best Choices (2–3 servings/week), Good Choices (1 serving/week), and Choices to Avoid.[2]
3. Mercury Levels by Species: The Complete Data Table
The table below is based on data from the FDA Mercury Monitoring Program, which has tested commercially available seafood across the United States over multiple decades. Mean mercury concentrations are measured in parts per million (ppm) of total mercury in edible tissue.[1]
The FDA and EPA jointly categorize species into three advisory tiers based on measured mercury levels. These tiers form the basis of federal fish consumption advice for all consumers, including pregnant women and young children.[2]
✅ Best Choices — Eat 2–3 Servings Per Week
Lowest mercury species. Safe for all populations, including pregnant women and children. One serving = 4 oz (113 g) for adults.
⚠️ Good Choices — Eat 1 Serving Per Week
Moderate mercury species. Safe in limited quantities for most adults. Pregnant women may want to choose Best Choices instead.
❌ Choices to Avoid
Highest mercury species. The FDA advises that pregnant women, nursing mothers, and young children avoid these species entirely.
| Species | Mean Mercury (ppm) | Range (ppm) | FDA Category | Servings/Week |
|---|---|---|---|---|
| ✅ Best Choices — Lowest Mercury (2–3 servings per week) | ||||
| Shrimp | 0.009 | ND–0.05 | Best Choice | 2–3/week |
| Sardines | 0.013 | ND–0.08 | Best Choice | 2–3/week |
| Tilapia | 0.013 | ND–0.08 | Best Choice | 2–3/week |
| Anchovies | 0.017 | ND–0.05 | Best Choice | 2–3/week |
| Wild Salmon (all species)Popsie Fish Co — Bristol Bay, AK | 0.022 | ND–0.19 | Best Choice | 2–3/week |
| Catfish | 0.024 | ND–0.31 | Best Choice | 2–3/week |
| Pollock | 0.031 | ND–0.78 | Best Choice | 2–3/week |
| Crab | 0.065 | ND–0.61 | Best Choice | 2–3/week |
| Squid | 0.023 | ND–0.07 | Best Choice | 2–3/week |
| Scallops | 0.003 | ND–0.03 | Best Choice | 2–3/week |
| Canned Light Tuna | 0.126 | ND–0.89 | Best Choice | 2–3/week |
| Cod | 0.111 | ND–0.99 | Best Choice | 2–3/week |
| Haddock | 0.055 | ND–0.64 | Best Choice | 2–3/week |
| Herring | 0.084 | ND–0.56 | Best Choice | 2–3/week |
| Crawfish | 0.033 | ND–0.15 | Best Choice | 2–3/week |
| ⚠️ Good Choices — Moderate Mercury (1 serving per week) | ||||
| HalibutAlso available from Popsie Fish Co | 0.241 | ND–1.52 | Good Choice | 1/week |
| Canned Albacore Tuna | 0.350 | ND–0.85 | Good Choice | 1/week |
| Chilean Sea Bass | 0.354 | 0.07–2.18 | Good Choice | 1/week |
| Sablefish (Black Cod) | 0.361 | ND–1.16 | Good Choice | 1/week |
| Grouper | 0.448 | 0.05–1.21 | Good Choice | 1/week |
| Yellowfin Tuna | 0.354 | ND–1.47 | Good Choice | 1/week |
| Mahi Mahi | 0.178 | ND–0.73 | Good Choice | 1/week |
| Snapper | 0.166 | ND–1.37 | Good Choice | 1/week |
| Bluefish | 0.337 | ND–1.30 | Good Choice | 1/week |
| ❌ Choices to Avoid — Highest Mercury | ||||
| Bigeye Tuna | 0.689 | 0.13–1.82 | Avoid | Avoid |
| King Mackerel | 0.730 | 0.23–1.67 | Avoid | Avoid |
| Orange Roughy | 0.571 | 0.01–2.01 | Avoid | Avoid |
| Marlin | 0.485 | 0.10–0.92 | Avoid | Avoid |
| Shark | 0.979 | ND–4.54 | Avoid | Avoid |
| Swordfish | 0.995 | ND–3.22 | Avoid | Avoid |
| Tilefish (Gulf of Mexico) | 1.450 | 0.65–3.73 | Avoid | Avoid |
All mercury values in this table are from the FDA Mercury Monitoring Program database, which compiles results from FDA laboratory analyses of commercially distributed fish and shellfish. Mean concentrations represent arithmetic means of all samples tested. "ND" indicates non-detectable levels below the analytical limit of detection.
Source: U.S. FDA. Mercury Levels in Commercial Fish and Shellfish (1990–2012). Updated 2022.[1]
What Does This Mean for Your Weekly Menu?
The FDA defines one serving as 4 ounces (113 grams) for adults and 2 ounces (57 grams) for children ages 4–7. If you choose species from the "Best Choices" category — like wild salmon, shrimp, pollock, or cod — you can safely enjoy 2–3 servings per week. That is 8–12 ounces of fish per week, which aligns with the Dietary Guidelines for Americans.[2]
4. Why Wild Alaska Salmon Is One of the Safest Fish
Among all commercially available seafood, wild Alaska salmon consistently ranks among the very lowest in mercury contamination. This is not a marketing claim — it is a measurable, well-documented fact supported by decades of FDA monitoring data. Several biological and environmental factors explain why.
Short Lifecycle = Less Accumulation Time
Pacific salmon species have relatively short lifespans compared to high-mercury fish. Most wild salmon live just 2 to 7 years before completing their lifecycle. Compare that to swordfish (up to 15 years), shark (20–30+ years), or orange roughy (up to 150 years). Since mercury accumulates over a fish's entire life, shorter-lived species simply have less time to build up significant levels.
Low on the Food Chain
Wild salmon are not apex predators. They feed primarily on plankton, krill, and small schooling fish — organisms that are at the bottom of the marine food chain and carry very little mercury. This means salmon experience far less biomagnification than species like tuna, swordfish, or shark that feed on large fish high on the food chain.
Clean, Cold Waters
The wild salmon harvested by Popsie Fish Co comes from Bristol Bay, Alaska — one of the most pristine marine ecosystems on Earth. These waters are far removed from major industrial pollution sources. Bristol Bay is home to the largest wild sockeye salmon run in the world and has been sustainably managed for decades. The remoteness and cleanliness of these waters contribute to the exceptionally low contaminant levels found in Alaska salmon.
Species-by-Species Mercury Breakdown
Not all salmon are identical. Here is how the five Pacific salmon species compare, based on FDA monitoring data:
Even the highest-mercury salmon species (king/chinook at 0.028 ppm) measures at just 2.8% of the FDA action level. King salmon's slightly higher reading reflects its larger size and somewhat longer lifespan compared to pink or sockeye — but it is still among the lowest-mercury fish of any kind available commercially.
Wild salmon's mean mercury level (0.022 ppm) is 45 times lower than swordfish (0.995 ppm) and 66 times lower than Gulf tilefish (1.450 ppm). You would need to eat approximately 45 servings of wild salmon to consume the same amount of mercury as a single serving of swordfish.
Data: FDA Mercury Monitoring Program.[1]
Wild vs. Farmed Salmon: Mercury Comparison
Both wild and farmed salmon are low in mercury. However, wild salmon from Alaska typically measures slightly lower in mercury than farmed Atlantic salmon, and wild salmon has significant advantages when it comes to other contaminants like PCBs and dioxins. For a comprehensive comparison, see our Wild-Caught vs. Farm-Raised Salmon Guide.
5. The Bigger Risk: NOT Eating Fish
One of the most important — and least discussed — aspects of the mercury conversation is this: for most people, the health risk of avoiding fish entirely is greater than the risk of trace mercury exposure from low-mercury species. This is not opinion; it is the conclusion of multiple large-scale studies published in leading medical journals.
What the Research Shows
In 2007, Hibbeln and colleagues published a study in The Lancet that followed nearly 12,000 pregnant women and their children. The key finding was striking: children of mothers who ate more than 12 ounces of fish per week during pregnancy had better cognitive and developmental outcomes than children of mothers who ate less fish — even after accounting for mercury exposure. Critically, children of mothers who ate no fish during pregnancy had the worst outcomes of all groups studied.
Hibbeln JR, et al. Maternal seafood consumption in pregnancy and neurodevelopmental outcomes in childhood (ALSPAC study). The Lancet. 2007;369(9561):578-585.[3]
A comprehensive review by Mozaffarian and Rimm published in the Journal of the American Medical Association (JAMA) concluded that for major health outcomes, the benefits of moderate fish consumption (1–2 servings per week) substantially outweigh the risks. The estimated reduction in coronary heart disease death alone was 36% for those consuming fish 1–2 times per week compared to those who rarely or never ate fish. The authors specifically noted that concerns about mercury should not discourage fish consumption.
Mozaffarian D, Rimm EB. Fish intake, contaminants, and human health: evaluating the risks and the benefits. JAMA. 2006;296(15):1885-1899.[4]
The Institute of Medicine (now the National Academy of Medicine) reviewed the totality of evidence on seafood safety and nutrition and concluded that the health benefits of eating seafood outweigh the chemical risks for the general population. The IOM specifically recommended that pregnant women consume at least 8–12 ounces of low-mercury seafood per week for fetal brain development.
IOM (Institute of Medicine). Seafood Choices: Balancing Benefits and Risks. Washington, DC: The National Academies Press; 2007.[5]
The Lost Omega-3s: What You Miss by Avoiding Fish
When people avoid fish out of mercury fear, they lose access to one of the most important nutrients in the human diet: long-chain omega-3 fatty acids (EPA and DHA). These essential fats are critical for:
Brain Development
DHA makes up approximately 40% of the polyunsaturated fatty acids in the brain. It is critical during fetal development and early childhood, supporting cognitive function, learning, and neural connectivity.
Heart Health
EPA and DHA reduce triglycerides, lower blood pressure, decrease inflammation, and reduce the risk of fatal heart arrhythmias. The American Heart Association recommends fish at least twice per week.
Eye & Joint Health
DHA is a major structural component of the retina. Adequate omega-3 intake also supports joint mobility and reduces inflammatory markers associated with arthritis and chronic pain.
For a deeper exploration of these benefits, see our Health Benefits of Wild Salmon and Complete Omega-3 Guide.
Net Health Analysis: A Risk-Benefit Framework
The research consistently shows that when you weigh the documented risks of trace mercury exposure from low-mercury fish against the documented risks of inadequate omega-3 intake, the calculus is clear:
Risks of Low-Mercury Fish Consumption
- Trace methylmercury exposure (well below EPA reference dose for Best Choice species)
- No documented adverse effects at recommended serving levels for low-mercury species
Risks of Avoiding Fish Entirely
- Lost cardiovascular protection (36% lower heart disease mortality)
- Inadequate DHA for brain development (especially in pregnancy)
- Reduced cognitive outcomes in children
- Lost anti-inflammatory benefits
- Missing selenium, vitamin D, iodine, and high-quality protein
The Bottom Line
For the vast majority of people — including pregnant women — the question is not whether to eat fish, but which fish to choose. Selecting low-mercury species like wild salmon, shrimp, pollock, and sardines delivers tremendous health benefits with negligible mercury risk. The FDA and EPA's joint advisory explicitly encourages 8–12 ounces of low-mercury fish per week, even for pregnant and nursing women.[2]
6. Contaminants Beyond Mercury
While mercury gets the most public attention, it is not the only contaminant found in seafood. A complete picture of seafood safety includes PCBs, dioxins, microplastics, and other industrial chemicals. Wild-caught fish from clean waters has significant advantages across all of these categories.
PCBs & Dioxins
Polychlorinated biphenyls (PCBs) and dioxins are persistent organic pollutants that accumulate in fat tissue. They are of particular concern in fatty fish and have been linked to cancer, immune disruption, and endocrine effects at high exposure levels.
Wild vs. Farmed: PCB Levels
Multiple studies have found that farmed salmon contains significantly higher levels of PCBs and dioxins compared to wild salmon. A widely cited 2004 study in Science (Hites et al.) found that farmed salmon had, on average, 8 times more PCBs than wild salmon. The primary reason: farmed salmon are fed concentrated fish meal and fish oil, which accumulate these persistent pollutants. Wild salmon feeding on natural prey in clean waters like Bristol Bay have far lower exposure.[6]
This does not mean farmed salmon is unsafe — even the PCB levels in farmed salmon are generally below FDA action levels. However, it does mean that wild-caught salmon provides a cleaner nutritional profile, particularly for people who eat salmon frequently.
Microplastics in Seafood
Microplastics (plastic particles smaller than 5mm) are an emerging concern in all food systems, including seafood. Current research findings include:
- Microplastics have been detected in a wide variety of seafood species, including fish, shrimp, and shellfish
- The gastrointestinal tract is the primary location of microplastic accumulation in fish; fillets (muscle tissue) contain significantly less than whole fish consumed with viscera
- The long-term health effects of dietary microplastic exposure in humans are not yet well understood, and research is ongoing
- Shellfish that are consumed whole (oysters, mussels) may represent higher exposure than fish fillets
For fish like salmon that are consumed as fillets (not whole), current evidence suggests microplastic exposure is relatively low. However, this is an active area of scientific investigation and recommendations may evolve as more data becomes available.
Antibiotics & Pesticides in Farmed Fish
Aquaculture operations frequently use antibiotics to manage disease in dense farming conditions and pesticides to control parasites like sea lice. While regulatory agencies set limits on residues in marketed fish, these chemicals are essentially absent from wild-caught species:
| Contaminant | Wild Alaska Salmon | Farmed Atlantic Salmon |
|---|---|---|
| Mercury (ppm) | 0.022 mean | 0.022–0.05 mean |
| PCBs | Very low | Significantly higher (up to 8x) |
| Dioxins | Very low | Higher (from feed) |
| Antibiotics | None | May contain residues |
| Pesticides | None | May contain residues (sea lice treatment) |
| Artificial coloring | None (natural astaxanthin) | Synthetic astaxanthin added to feed |
For a comprehensive comparison of wild and farmed salmon across all these factors, see our Wild-Caught vs. Farm-Raised Salmon: The Complete Guide.
7. How to Minimize Mercury Exposure
The single most effective way to manage mercury exposure from seafood is species selection. There is no cooking method, preparation technique, or supplement that removes mercury from fish once it has accumulated. Here are the evidence-based strategies that actually work.
1. Choose Low-Mercury Species
This is by far the most impactful step. Refer to the species table above and focus your seafood meals on "Best Choices" species: wild salmon, shrimp, pollock, sardines, anchovies, cod, tilapia, and catfish. These species deliver all the nutritional benefits of seafood with minimal mercury exposure.
2. Vary Your Species
Eating a variety of low-mercury fish species rather than the same fish every meal further reduces your exposure to any single contaminant. Variety also provides a broader spectrum of nutrients, since different fish species have different nutritional profiles. Rotating between salmon, cod, shrimp, and sardines throughout the week is an excellent strategy.
3. Follow FDA Serving Guidelines
FDA/EPA Joint Advisory (2017): Recommended Servings
Adults: 2–3 servings (8–12 oz) of low-mercury fish per week.
Pregnant & nursing women: 2–3 servings (8–12 oz) of low-mercury fish per week. Do not avoid fish — the omega-3s are essential for fetal brain development.
Children (ages 2–11): 1–2 servings per week from the Best Choices list. Serving sizes are smaller (1–4 oz depending on age).
Everyone: Avoid the 7 highest-mercury species (swordfish, shark, king mackerel, tilefish from the Gulf, bigeye tuna, marlin, orange roughy).[2]
4. Understand Selenium's Protective Role
An increasingly recognized factor in mercury toxicity is selenium. Mercury's primary mechanism of harm is its ability to bind to and inactivate selenium-dependent enzymes in the body. When a fish contains more selenium than mercury (a high selenium:mercury molar ratio), the selenium can counteract mercury's toxic effects.
Most ocean fish contain selenium in excess of mercury, providing a natural protective buffer. Wild salmon is particularly rich in selenium, with concentrations that far exceed its mercury content. Researchers like Ralston and Raymond (2010) have proposed that the selenium health benefit value (Se-HBV) of a fish — not just its mercury level — should be the primary metric for assessing seafood safety. By this measure, wild salmon rates among the best possible seafood choices.
Ralston NVC, Raymond LJ. Dietary selenium's protective effects against methylmercury toxicity. Toxicology. 2010;278(1):112-123.[7]
Foods high in selenium include Brazil nuts, fish (especially tuna, halibut, and sardines), eggs, and sunflower seeds. However, the most elegant solution is simply eating selenium-rich, low-mercury fish like wild salmon — you get both the protective selenium and the beneficial omega-3s in one food.
5. Know What Does NOT Work
Several commonly believed mercury-reduction strategies are, unfortunately, ineffective:
Cooking Does NOT Remove Mercury
Methylmercury is tightly bound to the protein in fish muscle tissue. Grilling, baking, frying, steaming, or any other cooking method does not reduce mercury content. In fact, because cooking removes water, mercury concentrations per gram may actually increase slightly in cooked fish.
Soaking or Rinsing Does NOT Help
Unlike some water-soluble contaminants, methylmercury cannot be washed, soaked, or rinsed out of fish. It is chemically bound to the proteins and will remain until the protein itself is broken down.
The Actionable Summary
Mercury management is about species choice, not preparation method. Choose wild salmon and other low-mercury fish from the Best Choices list, eat 2–3 servings per week, avoid the 7 highest-mercury species, and enjoy the enormous health benefits with confidence. That is the entire strategy, and it is backed by the FDA, EPA, American Heart Association, and every major medical organization that has studied this question.
8. Mercury Myths vs. Facts
Widespread misinformation has led many people to avoid fish entirely — a decision that may actually harm their health. Here are the most common myths, debunked with data.
Mercury levels vary by a factor of more than 150x between species. Shrimp averages 0.009 ppm while Gulf tilefish averages 1.450 ppm. The majority of commonly consumed species fall into the FDA's "Best Choices" category with very low mercury levels.[1]
Canned light tuna (skipjack) averages 0.126 ppm — a Best Choice at 2–3 servings/week. Canned albacore averages 0.350 ppm — a Good Choice at 1/week. The species matters more than the form.[1][2]
The opposite of current guidelines. The FDA/EPA recommend pregnant women eat 8–12 oz of low-mercury fish per week. The Avon Longitudinal Study found children of mothers who ate more fish had better developmental outcomes.[2][3]
Methylmercury is chemically bound to protein and cannot be removed by any cooking method. Mercury per gram may actually increase slightly after cooking due to water loss. Species selection is the only effective strategy.[8]
Mercury is similar in both, but farmed salmon contains up to 8x more PCBs and higher dioxins, plus potential antibiotic and pesticide residues. Wild-caught from clean waters like Bristol Bay has clear overall advantages.[6]
Fish oil supplements are low in mercury but miss the complete nutritional matrix of whole fish: high-quality protein, selenium, vitamin D, iodine, and B12. Clinical evidence for cardiovascular benefits is stronger for whole fish than supplements alone.[4]
9. Frequently Asked Questions
From a mercury perspective, yes. Wild salmon averages 0.022 ppm. A 150-lb adult would need over 25 servings per week to approach the EPA reference dose (which has a 10x safety factor). The FDA recommends 2–3 servings/week as optimal.[1][2]
Wild salmon averages 0.022 ppm vs. canned light tuna at 0.126 ppm, canned albacore at 0.350 ppm, and bigeye tuna at 0.689 ppm. Salmon has ~6x less mercury than light tuna and ~31x less than bigeye.[1]
Yes. The FDA, EPA, and ACOG recommend 8–12 oz of low-mercury fish per week during pregnancy for fetal brain development. Choose Best Choices species and avoid the 7 highest-mercury species. See our Seafood & Pregnancy Guide.[2][3]
Clinical mercury poisoning from fish is extremely rare and requires sustained high-mercury species consumption over extended periods. Symptoms include tingling in extremities, impaired vision, coordination difficulty, and cognitive changes. A blood test can measure your levels.[9]
No. Methylmercury is bound to protein and is not removed by grilling, baking, frying, or any cooking method. Choosing low-mercury species is the only effective approach.[8]
Mercury is similar in both (very low). However, farmed salmon has significantly higher PCBs, dioxins, and may contain antibiotic residues. See our Wild vs. Farmed comparison.[1][6]
Gulf tilefish (1.450 ppm), swordfish (0.995 ppm), shark (0.979 ppm), king mackerel (0.730 ppm), and bigeye tuna (0.689 ppm). The FDA advises pregnant women and children to avoid these entirely.[1][2]
The FDA/EPA recommend 2–3 servings (8–12 oz) of low-mercury fish per week for adults, including pregnant women. For moderate-mercury species, limit to 1 serving/week.[2]
Yes. The FDA recommends 1–2 servings per week from Best Choices starting at age 2. Serving sizes: 1 oz (ages 2–3), 2 oz (4–7), 3 oz (8–10), 4 oz (11+). Wild salmon, shrimp, and cod are excellent choices.[2]
Trace levels of arsenic, cadmium, and lead may be present but at very low concentrations. The arsenic in seafood is predominantly organic arsenic (far less toxic). Wild Alaska salmon from Bristol Bay tests consistently low for all heavy metals.[1]
Low-Mercury Recipe Ideas
All recipes feature FDA "Best Choices" fish — safe for 2–3 servings per week.
Garlic Butter Baked Wild Salmon
Fillets baked at 400°F with garlic, lemon, and herbs.
Teriyaki Salmon Rice Bowls
Pan-seared salmon over rice with avocado and teriyaki glaze.
Wild Salmon Patties
Crispy pan-fried cakes with Dijon and lemon-dill yogurt.
Garlic Shrimp Stir-Fry
Quick stir-fry with snap peas and ginger-garlic sauce.
Herb-Crusted Baked Cod
Flaky cod with panko-parmesan crust. Kid-friendly.
Mediterranean Sardine Toast
Sardines on sourdough with olive oil, tomatoes, and basil.
Choose the Safest Wild Seafood
Wild Alaska salmon from Bristol Bay — some of the lowest mercury levels of any fish. Sustainably harvested, flash-frozen, shipped direct to your door.
Shop Wild Alaska Salmon →10. References & Citations
- [1] U.S. FDA. Mercury Levels in Commercial Fish and Shellfish (1990–2012). FDA.gov. Updated 2022.
- [2] U.S. FDA & EPA. Advice About Eating Fish. FDA.gov. 2017 (revised 2021).
- [3] Hibbeln JR, et al. Maternal seafood consumption in pregnancy and neurodevelopmental outcomes in childhood (ALSPAC study). The Lancet. 2007;369(9561):578-585. PubMed.
- [4] Mozaffarian D, Rimm EB. Fish intake, contaminants, and human health. JAMA. 2006;296(15):1885-1899. PubMed.
- [5] Institute of Medicine. Seafood Choices: Balancing Benefits and Risks. NAP; 2007. NAP.edu.
- [6] Hites RA, et al. Global assessment of organic contaminants in farmed salmon. Science. 2004;303(5655):226-229. PubMed.
- [7] Ralston NVC, Raymond LJ. Dietary selenium's protective effects against methylmercury toxicity. Toxicology. 2010;278(1):112-123. PubMed.
- [8] Burger J, Gochfeld M. Mercury in fish available in supermarkets in Illinois. Sci Total Environ. 2006;367(2-3):1010-1016.
- [9] Clarkson TW, et al. The toxicology of mercury. NEJM. 2003;349(18):1731-1737. PubMed.
- [10] U.S. EPA. IRIS: Methylmercury Reference Dose. 2001. EPA.gov/IRIS.
Last updated: March 2026. Reviewed quarterly with updates from FDA, EPA, and peer-reviewed research.