Eating fish is good for us—it contains healthy omega fatty acids and other important nutrients. But fish also contains mercury, which is not healthy to consume. Jean Halloran, Director of Food Policy Initiatives at Consumers Union, helps us sort out what kinds of fish we should be eating more of and what kinds we should avoid.
According to Halloran and Consumer Reports' article "The Great Fish Debate," women who are pregnant should not eat tuna at all, because mercury can damage the brain and nervous system of a developing fetus. For more information, check out the chart below, from Consumer Reports.
Fish with the Lowest Mercury (Can safely eat 18-36 oz a week, depending on body weight)
Salmon (wild or farmed, canned of fresh)
Shrimp
Tilapia
Scallops, clams, oysters
Squid
Most eel
Sardines (fresh or canned)
Fish with Low Mercury (Can safely eat 6-18 oz a week, depending on body weight)
Lobster, crab, crawfish
Haddock
Pollock
Cod
Flounder
Trout
Catfish
Atlantic mackerel
Mullet
Herring
Fish with High Mercury(Limit how much you eat)
Tuna
Grouper
Bluefish
Chilean sea bass
Halibut
Black cod
Spanish mackerel
Tuna (canned or fresh, except skipjack)
Fish with Very High Mercury(Best to avoid, especially for children and women who are pregnant or may become pregnant)
Shark
Swordfish
King mackerel
Gulf tilefish
Marlin
Orange roughy
Consumer Reports' chart on mercury in fish.
(Illustrations by Joe McKendry/Consumer Reports)