Which Fish Are Safe to Eat for Minimal Mercury Contamination

Mercury is highly toxic and can damaged the central nervous system.

Due to water pollution, fish and shellfish often contain different levels of mercury in their body.

Unfortunately, mercury can bioaccumulate in humans, which means that when we eat seafood with mercury, the toxic material stays in our body.

Luckily, not all fish are high in mercury levels, there are still some fish we can consume that will leave us with lesser impact from mercury poisoning.

In Singapore, the Singapore Food Agency tests locally produced and imported seafood for heavy metals. The agency notes that their tests have shown that the level of heavy metal detected in seafood sold in Singapore are acceptable.

Which fish are safer to eat?

Here's a list compiled by U.S. National Resources Defense Council (NRDC) about mercury levels in fish and which fish are safer to eat.

Here's a list of fish 

Least Mercury Level

Enjoy these fish

  • Anchovies
  • Butterfish
  • Catfish
  • Clam
  • Crab (U.S. Domestic) 
  • Crawfish/Crayfish 
  • Croaker (Atlantic)
  • Flounder*
  • Haddock (Atlantic)*
  • Hake
  • Herring 
  • Jacksmelt (Silverside)
  • Mackerel (N. Atlantic, Chub) 
  • Mullet
  • Oyster
  • Plaice
  • Pollock 
  • Salmon (Canned)**
  • Salmon (Fresh)**
  • Sardine
  • Scallop*
  • Shrimp*
  • Sole (Pacific) 
  • Squid (Calamari) 
  • Tilapia
  • Trout (Freshwater)
  • Whitefish
  • Whiting


Moderate Mercury Level

Eat six servings or less per month

  • Bass (Saltwater, Striped, Black) 
  • Buffalofish
  • Carp
  • Cod (Alaskan)*
  • Lobster
  • Mahi Mahi* 
  • Monkfish*
  • Perch (Freshwater) 
  • Sheepshead
  • Skate*
  • Snapper*
  • Tilefish (Atlantic) 
  • Tuna (Canned chunk light, Skipjack)


High Mercury Level

Eat three servings or less per month

  • Croaker (White Pacific)
  • Halibut (Atlantic*, Pacific)
  • Mackerel (Spanish, Gulf)
  • Perch (Ocean)
  • Sablefish
  • Sea Bass (Chilean)*
  • Tuna (Albacore*, Yellowfin)


Highest Mercury Level

Avoid eating

  • Bluefish
  • Grouper*
  • Mackerel (King)
  • Marlin*
  • Orange Roughy*
  • Shark*
  • Swordfish*
  • Tuna (Bigeye, Ahi)

 *Overrfished. These fish are perilously low in numbers or are caught using environmentally destructive methods.

Does Fish Oil Contain Mercury?

Raw fish oils contain environmental toxins like mercury that accumulate in a fish during its life span, but these toxins can be virtually eliminated with the use of high quality raw materials and advanced distillation technologies.

Nordic Naturals fish oils are molecularly distilled, utilizing an enzymatic process that removes any potential environmental toxins (such as heavy metals, dioxins, PCBs, etc.). Independent laboratory testing documents the absence of PCBs, heavy metals, and dioxins in our oils. Certificates of Analysis are available upon request.

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