Advice for Fish You Buy from Stores and Restaurants

Fish and shellfish are an important part of a healthy diet.

  • Fish and shellfish supply high-quality protein and other essential nutrients and most are low in saturated fat.
  • Eating fish and shellfish can contribute to heart health and children's proper growth.
  • Women and children especially should include fish or shellfish in their diets because of the many nutritional benefits.

Guide to fish you buy
that are lower in mercury and higher in omega-3 fatty acids


To help choose fish that are safe to eat, federal agencies give special advice for women and children:

Joint Federal Advisory for Mercury in Fish

  • DO NOT EAT shark, swordfish, tilefish, or king mackerel.
  • Eat up to 2 meals a week (12 ounces cooked) of a variety of fish and shellfish from stores or restaurants
  • Five common types low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish.
  • Albacore ("white") tuna has more mercury than canned light tuna. When choosing your two meals of fish and shellfish, you may eat up to one meal (6 ounces) of albacore tuna per week.
  • Serve smaller portions to children.

The federal advice was issued by the U.S. Environmental Protection Agency (EPA) and the U.S. Food and Drug Administration (FDA) in 2004.

The federal advisory is available at: and

  • Printable Federal Mercury Advisory brochure

For more detailed information:

Mercury Levels in Commercial Fish and Shellfish (from FDA)

Recommendations from the Dietary Guidelines for Americans 2015-2020

“Seafood contributes a range of nutrients, notably the omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).”  

  • Eating about 8 ounces (cooked, edible portion) per week of a variety of seafood provides an average consumption of 250 mg per day of EPA and DHA.  Following this recommendation helps prevent heart disease.

“The average intake of seafood in the U.S. is about 3½ ounces per week, and increased intake is recommended.”

  • “Twice a week, make seafood the protein on your plate.”

Seafood varieties commonly eaten in the U.S. that are higher in the omega-3s EPA and DHA and lower in mercury include:

  • salmon
  • anchovies
  • herring
  • sardines
  • Pacific oysters
  • trout
  • Atlantic and Pacific mackerel (not king mackerel, which is high in mercury)

For more detailed information, the full report, Dietary Guidelines for Americans 2015-2020, can be found here.

Appendix 11 (on page 85) lists common types of seafood with the omega-3 fatty acids (EPA+DHA) and mercury content in a 4-ounce cooked portion. 

Note for using the table:  A total of 1,750 mg per week of EPA+DHA provides an average of 250 mg per day of these omega-3 fatty acids.