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Best Fish For Your Health and Ones to Avoid

Top 10 Fish With Highest Sources of Omega-3s

fish Vegans and vegetarians don't eat it. And pescatarians — who abstain from eating red meat and animal flesh — make the exception to eat it. All in all, it's hard to deny the health benefits associated with fish. Many types of fish are low in fat, high in essential heart-healthy omega-3 fatty acids, an excellent source of protein, and packed with vitamins and minerals. It's safe to eat fish twice a week (up to 12 ounces), but it's best to choose different types of fish so you get a variety of nutrients.

As great as fish is, it's also good to know which types of fish to consume, as nearly all fish and shellfish contain traces of mercury. Expecting moms should stick to fish with mercury levels of one part per million (ppm) or lower. The rest of us can safely consume fish with mercury levels that average 5.5 ppm.

Here's a full rundown of the top 10 fish with the highest omega-3 fatty acids, the highest mercury content, and those that are on the Seafood Watch for best options for sustainability and unsustainable options that are best avoided.

Keep reading to view the top 10 fish chart!

Fish Types With the Highest Levels of Omega-3 Fatty Acids


Fish
3.5 oz.
Omega-3s (g) Mercury (ppm) Seafood Watch Rating
Mackerel
2.6
0.73
Best Choice (look for: Atlantic, King, Spanish Mackerel)
Trout, lake
2.0
0.07
Best Choice (look for: Rainbow Trout)
Herring
1.7
0.08
Good Alternative
Tuna, bluefin
1.6
1.18
Avoid
Salmon
1.5
0.02
Best Choice (look for: Coho, Chum, Keta, King, Pink, Red, Silver, Sockeye, Sake)
Sardines, canned
1.5
0.01
Best Choice (Pacific Sardines)
Sturgeon, Atlantic
1.5
0.44
Good Alternative (look for: White, Beluga, Siberian, Russian, Stellate)
Tuna, albacore
1.5
0.35
Best Choice (look for: Canned White Tuna, Longfin Tunny, Shiro Maguro, Tombo)
Whitefish, lake
1.5
0.08
Best Choice (look for: Sault Whitefish, Whitefish, Gizzard Fish, Grande Coregone)
Anchovies
1.4
0.01
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Fish With the Highest Levels of Mercury (Best to Be Avoided)

Fish Mercury (ppm)
Tilefish (Gulf of Mexico)
1.45
Swordfish
0.99
Shark
0.97
Mackerel King
0.73
Tuna (Fresh/Frozen, Bigeye)
0.68
Orange Roughy
0.57
Marlin
0.48
Mackerel Spanish
0.45
Grouper (All Species)
0.44
Tuna (Fresh/Frozen, Albacore)
0.39
Source: Thinkstock
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