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
|Omega-3s (g)||Mercury (ppm)||Seafood Watch Rating|
|Mackerel||Best Choice (look for: Atlantic, King, Spanish Mackerel)|
|Trout, lake||Best Choice (look for: Rainbow Trout)|
|Salmon||Best Choice (look for: Coho, Chum, Keta, King, Pink, Red, Silver, Sockeye, Sake)|
|Sardines, canned||Best Choice (Pacific Sardines)|
|Sturgeon, Atlantic||Good Alternative (look for: White, Beluga, Siberian, Russian, Stellate)|
|Tuna, albacore||Best Choice (look for: Canned White Tuna, Longfin Tunny, Shiro Maguro, Tombo)|
|Whitefish, lake||Best Choice (look for: Sault Whitefish, Whitefish, Gizzard Fish, Grande Coregone)|
Fish With the Highest Levels of Mercury (Best to Be Avoided)
|Tilefish (Gulf of Mexico)|
|Tuna (Fresh/Frozen, Bigeye)|
|Grouper (All Species)|
|Tuna (Fresh/Frozen, Albacore)|