Fish can be a healthy part of your diet, but some types contain more mercury or other contaminants than others. This guide shows how to spot the fish most worth avoiding or limiting at the grocery store, especially if you are pregnant, breastfeeding, feeding young children, or eating seafood often. It also covers safer swaps and basic seafood-safety checks.
Hands using a fish choice chart at a grocery seafood case.
1
Start with the FDA/EPA fish chart
Use the FDA/EPA fish advice chart as your main grocery-store guide because it sorts common seafood by mercury level. Mercury matters because it can build up in fish and may affect the nervous system, with extra concern during pregnancy and early childhood, according to MedlinePlus.
Shopper avoiding a tray of high-mercury predatory fish.
2
Skip the seven highest-mercury fish
At the fish counter, avoid shark, swordfish, king mackerel, marlin, orange roughy, tilefish from the Gulf of Mexico, and bigeye tuna. These are the FDA/EPA Choices to Avoid because they have the highest mercury levels among common commercial fish.
Shopper limiting higher-mercury fish choices at the seafood counter.
3
Limit five other higher-mercury choices
If you want to lower your mercury exposure further, treat grouper, Gulf Spanish mackerel, Chilean sea bass, bluefish, and sablefish as occasional buys rather than weekly staples. FDA monitoring data show these species can run higher in mercury than many everyday seafood options, even when they are not all in the formal avoid category.
Tip:
Together, the seven avoid fish plus these five limit fish make a practical 12-fish caution list for grocery shopping.
Basket of lower-mercury seafood choices.
4
Choose lower-mercury swaps most of the time
Fill your cart with lower-mercury choices such as salmon, sardines, anchovies, Atlantic mackerel, trout, tilapia, cod, haddock, pollock, shrimp, scallops, clams, and oysters. The FDA/EPA recommends choosing a variety of fish from its Best Choices list, especially for children and people who are pregnant or breastfeeding.
Shopper checking the source of fish at a seafood counter.
5
Check the source when labels are unclear
Ask the fish counter where the fish came from when a label just says tilefish, mackerel, tuna, or sea bass. EPA notes that fish advisories may depend on the water body, species, and contaminant, and that mercury, PFAS, PCBs, and other pollutants can build up in fish over time.
Shopper checking seafood packages for freshness problems.
6
Avoid fish with poor freshness Chemical contaminants are not the only concern at the store, so also check for freshness. The FDA says fresh fish should smell mild, not sour or ammonia-like, and frozen seafood packages should not be torn, crushed, bendable, or covered with heavy frost or ice crystals.
Person cooking fish safely with a thermometer and separate raw seafood plate.
7
Cook and store seafood safely
Cook fish to 145°F or until the flesh is opaque and separates easily with a fork, and keep raw seafood away from ready-to-eat foods. The CDC lists raw or undercooked fish and shellfish as riskier choices, especially for people more likely to get severe foodborne illness.
Shopper asking a health professional about fish and mercury exposure.
8
Ask a doctor if exposure worries you
Talk to a doctor or qualified health professional if you are pregnant, breastfeeding, feeding young children, or you have eaten high-mercury fish often and are worried about exposure. EPA guidance says a health care provider can help decide whether mercury exposure is a concern and what to do next.
Important:
This article is for general information only and is not medical advice. Talk to a doctor or qualified health professional about your own situation, especially before making changes to medication, treatment, or care.
Key Takeaways
The bottom line: avoid the FDA/EPA highest-mercury fish, treat several other higher-mercury fish as occasional choices, and buy lower-mercury seafood most of the time. If you are pregnant, breastfeeding, feeding a child, or worried about exposure, ask a qualified health professional for personal guidance.
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