Studies have long shown that seafood contains higher levels of protein, numerous vitamins and minerals, and Omega-3 fatty acids compared to many other foods. However, there’s an important detail to consider—mercury levels. Mercury can be found in almost all foods, including seafood. In this article, we present a study by the FDA (U.S. Food and Drug Administration) and the EPA (U.S. Environmental Protection Agency). This study is essential reading not only for pregnant women but also for those planning to become pregnant and families with children.
The article also includes a table, compiled through a joint effort by the EPA and FDA, which lists certain types of fish that contain valuable Omega-3 fatty acids, essential for health, and, conversely, the harmful mercury levels in those fish. We recommend carefully reviewing the table to make informed decisions about which fish to consume.
The FDA and EPA have conducted research on the importance of fish consumption for pregnant women, those planning to conceive, breastfeeding mothers, and growing children. While fish is crucial for development, some deep-sea and predatory fish contain mercury at levels that can be harmful. This research identifies which types of fish should be avoided and what precautions should be taken.
To support fetal development and overall health during pregnancy, and to strengthen the immune system of infants through breastfeeding, it’s recommended to consume 250-350 grams of fish per week. This is also crucial for children’s immune and cognitive development. The required amino acids and proteins can only be sufficiently obtained through fish consumption.
Some deep-sea and predatory fish contain mercury levels higher than the recommended limit and should be avoided. These include shark, swordfish, tilefish (from the Gulf of Mexico), and king mackerel. Of these, shark and swordfish are the most commonly found in Turkey, and their high mercury levels pose health risks, especially to pregnant women and children.
Below is a chart showing the amount of Omega-3 fatty acids (EPA and DHA in milligrams) and mercury (in micrograms) found in 4 ounces (118 grams) of cooked fish:
| Fish Type | Omega-3 | Mercury |
|---|---|---|
| Salmon: Atlantic, Chinook, Coho | 1,200 – 2,400 mg | 2 µg |
| Anchovies, Herring, American Shad | 2,300 – 2,400 mg | 5-10 µg |
| Mackerel: Atlantic, Pacific (Not King) | 1,350 – 2,100 mg | 8-13 µg |
| Tuna: Bluefin, Albacore | 1,700 mg | 54-58 µg |
| Sardines | 1,100 – 1,600 mg | 2 µg |
| Oysters | 1,550 mg | 2 µg |
| Trout | 1,000 – 1,100 mg | 11 µg |
| Canned Tuna (White Albacore) | 1,000 mg | 40 µg |
| Mussels | 900 mg | N/A |
| Salmon: Pink, Sockeye | 700 – 900 mg | 2 µg |
| Squid | 750 mg | 11 µg |
| Pollock: Atlantic, Walleye | 600 mg | 6 µg |
| Marlin | 250 – 1,030 mg | 69 µg |
| Crab: Blue, King, Snow | 200 – 550 mg | 9 µg |
| Tuna: Skipjack, Yellowfin | 150 – 350 mg | 31-49 µg |
| Flounder, Plaice, Sole | 350 mg | 7 µg |
| Clams | 200 – 300 mg | <1 µg |
| Canned Tuna (Light) | 150 – 300 mg | 13 µg |
| Catfish | 100 – 250 mg | 7 µg |
| Cod: Atlantic, Pacific | 200 mg | 14 µg |
| Scallops | 200 mg | 8 µg |
| Haddock, Hake | 200 mg | 2-5 µg |
| Lobster | 200 mg | 47 µg |
| Crayfish | 200 mg | 5 µg |
| Tilapia | 150 mg | 2 µg |
| Shrimp | 100 mg | <1 µg |
| Orange Roughy | 42 mg | 80 µg |
Fish to Avoid for Pregnant and Nursing Women, and Growing Children:
| Fish Type | Omega-3 | Mercury |
|---|---|---|
| Shark | 1,250 mg | 151 µg |
| Tilefish (Gulf of Mexico) | 1,000 mg | 219 µg |
| Swordfish | 1,000 mg | 147 µg |
| King Mackerel | 450 mg | 110 µg |
Mercury is a natural element that can be found in our environment. It can accumulate in lakes, rivers, and oceans, where it is converted into methylmercury. This form of mercury is stored in fish tissues and can pose a neurotoxic risk to the brain and nervous system if consumed in large amounts over time.
Yes, almost all types of fish contain trace amounts of methylmercury. As fish grow and live longer, they accumulate more methylmercury in their bodies. Predatory fish and those living in the deeper parts of oceans and seas generally have higher levels of methylmercury.
According to FDA research, fish with high mercury levels should be avoided. These include:
Consuming 150-200 grams of fish per meal, 2-3 times a week, will meet your weekly nutritional needs.
Yes. Both the USDA and FDA recommend that pregnant women and children avoid eating raw fish, red meat, poultry, or eggs, as these can carry harmful bacteria that are not destroyed unless properly cooked.
Boiling fish is a healthier option than frying, as it requires fewer calories. It’s important to ensure that fish is cooked thoroughly to minimize the risk of bacteria.
No. Eating one meal of these fish is not harmful, but it’s important to be cautious of what you eat in the future. Mercury is not quickly eliminated from the body, so frequent consumption of high-mercury foods should be avoided.
Yes. Canned tuna contains safe levels of methylmercury and can be consumed regularly. However, it’s still recommended to eat a variety of fish for a balanced intake of nutrients.
This is a general recommendation for maintaining health. If you don’t meet this amount in one week, you can make up for it the following week.
Fish are rich in essential proteins and minerals and contain very little saturated fat. They are also a significant source of Omega-3 fatty acids, vitamin D, and iron. These nutrients are especially crucial for the immune system and brain development of children, as well as during pregnancy and breastfeeding.
No. It’s important not to avoid fish during pregnancy, as Omega-3 fatty acids are essential for fetal development. Research shows that the benefits of eating fish far outweigh the risks of mercury exposure from most types of fish, especially in countries like Turkey, where mercury levels in fish are generally low.
No. Methylmercury is stored in the tissues of fish, and cooking or cleaning does not reduce its levels.
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