Mercury in fish can cause serious health problems. Unfortunately, mercury can bioaccumulate in humans, which means that when we eat seafood with mercury, the toxic material stays in our body. Fresh-water species -- such as pike and walleye (which are also predator fish) -- sometimes have methylmercury levels in the 1 ppm range, if they swim in waters polluted with high mercury levels. This level is found most often in large predator fish, including shark, swordfish, king mackerel and tilefish. These are all positive benefits, and a moderate amount of seafood is a healthy addition to most diets. Get expert advice from Consumer Reports on low mercury fishes to eat and high mercury fishes to avoid. I eat a lot of canned mackerel for the healthy omega-3 fatty acids in them, and they are cheaper than the known safe canned fish -- salmon and sardines. King mackerel and Spanish mackerel are much larger fish and should be avoided due to contaminant concerns. Not all low-mercury fish are high in omega 3 fatty acids, which are fats needed for proper brain development in babies and children — and important for brain health in adults. The standard serving size of fish is about four ounces — or the size of the palm of your hand, according to the U.S. Food & Drug Administration. When choosing fresh fish, look out for fish advisories for those particular streams or lakes. King mackerel, marlin, orange roughy, shark, swordfish, tilefish, ahi tuna, and bigeye tuna all contain high levels of mercury. In fact, King mackerel is high in mercury and even makes the list of fish you should never eat. Mackerel is a big, oily fish, similar to tuna, but it has lower levels or mercury and is less at risk of overfishing. Luckily, not all fish are high in mercury levels, there are still some fish we can consume that will leave us with lesser impact from mercury poisoning. What species of mackerel is in the common canned mackerel -- and, if it isn't king mackerel, do cautions about mercury in king mackerel apply to common canned mackerel? The table is sorted by MERCURY CONCENTRATION MEAN (PPM) from fish with lowest … Choose Atlantic mackerel that is packaged in PET-lined cans like those offered by Vital Choice through U.S. Wellness Meats. Any fish high on the food chain will have detectable mercury levels, this includes mackerel. Avoid higher-mercury fish, such as tilefish from the Gulf of Mexico, shark, swordfish, and king mackerel. Be sure you are choosing Atlantic mackerel (Scomber colias). Chub mackerel; Atlantic mackerel; Oysters; Pollock; Perch; Mullet; Muscles; Rainbow trout; Freshwater trout; Sardines; Shrimp; Scallops; Squid; Sole; Tilapia; Best for Pregnant Women. It’s high in both omega-3 and -6 fatty acids and a good source of protein, and has been found to lower blood pressure in men. Smaller fish such as salmon, scallops, sardines and shrimp contain less mercury than their larger predators such as bigeye tuna and swordfish. The order that describes the concentration results is: horse mackerel (about two times higher) > chub mackerel (about five times higher) > sardine which coincides with the pattern of variation of each species moisture content (varying inversely with total fat levels). Seafood is low in saturated fat, and it contains an abundance of omega-3 fatty acids, high-quality protein, and many nutrients. According to the Natural Resources Defense Council’s 2019 Mercury Guide: “Avoid a few key species. Instead, select varieties like Atlantic mackerel, which are low in mercury. Although mackerel is associated with plenty of health benefits, not all mackerel is great for your health.