3. Orange Roughy: High in mercury, low in Omega-3s; best eaten sparingly.

4. Cod: Offers little Omega-3 benefit and has moderate mercury levels.

5. Sardines: Packed with 1,500 mg of Omega-3s and very low in mercury. Wild-caught varieties are best.

6. Atlantic Mackerel: Offers over 2,600 mg of Omega-3s and only moderate mercury levels.

7. Salmon: With nearly 2,600 mg of Omega-3s and low mercury, it’s one of the healthiest options—just stick to wild-caught for fewer contaminants.

8. Croaker: A moderate choice that offers decent Omega-3s and manageable mercury risk.

Why Wild-Caught Beats Farmed

Farm-raised fish often contain higher levels of contaminants like PCBs and antibiotics. They’re also typically fed grain-based diets, which result in poor Omega-3 to Omega-6 ratios. Wild-caught fish not only have cleaner diets but also offer better nutrient profiles overall.

Keep in mind that mercury levels can vary depending on a fish’s age, diet, habitat, and pollution exposure. Use available data as a guide, but also apply common sense when making your choices—especially if you’re pregnant or feeding young children.

Final Takeaway: Choose Fish With High Omega-3s and Low Mercury

Not all fish are created equal. To protect your health and enjoy the nutritional benefits of seafood, stick to options that offer high Omega-3s and minimal mercury. Think salmon, sardines, and mackerel—your heart and brain will thank you.