*Pregnant women and women of childbearing age should eat 8 to 12 ounces of a variety of fish each week from choices that are lower in mercury. This recommendation is supported by the FDA and various expert groups (See our link for a summary table of expert panel recommendations). Large predatory fish have a higher mercury content and these should be avoided (shark, swordfish, king mackerel, tilefish from the Gulf of Mexico). The general guideline for DHA intake during pregnancy is 200-300 mg/d (See our link to a summary of expert panel guidelines for intake/supplementatuion). The table below was developed by FDA and provides an overview of DHA and mercury content of various fish sources.
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Common Varieties
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Milligrams of Omega-3 Fatty Acids (Eicosapentaenoic (EPA) and Docosahexaenoic (DHA) Per 4 Ounces of Cooked Fish
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Micrograms of Mercury Per 4 Ounces of Cooked Fish
|
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Salmon: Atlantic, Chinook, Coho
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1,200 – 2,400
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2
|
|
Anchovies, Herring, and Shad
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2,300 – 2,400
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5 – 10
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|
Mackerel: Atlantic & Pacific (not King)
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1,350 – 2,100
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8 – 13
|
|
Tuna: Bluefin & Albacore
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1,700
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54-58
|
|
Sardines: Atlantic & Pacific
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1,100 – 1,600
|
2
|
|
Oysters: Pacific
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1,550
|
2
|
|
Trout: Freshwater
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1,000 – 1,100
|
11
|
|
Tuna: White (Albacore) canned
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1,000
|
40
|
|
Mussels: Blue
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900
|
NA*
|
|
Salmon: Pink & Sockeye
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700 – 900
|
2
|
|
Squid
|
750
|
11
|
|
Pollock: Atlantic & Walleye
|
600
|
6
|
|
Marlin
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250 – 1030**
|
69
|
|
Crab: Blue, King, Snow, Queen, & Dungeness
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200 – 550
|
9
|
|
Tuna: Skipjack & Yellowfin
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150 – 350
|
31 – 49
|
|
Flounder, Plaice, & Sole (Flatfish)
|
350
|
7
|
|
Clams
|
200 – 300
|
<1***
|
|
Tuna: Light canned
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150 – 300
|
13
|
|
Catfish
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100 – 250
|
7
|
|
Cod: Atlantic & Pacific
|
200
|
14
|
|
Scallops: Bay & Sea
|
200
|
8
|
|
Haddock & Hake
|
200
|
2 – 5
|
|
Lobster: American
|
200
|
47
|
|
Crayfish
|
200
|
5
|
|
Tilapia
|
150
|
2
|
|
Shrimp
|
100
|
<1***
|
|
Orange Roughy
|
42
|
80
|
| Varieties That Should Not be Consumed by Women Who Are Pregnant or Breastfeeding or by Young Children | ||
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Shark
|
1,250
|
151
|
|
Tilefish: Gulf of Mexico
|
1,000
|
219
|
|
Swordfish
|
1,000
|
147
|
|
Mackerel: King
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450
|
110
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Adapted from FDA website : http://www.fda.gov/food/foodborneillnesscontaminants/metals/ucm393070.htm