Pregnancy-Safe Seafood
Very Low Mercury (3 or more servings per week)
| Fish | DHA + EPA per 100 g (3.5 oz.) | Mercury (ppm) |
| Atlantic salmon, farmed | 2.1 | 0.02 |
| Atlantic salmon, wild | 1.8 | 0.05 |
| Herring | 1.7 | 0.06 |
| Sardines | 1.5 | 0.08 |
| Atlantic mackerel | 1.2 | 0.05 |
| Sockeye salmon, wild | 1.2 | 0.04 |
| Farmed trout | 1.2 | 0.03 |
| Coho salmon, wild | 1.1 | 0.04 |
| Atlantic cod | 0.12 | 0.03 |
Moderate Mercury (1 serving per week)
| Fish | DHA + EPA per 100 g (3.5 oz.) | Mercury (ppm) |
| Mackerel, chub | 1.8 | 0.1 |
| Sablefish (black cod) | 1.8 | 0.2 |
| Halibut, from Greenland | 1.2 | 0.2 |
| Sole | 0.5 | 0.09 |
| Flounder | 0.5 | 0.1 |
| Hake | 0.5 | 0.2 |
| Skipjack tuna | 0.3 | 0.2 |
| Tuna, light, canned | 0.3 | 0.1 |
| Tuna, yellowfin, canned | 0.3 | 0.1 |
| Perch | 0.3 | 0.1 |
| Snapper | 0.3 | 0.2 |
| Haddock | 0.2 | 0.2 |
High Mercury (1–2 servings per month)
| Fish | Mercury (ppm) |
| Halibut, Pacific | 0.3 |
| Tuna, albacore, canned | 0.3 |
| Grouper | 0.4 |
| Bass, Chilean | 0.4 |
| Mackerel, Spanish | 0.4 |
| Orange roughy | 0.5 |
Very High Mercury (avoid entirely)
| Fish | Mercury (ppm) |
| Tuna, bluefin | 0.8 |
| Swordfish | 0.9 |
| Mackerel, king | 1.1 |
| Marlin | 1.5 |
