Find the Best Fish for You
When shopping for seafood or ordering out at a restaurant, use our convenient and searchable list to find the best seafood for you and your baby.
Find the best fish for you
Click on “RISK” or “NAME OF FISH” to sort the list.
| RISK | NAME OF FISH |
|---|---|
|
Best
|
Herring Mackerel (Atlantic, jack, chub) |
|
Best
|
Rainbow Trout (farm-raised) |
|
Best
|
Salmon (wild or farm-raised) |
|
Best
|
Sardines |
|
Best
|
Shad (American) |
|
Best
|
Whitefish |
|
Best
|
Anchovy |
|
Best
|
Butterfish |
|
Best
|
Calamari (Squid) |
|
Best
|
Catfish (farm-raised) |
|
Best
|
Clam |
|
Best
|
Cod |
|
Best
|
Crab (Blue, King and Snow) |
|
Best
|
Crawfish |
|
Best
|
Crayfish |
|
Best
|
Croaker (Atlantic) |
|
Best
|
Flounder |
|
Best
|
Haddock |
|
Best
|
Hake |
|
Best
|
Herring |
|
Best
|
Jacksmelt |
|
Best
|
Lobster (spiny) |
|
Best
|
Mackerel (Atlantic, jack, chub) |
|
Best
|
Mullet |
|
Best
|
Oysters (cooked) |
|
Best
|
Perch (Ocean) |
|
Best
|
Pickerel |
|
Best
|
Plaice |
|
Best
|
Pollock |
|
Best
|
Sardine |
|
Best
|
Scallop |
|
Best
|
Shrimp |
|
Best
|
Sole |
|
Best
|
Squid (Calamari) |
|
Best
|
Tilapia |
|
Best
|
Tuna (skipjack, light, canned) |
|
Best
|
Whiting |
|
Best
|
Bass (black) |
|
Best
|
Buffalo Fish |
|
Best
|
Carp |
|
Best
|
Grouper |
|
Best
|
Halibut |
|
Best
|
Lobster (northern, Maine, Atlantic) |
|
Best
|
Mahi Mahi (dolphin fish) |
|
Best
|
Perch (freshwater) |
|
Best
|
Pompano (Florida) |
|
Best
|
Sablefish |
|
Best
|
Scorpion Fish |
|
Best
|
Sea Trout |
|
Best
|
Snapper |
|
Best
|
Spanish Mackerel (S. Atlantic) |
|
Best
|
Tilefish (Atlantic) |
|
Best
|
Tuna (Albacore, yellowfin, white, canned) |
|
Best
|
Weakfish |
|
Best
|
White Croaker (Pacific) |
|
Best
|
Bass (striped)* |
|
Best
|
Chilean Sea Bass (Patagonian Tooth Fish) |
|
Best
|
Golden Snapper |
|
Best
|
Jack (Amber, Crevalle) |
|
Best
|
King Mackerel |
|
Best
|
Marlin |
|
Best
|
Orange Roughy |
|
Best
|
Shark |
|
Best
|
Spanish Mackerel (Gulf of Mexico) |
|
Best
|
Swordfish |
|
Best
|
Tilefish (Gulf of Mexico) |
|
Best
|
Tuna (all other fresh or frozen) |
Terms & Definitions
Best Choice
- Eat 6 to 12 ounces per week
- Eating just 6 ounces per week of Best Choice fish provides healthy fats and minimizes risks.
Lowest Mercury
- Eat up to 12 ounces per week
- You may eat up to 12 ounces per week of Lowest Mercury fish.
Moderate Mercury
- Eat up to 4 ounces per week
- You may eat up to 4 ounces per week of the Moderate Mercury fish.
High Mercury/PCB
- Do not eat
- Do not eat fish on the High Mercury/PCB list. They contain high amounts of mercury or PCB*.
*PCB = polychlorinated biphenyls
Excessive mercury and PCB can pass through the placenta and breast milk and harm your baby. Do not eat fish from the high mercury/PCB category. If you eat 4 ounces from the moderate category, don’t eat any more fish from this category until the next week.
Not all commercial available fish and shellfish are included in the “Find the best fish for you” list. Limit or avoid eating fish not listed. Eat no more than 1 meal that includes unlisted fish or shellfish per month.