The 12 Most Contaminated Fish to Avoid at the Grocery Store
Seafood is often celebrated as a healthy source of protein, omega-3 fatty acids, and other nutrients. But not all fish are created equal—some can contain high levels of contaminants, including mercury, PCBs (polychlorinated biphenyls), and other environmental toxins. Eating these fish frequently can pose health risks, especially for pregnant women, children, and anyone with compromised health.
Here’s a list of the 12 most contaminated fish you may find at grocery stores—and what to choose instead.
1. King Mackerel
Contaminants: High mercury
Why it’s risky: Mercury affects the nervous system, and king mackerel consistently tests among the highest in mercury levels.
Better alternative: Atlantic mackerel (lower mercury)
2. Shark
Contaminants: Mercury and PCBs
Why it’s risky: Large predatory fish accumulate mercury over their long lifespan.
Better alternative: Smaller fish like sardines or trout
3. Swordfish
Contaminants: Mercury
Why it’s risky: Swordfish are top predators, making them high in mercury.
Better alternative: Salmon or tilapia
4. Tilefish (from the Gulf of Mexico)
