US Food and Drug Administration advice on fish consumption in people who are pregnant, might become pregnant, or are nursing

Best choices (eat 2 to 3 servings a week)
Anchovy Atlantic croaker Atlantic mackerel Black sea bass Butterfish Catfish Clam Cod Crab Crawfish Flounder Haddock	Hake Herring Lobster (American and spiny) Mullet Oyster Pacific chub mackerel Perch (freshwater and ocean) Pickerel Plaice Pollock Salmon Sardine	Scallop Shad Shrimp Skate Smelt Sole Squid Tilapia Trout (freshwater) Tuna, canned light (includes skipjack) Whitefish Whiting
Good choices (eat 1 serving a week)
Bluefish Buffalofish Carp Chilean sea bass/Patagonian toothfish Grouper Halibut Mahi mahi/dolphinfish	Monkfish Rockfish Sablefish Sheepshead Snapper Spanish mackerel Striped bass (ocean)	Tilefish (Atlantic Ocean) Tuna, albacore/white tuna, canned and fresh/frozen Tuna, yellowfin Weakfish/sea trout White croaker/Pacific croaker
Choices to avoid (highest mercury levels)
King mackerel Marlin Orange roughy Shark	Swordfish Tilefish (Gulf of Mexico) Tuna, bigeye

One serving can be considered 3.5 ounces (100 grams). NOTE: On average, farm-raised fish tend to be lower in mercury compared with wild-caught fish^[1].

Reference:

Karimi R, Fitzgerald TP, Fisher NS. A quantitative synthesis of mercury in commercial seafood and implications for exposure in the United States. Environ Health Perspect 2012; 120:1512.

Reproduced from: US Food and Drug Administration. Food: Eating Fish: What Pregnant Women and Parents Should Know. Available at: http://www.fda.gov/Food/FoodborneIllnessContaminants/Metals/ucm393070.htm (Accessed January 26, 2017).

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US Food and Drug Administration advice on fish consumption in people who are pregnant, might become pregnant, or are nursing