Seafood can be a nutritious part of a balanced diet, but different fish can come with different concerns. Some species contain higher levels of mercury, while others may raise questions about sustainability, fishing practices, or where they were caught. Knowing more about the seafood you buy can help you make informed choices.

Swordfish and certain types of tuna can contain higher mercury levels, which is especially important for pregnant people and children. Other popular seafood, including bluefin tuna, Chilean sea bass, and Atlantic cod, may have sustainability concerns depending on the specific population and fishing methods. These factors can change, so current recommendations are useful when shopping.

Seafood labels can also be complicated, as names such as “red snapper” may sometimes be used for different species. Shrimp, tilapia, pangasius, and farmed salmon can also vary depending on their origin and production methods. Checking the species, location, and whether it was wild-caught or farmed can provide valuable information about what you are buying.

The goal is not to avoid seafood, but to choose it thoughtfully. Resources such as Seafood Watch and recognized sustainability certifications can help shoppers compare options, while current FDA and EPA guidance can help with mercury concerns. By considering species, origin, mercury levels, and fishing or farming practices, you can continue enjoying seafood while making choices that support both your health and the environment.