what types of fish tends to hold a lot of mercury than the others?

Last Updated on Dec 14, 2021 past

Most seafood provides a rich range of benign nutrients, but it can be relatively expensive.

However, canned fish is comparatively very affordable, only equally nutritious, and very user-friendly.

This article presents 16 of the well-nigh common types of canned fish and shellfish aslope the typical nutritional values per tin for each one. These nutritional values are based on fish canned in h2o.

Since mercury contamination is a typical concern with seafood, the hateful mercury content of each fish will too exist provided. The source of this mercury data is a twenty-two-year monitoring programme of mercury levels in commercial fish past the US Food and Drug Administration (FDA) (2).

Recommended servings per week based on articulation advice from the FDA and Environmental Protection Bureau (EPA) are too provided (three).

For reference, the EPA considers one serving to be four ounces (113g).

Table of contents

• 1. Canned Albacore Tuna
• ii. Canned Anchovies
• three. Canned Crab Meat
• iv. Canned Herring
• 5. Canned Kippers
• 6. Canned Mackerel
• seven. Canned Mussels
• 8. Canned Oysters
• 9. Canned Pinkish Salmon
• 10. Canned Red Salmon
• 11. Canned Sardines
• 12. Canned Skipjack Tuna
• 13. Canned Squid
• 14. Canned Trout
• xv. Canned Yellowfin Tuna

one. Canned Albacore Tuna

Too known every bit 'white tuna' and 'longfin tuna,' albacore has a mild flavor and a low-cal white-ish texture resembling chicken breast.

This multifariousness of tuna tends to be a good source of omega-3, but information technology also has one of the highest mercury contents among canned fish.

Additionally, it is more expensive than the cheaper varieties of tuna, such as skipjack.

According to the NCC nutrition database, here are the basic nutrition facts for canned albacore tuna per v oz can (129g drained) (1):

• Calories: 170 kcal
• Carbohydrate: 0 k
• Fat: iii.83 g
• Poly peptide: xxx.47 thou
• Omega-3 content: 1.29 grams

Mercury Content

Based on 451 samples, canned albacore tuna had a mean mercury concentration of 0.350 parts per million (PPM) (2).

Advice from the FDA and the EPA recommends no more than one serving of canned albacore tuna per calendar week (3).

2. Canned Anchovies

Anchovies are one of the smallest varieties of commercial fish.

Although they look similar sardines, they are from a different (Engraulidae) family of fish.

Canned anchovies are very versatile, and people tin consume them in many dissimilar means.

Among the most popular ways of consuming them, anchovies may be eaten lonely, on toast, in pasta dishes, on pizza, for salads, and in stews.

According to the USDA's FoodData Central database, a 2-oz (45g drained) can of anchovies provides (4):

• Calories: 94.5 kcal
• Sugar: 0.0 one thousand
• Fatty: 4.37 g
• Poly peptide: 13.0 thou
• Omega-3 content: 0.99 grams

Mercury Content

From a total of 15 samples, canned anchovies had a mean mercury concentration of 0.016 parts per million (PPM) (2).

Due to their depression mercury content, the EPA'southward recommendations let three servings per week of canned anchovies (three).

3. Canned Crab Meat

Crab is 1 of the most pop shellfish, but information technology tin be pretty expensive.

On the positive side, canned crab meat is much more affordable and contains the aforementioned nutrients.

Based on USDA FoodData Central database data, 1 6.5 oz (125g drained) can of crab meat supplies (five).

• Calories: 104 kcal
• Sugar: 0.0 m
• Fat: 0.93 g
• Poly peptide: 22.4 g
• Omega-three content: 0.24 grams

Mercury Content

From 93 samples, crab had a mean mercury concentration of 0.065 parts per million (PPM) (2).

Based on the mercury content of crab, the EPA recommendations allow for three weekly servings (three).

4. Canned Herring

Herring is a common and pop grade of oily fish.

However, the canned form tends to be more widely available than fresh herring.

Over again, herring from a can is just as nutritious as the fresh fish.

According to the NCC nutrition database, a 136-gram can of herring offers (1):

• Calories: 295 kcal
• Carbohydrate: 0.0 g
• Fat: 16.82 one thousand
• Protein: 33.43 thou
• Omega-three content: 3.61 grams

Mercury Content

The FDA'due south mercury monitoring plan found that, from 27 samples of herring, the mean mercury concentration was 0.078 PPM (2).

Since it contains so little mercury, the EPA recommendations allow three weekly servings of canned herring (3).

5. Canned Kippers

The only difference betwixt herring and kippers is that the latter are smoked herring made traditionally.

Equally a result, kippers share many of the same nutritional traits every bit herring, aside from having a slightly higher table salt content.

Co-ordinate to the NCC nutrition database, a 136-gram can of kippers has the same values as canned herring (1):

• Calories: 295 kcal
• Carbohydrate: 0.0 g
• Fatty: xvi.82 thousand
• Poly peptide: 33.43 yard
• Omega-3 content: 3.61 grams

Mercury Content

Since kippers are smoked herring, the mean mercury concentration is the same as herring at 0.078 PPM (2).

EPA recommendations allow for iii weekly servings of herring, so the aforementioned will be valid for kippers (3).

half dozen. Canned Mackerel

Mackerel belongs to the aforementioned family of fish (Clupeidae) as sardines and herring (vi).

Like those other fish, and equally an oily fish, canned mackerel is a meaning source of omega-iii.

While mackerel isn't amid the most expensive seafood varieties, canned mackerel is even cheaper and more than widely bachelor, making information technology convenient.

The USDA's FoodData Central entry for canned mackerel shows it offers the following profile per 3 oz (85g) serving (7).

• Calories: 133 kcal
• Carbohydrate: 0.0 g
• Fatty: five.36 yard
• Protein: 19.7 g
• Omega-3 content: 1.17 grams

Mercury Content

Nigh canned mackerel is fabricated with Atlantic mackerel, which is a depression-mercury fish. Based on 80 samples, Atlantic mackerel had a hateful mercury concentration of 0.05 PPM (2).

According to EPA-FDA fish advice, it is OK to consume iii weekly servings of canned Atlantic mackerel (3).

7. Canned Mussels

Mussels are among the nigh nutrient-dense of all foods, and they provide a wealth of vitamins and minerals.

Withal, finding fresh mussels can sometimes be challenging (and they are much more expensive).

Canned mussels are more often than not piece of cake to find, and they are a more widely-available form of this popular shellfish.

According to the USDA FoodData Central database, a 122-gram can of mussels provides (viii):

• Calories: 120 kcal
• Carbohydrate: 5.0 chiliad
• Fat: 3.0 g
• Protein: 17.0 g

Mercury Content

The FDA and EPA information does non have a listing for the mercury content of mussels.

However, all types of mussels are very low in mercury (nine).

eight. Canned Oysters

As a fellow fellow member of the mollusk family of shellfish, oysters are similar to mussels nutritionally.

However, oysters are arguably even more nutritious.

Similar to mussels, canned oysters are far cheaper and more widely bachelor than fresh oysters.

According to the USDA'due south FoodData Central database, a 3-oz (85g) tin can of oysters provides (10).

• Calories: 58 kcal
• Saccharide: 3.32 k
• Fat: 2.one g
• Poly peptide: 6.0 g
• Omega-three content: 0.45 grams

Mercury Content

Based on FDA information, oysters take one of the very lowest mercury concentrations among all seafood. Based on 61 samples, the hateful mercury concentration of oysters was only 0.012 PPM (ii).

According to EPA-FDA fish communication, it is fine to eat iii weekly servings of canned oysters (3).

9. Canned Pink Salmon

Pink salmon is a small species of salmon that lives in the Pacific ocean (11).

This fish has a mild flavour, is rich in omega-3, and contains depression amounts of mercury.

According to the USDA's FoodData Central listing for canned pink salmon, a three-oz (85g) serving provides (12):

• Calories: 110 kcal
• Carbohydrate: 0.0 g
• Fatty: 4.22 g
• Protein: 16.7 g
• Omega-3 content: 0.96 grams

Mercury Content

The FDA'due south mercury monitoring programme data suggests that canned pinkish salmon contains low amounts of mercury. Over 19 samples, the mean mercury concentration was 0.014 PPM (two).

Based on the articulation EPA/FDA recommendations, it is OK to swallow three weekly servings of canned pink salmon (3).

x. Canned Red Salmon

Canned fish going past the proper noun 'red salmon' is a species of salmon called sockeye.

As the 'red salmon' name implies, sockeye salmon has a deep ruddy-colored flesh.

While like to pink salmon, red salmon contains slightly more than omega-three fatty acids gram-for-gram.

According to the NCC nutrition database, canned red salmon offers the following nutritional values per 3-ounce (85g) serving (one):

• Calories: 137 kcal
• Sugar: 0.0 g
• Fatty: 4.89 grand
• Protein: 23.22 chiliad
• Omega-three content: one.17 grams

Mercury Content

The FDA data on mercury concentrations counts both red and pink salmon nether 'canned salmon.'

Thus, red and pinkish salmon take the same hateful mercury concentration of 0.014 PPM (two).

Based on the guidance from the EPA and FDA, information technology is possible to eat three weekly servings of canned ruby-red salmon (three).

11. Canned Sardines

Canned sardines are arguably the cheapest canned fish, and they are i of the about nutritious as well.

Despite being small in size, sardines pack a lot of nutritional value.

The nutritional values for one tin can (drained weight: 84g) of sardines are provided equally follows by the NCC nutrition database (ane):

• Calories: 163 kcal
• Carbohydrate: 0.0 g
• Fatty: 8.74 g
• Protein: 21.25 1000
• Omega-3 content: ii.18 grams

Mercury Content

As a pocket-sized fish low on the marine nutrient chain, sardines contain relatively little mercury.

Based on xc different samples, sardines had a mean mercury concentration of 0.013 PPM (2).

According to the EPA guidance, sardines are amongst the 'best choice' category and tin be consumed three times per week (three).

12. Canned Skipjack Tuna

Likewise known as 'lite tuna,' skipjack tuna is the most normally available canned tuna.

This variety is darker than albacore tuna, with a light pink shade and a stronger fishy taste.

Canned skipjack tuna is an excellent source of protein, merely it does not contain equally much omega-3 as albacore.

According to data from the USDA'southward FoodData Central database, here are the nutritional values for a 142-gram tin of skipjack tuna (xiii):

• Calories: 121 kcal
• Carbohydrate: 0.0 k
• Fatty: 1.34 g
• Protein: 27.0 k
• Omega-3 content: 0.33 grams

Mercury Content

Skipjack tuna does not contain as much mercury as albacore tuna, but it does have slightly more than nearly other types of canned fish.

Based on 545 samples, this form of canned fish had a mean mercury concentration of 0.144 PPM (2).

Based on the EPA/FDA advice, it is possible to consume iii weekly servings of canned skipjack tuna (3).

13. Canned Squid

Squid belongs to the mollusks group of shellfish.

While it tin be harder to detect in canned form than some of the other options in this guide, information technology is available.

Canned squid is a rich source of protein, and it does not comprise much fat.

The USDA'due south nutritional values for canned squid, per 4-ounce (113g) serving are every bit beneath (xiv):

• Calories: 122 kcal
• Saccharide: four.07 1000
• Fat: 1.83 g
• Protein: xx.6 g
• Omega-iii content: 0.65 grams

Mercury Content

Squid contains extremely low levels of mercury. From 36 samples, canned squid had a mean mercury concentration of 0.02 PPM (two).

Thus, EPA guidance suggests three weekly servings of canned squid is an acceptable intake (iii).

14. Canned Trout

Trout is an oily fish that shares some characteristics with salmon, and it has the same orange-to-crimson hue.

As an oily fish, it is a rich source of omega-3. On the positive side, information technology also contains relatively low amounts of mercury.

The USDA's FoodData Central database provides the nutritional values per 100 grams of canned trout as follows (xv):

• Calories: 159 kcal
• Saccharide: 0.0 g
• Fat: 8.26 one thousand
• Protein: 21.1 one thousand
• Omega-3 content: 1.05 grams

Mercury Content

Trout has a reasonably low mercury content. From 35 samples, the mean mercury concentration was 0.071 PPM (2).

Canned trout is another canned fish that passes the '3 weekly servings' guidance from the EPA and FDA (3).

fifteen. Canned Yellowfin Tuna

Yellowfin tuna looks similar to skipjack tuna. The two are too similar in the style that neither has a high fatty content.

Although they do share some characteristics, canned yellowfin tuna has a slightly milder taste than skipjack.

According to the USDA's FoodData Cardinal database, canned yellowfin tuna should provide the following nutrients per 3 oz (85g) serving (16).

• Calories: 110 kcal
• Carbohydrate: 0.0 m
• Fatty: 0.fifty g
• Poly peptide: 24.eight g
• Omega-3 content: 0.11 grams

Mercury Content

As a slightly larger fish, yellowfin tuna contains more mercury than both skipjack and albacore tuna.

Based on 231 samples, yellowfin tuna had a mean mercury concentration of 0.354 PPM (2).

For this level of mercury content, the EPA advises no more than than 1 weekly serving of yellowfin tuna (3).

Final Thoughts

As shown in this guide, there are all different kinds of canned fish, and most of them are very nutritious and low in mercury.

While some options are slightly higher in mercury, consuming these at the recommended levels is still OK.

Seafood is a beneficial food group to consume, and canned fish helps more than people exercise this through its affordability and convenience.

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Source: https://www.nutritionadvance.com/types-of-canned-fish/

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