Fish is a healthy, high-protein,
low-fat food that can be a part of
a balanced diet for you and your
family. However, some fish have
levels of mercury that may be
harmful to the developing brain.
If you eat fish once a week or
more, you may need to change:
the kinds of fish you eat
how often you eat certain
fish
If you are pregnant or could
become pregnant, breastfeeding,
or have young children, follow
these guidelines when eating fish:
any type or form of (including raw,
cooked, dried, smoked, or jerky):
Kajiki (Pacific blue marlin)
Shark
Swordfish (shutome)
Akule
Awa (milkfish)
Cod (butterfish)
‘Ōpelu (mackerel)
Moi
Mullet
Pollock
Salmon
Fish small enough to fit in a
frying pan whole
Ika (squid or calamari) and
tako (octopus)
Scallops and shrimp
~ For Other Fish ~
Serving size matters. A
typical serving of fish is
3 ounces for a child and
6 ounces for an adult. If
your serving sizes are
smaller, you can eat fish
more often.
3 ounces of fish is about
the size and thickness of
a deck of playing cards.
Group A
Eat up to once a week
from this group
Aku (skipjack tuna)
Yellowfin tuna
Canned albacore (white) tuna
Canned light tuna*
*OK to eat up to 2-3 times per week
Channel catfish
Grouper
Halibut
Mahimahi (dolphin fish)
Nairagi (striped marlin)
Red devil
Tucunare (peacock bass)
Group B
Eat up to once every two weeks
from this group
Ahi (fresh bigeye/tombo)
Ono (wahoo)
Opah (moonfish)
Mercury builds up in the body. If
you eat fish from Group B, wait
two weeks before eating any more
fish from Group A or B.
1. What is mercury?
Mercury is a metal that can come from
natural and man-made sources. It is found
in rocks, soil, and water.
2. Why is mercury in fish harmful?
Mercury can be very harmful to the
brain and even small amounts can
damage a brain that is just starting to
form or grow. That’s why young
children as well as unborn and breast-
fed babies are at the most risk.
Too much mercury may affect a child’s
behavior and lead to learning problems
later in life.
No one knows what the “safe” level of
mercury is. However, the advice in this fact
sheet is designed with a safety factor to
protect against harm.
3. How do fish get high levels of
mercury?
Fish take in mercury from water as it
passes over their gills.
As reef animals and small fish absorb
this harmful substance it stays inside
their bodies.
As bigger fish eat small fish, the
mercury levels increase. Those at “the
top of the food chain” are the ones with
the high levels.
4. Can cooking fish get rid of the
mercury?
No, there is no method of cooking or
cleaning fish that will reduce the amount of
mercury. Pregnant women should enjoy
cooked fish and not eat raw fish as raw fish
may have bacteria that can harm your baby.
“Should I stop eating fish?”
No! You should eat 2 – 3 servings
a week as part of a healthy diet.
Don’t stop eating fish!
5. What if I have already been eating
more than advised?
Mercury leaves the body slowly. If you have
eaten more than you should, do not eat any
of the fish that should be limited for a few
months.
6. Is there more I can find out about
mercury in our fish?
For more information:
https://www.epa.gov/fish-tech/2017-epa-fda-
advice-about-eating-fish-and-shellfish
or call the
Hawai‘i Department of Health
(808) 586-4249
David Ige, Governor
Bruce S. Anderson Ph.D, Director of Health
This institution is an equal opportunity provider.
4/2019
