This site has a great calculator for you to see levels in different types of fish, per ounce. How to reduce your mercury exposure from seafood
Will eating grilled swordfish or tuna sushi expose you to too much mercury? Find out by using the Got Mercury? calculator, provided by Turtle Island Restoration Network. Just enter your body weight, along with the type and amount of fish or shellfish you’re considering eating for the week, and you’ll see how much you will be over or under the maximum acceptable dietary limit for mercury set by the Environmental Protection Agency.
What you find out may surprise you. Just one 6-ounce serving of swordfish would expose a 195-pound adult to more than two and a half times the safety limit for mercury. A 150-pound adult would get about three and half times the limit.
The FDA’s “avoid” list for the most vulnerable groups such as young children currently includes swordfish, shark, King mackerel and Gulf tilefish, but some fish that aren’t even on that list can pose significant overexposure risks. For instance, a child weighing 46 pounds (about the average weight for 5-year-olds in the U.S.) would get double the EPA limit for mercury in a 3-ounce serving of Chilean sea bass and more than triple that limit for a 5-ounce serving, both of which are within the weekly fish consumption amounts the FDA suggests for children under age 6.
To see how much mercury exposure you’d get from eating a mix of different types of seafood during the week, select the advanced mode option on the calculator. For example, a 150-pound woman who eats 4 ounces of bigeye tuna (also known as ahi, it’s often used in tuna sushi), 4 ounces of Chilean sea bass, and 4 ounces of halibut during the week would get a dose of mercury that is nearly triple the EPA limit. Simply by switching to sushi made with 4 ounces of salmon rather than tuna, and opting for 4-ounce servings of haddock and flounder instead of the sea bass and halibut, she would be at 29 percent of the maximum acceptable intake for mercury.
Consumer Reports has prepared a list of 20 low-mercury fish that consumers can eat frequently and still remain with safe mercury levels. You’ll find safer seafood choices in our special report “Can Eating the Wrong Fish Put You at Higher Risk for Mercury Exposure?“
via How to Reduce Your Mercury Exposure From Seafood – Consumer Reports.