Swordfish is a popular fish found on many restaurant menus. But some people wonder if you can eat swordfish due to concerns about mercury levels.
Is Swordfish Safe To Eat?
Yes, swordfish is generally safe to eat in moderation. The FDA and EPA recommend limiting intake to no more than 6 ounces per week for most adults.
Does Swordfish Have A Lot of Mercury?
Swordfish contains an average of 0.995 parts per million (ppm) of mercury. While higher than many fish, this level is not considered dangerous if consumed occasionally. Studies show mercury builds up over time, so eating a variety of seafood is recommended.
Health Benefits of Swordfish
When enjoyed in moderation, swordfish provides several nutrients:
- High in protein to support muscle growth and repair
- Rich in selenium, a mineral with antioxidant properties
- Contains omega-3 fatty acids for heart and brain health
- Provides B vitamins like niacin and B12
The firm texture and mild, sweet flavor make swordfish an approachable fish for picky eaters too. It lacks a strong “fishy” taste.
Who Should Avoid Swordfish?
The FDA advises pregnant women, nursing mothers, and young children avoid swordfish completely due to mercury concerns.
Exposure to high mercury levels may pose neurological risks during fetal and childhood development. Adults are less vulnerable, but moderation is still recommended.
Tips for Safely Eating Swordfish
Here are some ways to enjoy swordfish while limiting mercury exposure:
- Eat no more than 6 ounces per week
- Choose smaller, younger fish which tend to be lower in mercury
- Opt for grilled, baked, or broiled preparations instead of fried
- Pair with vegetables high in antioxidants like tomatoes and bell peppers
- Avoid additional high mercury seafood like king mackerel that same week
Conclusion
Swordfish can be part of a healthy diet when consumed in moderation. Pregnant women and young children should avoid it, but most adults can safely eat up to 6 ounces per week. Choosing fish low in mercury is important for minimizing exposure over time.
