Are cans of tuna safe to eat? Your definitive guide

January 5, 2026 •

4 min read

According to the FDA, most canned light tuna is considered a "best choice" due to its lower mercury content, making cans of tuna safe to eat in moderation for most people. However, the safety of canned tuna depends on the type of tuna and your frequency of consumption, with careful handling also being key to preventing spoilage.

Quick Summary

This article explores the safety of consuming canned tuna, addressing common concerns like mercury content, potential additives, and proper handling practices. It differentiates between tuna species and provides expert recommendations for safe consumption.

Key Points

Moderate Mercury Risk: While all tuna contains some mercury, canned light (skipjack) tuna has the lowest levels and is considered safe for most people in moderation.
Albacore Caution: Canned white (albacore) tuna has higher mercury levels than light tuna and should be consumed less frequently, especially by pregnant women and children.
Follow FDA Guidance: The FDA provides specific weekly serving recommendations to help balance the nutritional benefits of tuna with mercury exposure.
Proper Storage Is Crucial: Always transfer opened canned tuna to an airtight, non-metal container for refrigeration and consume within a few days to prevent foodborne illness.
Inspect Cans for Damage: Never eat from cans that are bulging, dented, or leaking, as this can be a sign of dangerous bacterial contamination.
Check for Sodium: Many canned tunas contain added salt; look for "no salt added" options if you are managing sodium intake.
Consider the Source: Some brands test every fish for mercury, offering an option for those who want extra assurance.

Understanding the Safety of Canned Tuna

Canned tuna is a convenient, affordable, and nutritious pantry staple, but its safety is often questioned, primarily due to concerns about mercury contamination. The canning process itself is highly regulated to prevent bacterial growth, but factors like the species of tuna and consumption frequency play a crucial role in overall health impact. Understanding these details allows you to enjoy canned tuna while minimizing any potential risks.

Mercury Levels and Tuna Species

The mercury content in canned tuna varies significantly depending on the species of fish used. Larger, longer-living tuna species tend to accumulate more mercury in their flesh over time through a process called bioaccumulation. The two most common types found in cans are light/skipjack and albacore.

Best Choices (Lower Mercury):

Canned Light Tuna: Typically made from smaller, younger skipjack tuna, this variety has the lowest mercury levels. Federal health guidelines recommend this as a "best choice" for consumption, including for pregnant women and young children.
Safe Catch and Other Tested Brands: Some brands like Safe Catch test each individual fish for mercury, offering consumers an option with guaranteed lower levels, though typically at a higher price point.

Good Choices (Higher Mercury, Limit Intake):

Canned White (Albacore) Tuna: Made from larger albacore tuna, this variety contains nearly three times more mercury than light tuna. The FDA recommends limiting consumption, especially for sensitive populations.

Choices to Avoid (Highest Mercury):

Bigeye Tuna: This large species has some of the highest mercury levels and should be avoided entirely by pregnant or breastfeeding individuals and children. It is rarely used in typical canned products but may be found in sashimi or gourmet items.

The Health Benefits of Canned Tuna

Beyond its affordability and convenience, canned tuna offers several key nutritional benefits, especially when consumed in moderation.

Excellent Source of Protein: Canned tuna is a lean, complete protein, providing all nine essential amino acids needed for muscle repair and satiety.
Rich in Omega-3 Fatty Acids: It contains essential omega-3s, including EPA and DHA, which are beneficial for heart and brain health, reducing inflammation, and potentially improving mood.
Packed with Vitamins and Minerals: Tuna is a good source of vitamin D, vitamin B12, selenium, and iron, nutrients that support bone health, immune function, and energy metabolism.

Potential Risks and How to Mitigate Them

While the primary concern is mercury, there are other potential risks associated with canned tuna consumption.

Sodium

Many canned tuna products are packed with added salt, which can be a concern for individuals with high blood pressure or those on a low-sodium diet. Opting for "no salt added" varieties packed in water can significantly reduce sodium intake.

Bisphenol A (BPA)

BPA is a chemical used in the lining of some food cans. Some studies suggest potential health risks associated with BPA exposure, though research is ongoing. To minimize exposure, consumers can choose tuna from brands that specify BPA-free can linings or opt for pouch-packed products.

Foodborne Illnesses

While modern canning processes make botulism extremely rare in commercially canned goods, improper handling of opened tuna can lead to other foodborne illnesses.

Never eat tuna from cans that are dented, bulging, or leaking.
After opening, transfer unused tuna to a clean, airtight, non-metal container and refrigerate promptly.
Do not leave opened tuna at room temperature for more than two hours.

Proper Storage and Expiration Dates

Understanding the difference between "best by" dates and true spoilage is key to food safety with canned tuna. For unopened cans stored in a cool, dry place, the product can often be safe for years beyond the date printed on the label, though quality may decline. The "best by" date is for quality, not safety. However, if the can's integrity is compromised, discard it immediately. Once opened, canned tuna should be consumed within 3-5 days.

Comparison of Canned Tuna Types


Feature	Canned Light Tuna	Canned White (Albacore) Tuna
Tuna Species	Skipjack or Tongol	Albacore
Mercury Content	Lower	Higher
Flavor	Milder, more 'fishy'	Richer, more buttery
Texture	Softer, flakier	Firmer, steak-like
FDA Recommendation	Best Choice (2-3 servings/week)	Good Choice (1 serving/week for adults)
Target Consumer	General population, pregnant/breastfeeding women, children	General population with limited intake

Conclusion: The Bottom Line on Canned Tuna

In conclusion, cans of tuna are safe to eat and remain a highly nutritious food, provided they are consumed in moderation and with awareness of the type of tuna. The primary factor for minimizing mercury risk is choosing canned light (skipjack) tuna over albacore, especially for more vulnerable populations like children and pregnant women. By following federal guidelines on weekly consumption, properly inspecting cans for damage, and practicing safe storage, you can confidently enjoy the health benefits of this convenient, protein-rich fish. To make the best choice for your health and the environment, consider supporting brands that use sustainable fishing methods, like those certified by the Marine Stewardship Council.

Frequently Asked Questions

Yes, canned tuna is a nutritious food packed with protein, omega-3 fatty acids, and essential vitamins. The health benefits, including supporting heart and brain health, outweigh the mercury risk as long as you consume low-mercury types, like canned light tuna, in moderation according to guidelines.

Canned light tuna, which is most often made from smaller skipjack fish, has the lowest mercury levels. Albacore tuna, also known as white tuna, contains higher levels.

The FDA recommends that adults can safely eat 2 to 3 servings (8 to 12 ounces) of canned light tuna per week, or up to 1 serving (4 ounces) of canned albacore tuna. Sensitive groups like pregnant women and children should follow specific guidelines and stick to lower-mercury varieties.

Commercially canned tuna is already cooked and safe to eat straight from the can. No additional cooking is necessary. This is one of the main advantages of canned seafood.

Once opened, canned tuna should be transferred to an airtight, non-metal container and refrigerated. It should be eaten within 3 to 5 days.

The 'best by' date indicates the period during which the product is expected to maintain its best quality, not necessarily when it becomes unsafe to eat. Unopened, properly stored cans can remain safe well past this date, though quality may decline.

Yes, other risks include high sodium content in some varieties, BPA from can linings (though many brands are now BPA-free), and the potential for bacterial contamination if the can is damaged or improperly stored after opening.