Can I eat tuna fish with hypothyroidism? The balancing act

October 8, 2025 •

4 min read

According to the American Thyroid Association, about 12% of the U.S. population will develop a thyroid condition during their lifetime, making dietary considerations crucial. This brings up the question, "Can I eat tuna fish with hypothyroidism?", and the answer is nuanced, depending on the type of tuna and frequency of consumption.

Quick Summary

Tuna consumption with hypothyroidism requires balancing the benefits of omega-3s and selenium against potential mercury exposure. The safety of adding tuna to your diet depends largely on the type of fish and portion sizes. Choosing low-mercury options and moderation is crucial for managing symptoms and medication absorption.

Key Points

Choose Low-Mercury Tuna: Select light or skipjack canned tuna over albacore to minimize mercury exposure.
Moderate Your Intake: Limit consumption to two to three servings of light tuna per week for most adults.
Benefit from Selenium: Tuna is a rich source of selenium, which is crucial for converting thyroid hormones.
Reduce Inflammation with Omega-3s: The omega-3 fatty acids in tuna can help manage inflammation, particularly for those with Hashimoto's.
Time Your Meals: Eat tuna and other high-fiber or calcium-rich foods at least four hours away from your thyroid medication for best absorption.
Prioritize Diverse Nutrients: Supplement tuna with other selenium and omega-3 sources like Brazil nuts and salmon to diversify your diet.

Is Tuna Safe for a Hypothyroidism Diet?

For individuals managing hypothyroidism, diet plays a supporting role alongside medication. Tuna, particularly fatty fish varieties like yellowfin and albacore, is packed with nutrients that can benefit thyroid function. However, the presence of mercury in tuna can also present risks, making moderation and informed choices key. Low-mercury options such as light or skipjack tuna, when consumed in moderation, can be a healthy addition to a thyroid-friendly diet.

The Nutritional Benefits of Tuna for Thyroid Health

Beyond being a great source of protein, tuna contains several key micronutrients that are essential for optimal thyroid function and overall health.

Selenium: This powerful antioxidant is concentrated in the thyroid gland and is vital for converting the inactive thyroid hormone T4 into its active form, T3. A 3-ounce serving of yellowfin tuna can provide over 100% of the daily value for selenium.
Omega-3 Fatty Acids: The omega-3s (EPA and DHA) found in tuna have potent anti-inflammatory properties. This is particularly beneficial for those with Hashimoto's thyroiditis, an autoimmune disease that is the leading cause of hypothyroidism, as it can help manage the associated inflammation.
Iodine: While tuna is not as rich in iodine as seaweed or cod, it still provides a decent amount. For example, canned tuna can contain around 10-15 mcg of iodine per 100g serving.

The Potential Risks: Mercury and Your Thyroid

One of the main concerns with consuming tuna, especially for individuals with thyroid issues, is its mercury content. Mercury, a heavy metal, can negatively impact thyroid health and has been linked to autoimmune thyroid conditions.

How Mercury Affects the Thyroid

Mercury can be stored in the thyroid gland and has been shown to interfere with the conversion of T4 to T3. High levels of thyroglobulin antibodies, often associated with autoimmune thyroiditis, have been found in people with higher levels of mercury in their bodies. While the selenium in tuna can help bind to and reduce the toxicity of mercury, it doesn't eliminate the risk entirely.

Guidelines for Safe Tuna Consumption

To reap the benefits of tuna while minimizing mercury exposure, follow these guidelines:

Choose Wisely: Opt for smaller, lower-mercury varieties like skipjack or light canned tuna. Avoid larger, predatory species like albacore (white) tuna and especially Atlantic bluefin tuna, which contain significantly more mercury.
Limit Frequency: Consume tuna in moderation. Guidelines from organizations like Consumer Reports suggest adults who are not pregnant or breastfeeding can have two to three 4-ounce servings of light tuna per week. Consult your healthcare provider for personalized advice.
Diversify Your Diet: Don't rely solely on tuna for your selenium and omega-3 intake. Incorporate other sources like Brazil nuts for selenium and salmon or sardines for omega-3s.

Tuna Comparison: Albacore vs. Skipjack

Here is a comparison table to help you make informed decisions when buying tuna.


Feature	Albacore (White) Tuna	Skipjack (Light) Tuna
Mercury Content	High	Low
Recommended Intake	Limit to 1 serving per week for most adults.	Can be consumed more frequently (2-3 servings/week).
Omega-3s	Good source	Good source
Selenium	High	High
Taste/Texture	Mild flavor, firm texture	Stronger flavor, softer texture
Sustainability	Variable, some concerns	Generally considered more sustainable

How to Integrate Tuna into a Thyroid-Friendly Diet

Including tuna in your diet while managing hypothyroidism is simple if you follow a few rules:

Mind the Timing: Like with other high-fiber or calcium-rich foods, it's best to eat tuna at a different time than you take your thyroid medication. Wait at least 4 hours to ensure optimal absorption.
Prepare Healthily: Use tuna in healthy recipes like salads, sandwiches, or casseroles. Focus on fresh ingredients and avoid adding excessive fats, as a high-fat diet can make the thyroid work harder.
Prioritize a Balanced Diet: Tuna is a great component, but a healthy thyroid diet is centered on a variety of nutrient-dense whole foods like vegetables, fruits, and lean proteins.

For more information on dietary management for thyroid disorders, consider visiting the British Thyroid Foundation website.

Conclusion: The Final Verdict on Tuna and Hypothyroidism

Yes, you can eat tuna fish with hypothyroidism, but with care and moderation. The key is to be mindful of mercury levels by choosing lower-mercury species like skipjack and limiting your overall intake. By focusing on a well-balanced diet rich in various nutrient-dense foods and consulting with your healthcare provider, you can safely include tuna and its beneficial omega-3s and selenium in your meal plan while protecting your thyroid health. Always prioritize communication with your doctor, especially if you have an autoimmune condition like Hashimoto's, to ensure your dietary choices support your treatment plan.

Frequently Asked Questions

Yes, canned tuna, especially light or skipjack varieties, can be a safe part of a hypothyroidism diet when consumed in moderation due to its lower mercury content compared to albacore.

For most non-pregnant adults with hypothyroidism, it's generally recommended to limit light canned tuna to two to three servings per week to minimize mercury exposure while still benefiting from its nutrients.

Light or skipjack tuna is typically recommended for individuals with hypothyroidism because it is a smaller fish with lower mercury levels than albacore (white) tuna.

Tuna itself does not significantly interfere with thyroid medication absorption, but it is important to take your medication on an empty stomach and wait several hours before eating, as some nutrients and fiber can interfere.

Yes, a single serving of tuna is an excellent source of selenium, a mineral vital for thyroid hormone production. However, it's important to consume it in moderation due to mercury concerns.

Yes, mercury exposure can negatively impact thyroid function and has been linked to autoimmune conditions like Hashimoto's. This risk is higher with larger, higher-mercury tuna varieties like albacore.

People with Hashimoto's do not need to avoid tuna completely. In fact, the omega-3s may help with inflammation. The key is to choose low-mercury options and consume them in moderation.

The main beneficial nutrients in tuna for the thyroid are selenium, which helps hormone conversion, and omega-3 fatty acids, which reduce inflammation.