Do I really need to worry about mercury in tuna?

November 20, 2025 •

2 min read

According to the World Health Organization, mercury is a major public health concern. The question of whether you need to worry about mercury in tuna depends on the type of tuna and your eating habits.

Quick Summary

This article explores the mercury levels in tuna. It offers advice on safe consumption. Understand the balance of mercury exposure and the nutritional benefits from eating seafood.

Key Points

Different tuna species have different mercury levels, skipjack has less than albacore and bigeye.
The health benefits of eating fish often outweigh mercury risks for most people.
Eat tuna in moderation, particularly high-mercury species.
Pregnant women and young children should be cautious and follow specific guidelines.
Selenium in tuna can help reduce mercury's toxicity.
Eat a variety of seafood to reduce your overall exposure to contaminants.

Mercury in Tuna: Understanding the Risks and Benefits

Tuna is a popular food, but it can contain mercury. Mercury is a naturally occurring element. It enters the ocean through natural processes and human activities. Bacteria in the water change mercury into methylmercury, a toxic form. This enters the food chain.

How Mercury Accumulates in Tuna

Small organisms absorb mercury.
Larger fish eat the smaller ones.
Mercury builds up in the larger fish.
Tuna, being a predator, accumulates high levels of mercury.

Tuna Species and Mercury Levels

Different types of tuna have varying mercury levels.

Canned Light Tuna: Generally made from skipjack tuna, it has lower mercury levels. It is a safer choice.
Canned White (Albacore) Tuna: Albacore tuna has higher mercury levels.
Fresh/Frozen Tuna (Yellowfin, Bigeye): These often have the highest mercury content, particularly bigeye.

The Role of Selenium

Tuna contains selenium, which may reduce mercury's harmful effects. Selenium binds to mercury, making it less toxic. This is one reason the benefits of tuna often outweigh the risks. However, moderation is still important.

Safe Consumption Guidelines

Guidelines from the FDA and EPA help consumers manage mercury intake.

Choose low-mercury options: Canned light tuna, salmon, and cod are good choices.
Eat in moderation: Limit higher-mercury species like albacore and bigeye.
Follow specific advice: Pregnant women and children should follow specific guidelines.

Comparison of Tuna Species


Tuna Species	Mercury Level (Approximate)	Recommended Adult Intake	Recommendation for Pregnant Women & Children
Canned Light (Skipjack)	0.126 ppm	2-3 servings per week	Safe in moderation, following guidelines
Canned White (Albacore)	0.350 ppm	1 serving per week	Limit to 1 serving per week or avoid
Yellowfin	0.354 ppm	1 serving per week	Limit to 1 serving per week for pregnant women
Bigeye	0.689 ppm	Very occasional	Avoid completely

Making Informed Choices

Choose lower-mercury tuna.
Balance the risks with the benefits.
Limit high-mercury options.
Eat a variety of seafood.

Conclusion

For most healthy adults, consuming low-mercury tuna as part of a varied diet poses minimal risk. However, specific groups, such as those who are pregnant, breastfeeding, or feeding young children, must follow stricter guidelines. Being aware of the mercury levels in different tuna species is the key to making safe, healthy choices. Always consult your local public health authority guidelines for the latest advice on seafood consumption.

For more details, see the EPA guidelines about eating fish that may contain mercury.

Frequently Asked Questions

Canned light tuna, usually made from skipjack tuna, has the lowest mercury levels.

Health organizations recommend 2-3 servings of fish per week for adults. If eating only canned tuna, choose canned light and limit canned white tuna.

Pregnant women should limit intake to lower-mercury types, such as canned light tuna (2-3 servings per week). Experts often recommend choosing other low-mercury fish.

No, cooking does not remove mercury. Mercury is in the muscle tissue.

Mercury enters the ocean from natural sources and pollution. Bacteria convert it to methylmercury, which accumulates in tuna.

Mercury can cause nervous system problems, especially for fetuses and young children.

Yes, but in limited amounts, primarily low-mercury varieties like canned light tuna, following guidelines from health authorities.