How many cans of tuna can you eat per week safely?

December 12, 2025 •

4 min read

The FDA advises that most adults can safely eat 2-3 servings of lower-mercury fish like canned light tuna per week, while limiting higher-mercury varieties. Navigating how many cans of tuna can you eat per week safely depends largely on the type you choose and your personal health factors.

Quick Summary

Weekly canned tuna limits vary significantly based on the specific type due to different mercury levels, with light tuna generally allowing more frequent consumption than albacore.

Key Points

Tuna Type Matters: Safe weekly intake levels vary significantly between light tuna (lower mercury) and albacore tuna (higher mercury).
FDA Recommendations for Adults: The FDA suggests healthy adults can eat 2-3 servings of canned light tuna (8-12 oz) weekly or just one serving of canned albacore tuna (4 oz).
Higher Risk for Vulnerable Groups: Pregnant women, children, and breastfeeding individuals should adhere to more conservative limits and prioritize low-mercury options.
Listen to Your Body: While rare with moderate intake, watch for signs of mercury exposure such as neurological symptoms and loss of coordination.
Diversify Your Diet: To mitigate risk, vary your seafood choices rather than relying solely on tuna. Consider other low-mercury options like salmon and sardines.
Nutrient-Rich Source: Despite mercury concerns, tuna offers substantial nutritional benefits, including high-quality protein, omega-3 fatty acids, and vitamin D.

Understanding Mercury in Tuna

Canned tuna is a convenient and affordable source of lean protein, essential omega-3 fatty acids, and key vitamins and minerals like vitamin D, B12, and selenium. However, as a large predatory fish, tuna can accumulate mercury, a potent neurotoxin, from the environment. The amount of mercury depends heavily on the species and size of the fish, which is why official recommendations vary by tuna type.

The Mercury Difference: Light vs. Albacore

The primary distinction in canned tuna is between 'light' and 'albacore' varieties. Canned light tuna is typically made from smaller skipjack tuna, which are lower on the food chain and therefore contain less mercury. Conversely, canned white or albacore tuna comes from larger, longer-lived albacore tuna, leading to significantly higher mercury concentrations. This difference is the most important factor in determining safe weekly intake levels.

Official Guidelines for Safe Tuna Consumption

The U.S. Food and Drug Administration (FDA) and the U.S. Environmental Protection Agency (EPA) have established clear guidelines to help consumers enjoy the nutritional benefits of fish while minimizing mercury exposure. For the general population, these recommendations provide a safe framework for regular consumption.

Recommendations for Healthy Adults

Canned Light Tuna: The FDA classifies canned light tuna as a 'Best Choice' due to its low mercury content. Healthy adults can typically consume 2 to 3 servings per week, with a standard serving size being 4 ounces. This means up to two to three 5-ounce cans, depending on the exact can size and other fish consumption.
Canned Albacore Tuna: Albacore is listed as a 'Good Choice' because of its moderate mercury level. The recommendation for adults is one 4-ounce serving per week, which is about one 5-ounce can.

Vulnerable Populations: Pregnancy, Children, and Health Concerns

Certain groups are more sensitive to the effects of mercury and should exercise extra caution. Mercury can particularly harm the developing brain and nervous system.

Pregnant and Breastfeeding Individuals: The FDA recommends 8-12 ounces of low-mercury fish per week from the 'Best Choices' list, which includes canned light tuna. They should limit albacore tuna to no more than one serving (4 ounces) per week.
Children: Serving sizes are smaller and vary by age. The FDA recommends up to two servings per week of low-mercury fish, including canned light tuna, based on the child's age-appropriate portion size. For instance, children ages 4-7 should have 2-ounce servings. It is generally advised for children to avoid albacore tuna due to its higher mercury content.

Recognizing Symptoms of Mercury Poisoning

While highly unlikely with moderate consumption following guidelines, it's important to recognize the symptoms of excessive mercury exposure. The EPA lists potential symptoms, which primarily affect the nervous system and motor functions.

Possible symptoms of methylmercury poisoning may include:

Loss of peripheral vision
Tingling or 'pins and needles' feelings in the hands, feet, and mouth
Impairment of speech, hearing, and walking
Muscle weakness
Lack of coordination

Comparison of Tuna Types and Recommendations

This table summarizes the key differences and weekly recommendations for healthy adults based on FDA guidance.


Feature	Canned Light Tuna (Skipjack)	Canned Albacore Tuna	Wild Planet Skipjack Tuna
Mercury Level	Low	Moderate/High	Can be higher than average light tuna
Recommended Weekly Servings for Healthy Adults	2-3 servings (8-12 ounces)	1 serving (4 ounces)	1 serving (4 ounces) for some lots based on tests
Appearance	Pinkish color, softer texture	White flesh, firmer texture	Skipjack, similar to standard canned light
Flavor	Milder flavor	Richer, more pronounced flavor	Mild, classic tuna flavor
Best for	Salads, casseroles, sandwiches	Recipes where a meatier texture is desired	General consumption, with awareness of potential mercury spikes

Conclusion: How to Enjoy Tuna Safely

The answer to how many cans of tuna can you eat per week safely isn't a single number but depends on the type of tuna and your health status. By choosing canned light tuna for more frequent consumption and limiting albacore, you can confidently enjoy the health benefits of this popular seafood. It is always best to diversify your protein sources and consult the latest advisories from trusted sources like the FDA and EPA for the most current guidance. You can find detailed information on the FDA's website at fda.gov.

Making the Best Choice for Your Diet

For most people, including canned light tuna in your diet 2-3 times per week is a perfectly healthy and balanced approach. For those who prefer albacore, one can per week is a safe limit. Being aware of the type of tuna you're eating and being mindful of overall seafood variety are the most effective strategies for managing mercury intake. Remember, a balanced diet incorporates a wide range of nutritious foods, and canned tuna can be a valuable part of that mix when consumed with awareness.

Frequently Asked Questions

Mercury is a naturally occurring element that is also released into the environment by human industrial activity. It builds up in the ocean, and fish absorb it. Larger predatory fish like tuna accumulate more mercury because they eat many smaller fish, a process known as bioaccumulation.

Canned light tuna is significantly safer for more frequent consumption because it's made from smaller, younger skipjack tuna with lower mercury levels. Albacore tuna is larger and has a higher mercury content.

Pregnant women are advised to eat 8-12 ounces of low-mercury seafood, such as canned light tuna, per week. They should limit albacore tuna to no more than 4 ounces per week.

Yes, children can eat canned light tuna in moderation, with serving sizes adjusted for age. The FDA recommends that children should generally avoid albacore tuna because of its higher mercury levels.

Yes, tuna is a powerhouse of nutrition. It is rich in high-quality protein, heart-healthy omega-3 fatty acids, and essential vitamins and minerals like vitamin D and B12.

To reduce mercury intake, choose canned light (skipjack) tuna over albacore, follow FDA consumption limits, and vary your protein and fish sources. Include other low-mercury fish like salmon, sardines, and tilapia.

No, the packing liquid (oil or water) does not significantly impact the mercury content of the tuna itself. However, the liquid can affect the fat and calorie content.

Symptoms of mercury poisoning include neurological issues like loss of peripheral vision, tingling sensations, lack of coordination, impaired speech, and muscle weakness.