How many cans of tuna is it safe to eat a day? Your Guide to Canned Tuna Consumption

January 4, 2026 •

4 min read

The FDA recommends that adults consume at least 8 ounces, or 2 servings, of fish per week, including canned tuna, to reap health benefits like omega-3 fatty acids. However, navigating how many cans of tuna is it safe to eat a day requires understanding the different types of tuna and their mercury content.

Quick Summary

Safe canned tuna consumption depends on the tuna type and individual health factors. Most adults can safely eat light tuna more frequently than albacore, but daily intake is not generally recommended due to mercury buildup risks. Health officials provide weekly guidance.

Key Points

Tuna Type Matters: Safe consumption levels depend on the tuna species. Canned light tuna (skipjack) has less mercury than canned white (albacore).
Follow Weekly, Not Daily, Limits: Official guidelines are based on weekly intake, not daily. Daily consumption is generally not recommended.
Adult Recommendations: Healthy adults can typically consume 2-3 servings (8-12 ounces) of canned light tuna per week, but should limit albacore to one serving (4 ounces) per week.
Extra Caution for Sensitive Groups: Pregnant or breastfeeding women and young children have stricter limits and should prioritize lower-mercury 'Best Choices' like canned light tuna.
Variety is Key: Mitigate mercury risk by varying your protein and seafood sources, including lower-mercury fish like salmon and sardines.
Know the Risks: While rare with moderate intake, long-term overexposure to mercury can cause neurological and developmental problems.

Understanding the Mercury Risk in Canned Tuna

Canned tuna is a popular and affordable source of protein and omega-3 fatty acids, but its mercury content is a significant health consideration. All fish contain trace amounts of mercury, which is a naturally occurring element, but human activities have increased its presence in the environment. Larger, older fish, like some species of tuna, tend to accumulate more methylmercury, a highly toxic form, over their lifespan through a process called bioaccumulation.

For most healthy individuals, moderate consumption of tuna poses no health risk. The body can process and excrete small amounts of mercury. However, consuming large quantities regularly over a long period can lead to mercury buildup in the body, potentially causing neurological issues, kidney problems, and other health complications. Sensitive populations, such as pregnant women, breastfeeding women, and young children, are particularly vulnerable and need to follow stricter guidelines due to the risk of developmental issues.

Official Consumption Guidelines from Health Authorities

To help consumers make safe choices, health organizations like the U.S. Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) provide specific recommendations for fish consumption, including canned tuna. The key takeaway is that not all canned tuna is created equal when it comes to mercury levels.

Here are the standard recommendations for healthy adults and children:

For canned light tuna (typically skipjack): The FDA considers this a "best choice" due to its lower mercury content. Most adults can safely consume 2 to 3 servings (8 to 12 ounces) per week. Since a standard can is around 4 to 5 ounces, this typically equates to one can every few days or two to three cans a week. However, daily consumption is not recommended over the long term.
For canned white (albacore) tuna: This type is from a larger tuna species and generally contains higher levels of mercury. The FDA places it in the "good choices" category and advises limiting consumption for adults to only one serving (about 4 ounces) per week.

For at-risk groups, the advice is more conservative. Pregnant and breastfeeding women and young children should opt for fish in the "best choices" category, such as canned light tuna, limiting intake to two to three servings per week. The portion sizes for children are also smaller and depend on age.

Canned Tuna Comparison: Light vs. Albacore

To make an informed decision at the grocery store, it's crucial to understand the differences between the main types of canned tuna.


Feature	Canned Light Tuna	Canned White (Albacore) Tuna
Tuna Species	Primarily smaller skipjack or yellowfin tuna.	Larger albacore tuna.
Mercury Content	Lower levels, considered a "best choice" by the FDA.	Higher levels, categorized as a "good choice".
Flavor Profile	Milder flavor and softer texture.	Fuller flavor and firmer, whiter flesh.
Weekly Servings (Adult)	2-3 servings (8-12 oz) per week.	1 serving (4 oz) per week.
Price	Generally more affordable.	Often higher priced.

Practical Tips for Safer Tuna Consumption

Moderation and variety are the cornerstones of a healthy diet, especially when it comes to fish consumption. Here are some actionable tips:

Vary your seafood intake: Don't rely solely on canned tuna for your fish intake. Incorporate a variety of low-mercury options into your diet, such as salmon, sardines, and tilapia.
Check the label: Be aware of the type of tuna listed on the can. Look for "chunk light" or "skipjack" if you want to consume tuna more frequently.
Consider low-sodium options: Canned tuna can be high in sodium, so opting for low-sodium or no-salt-added varieties can help manage sodium intake, especially for those with blood pressure concerns.
Choose smaller species: As a general rule, smaller fish species contain less mercury. Look for brands that source smaller, younger fish.
Explore other healthy proteins: Balance your diet with other lean protein sources, such as beans, lentils, poultry, and eggs.

What are the symptoms of mercury poisoning?

While highly unlikely with moderate canned tuna consumption, long-term overexposure to methylmercury can lead to severe health issues. Symptoms can include:

Memory loss and irritability
Numbness or tingling in the hands and feet
Muscle weakness
Changes in taste, vision, or hearing
Impaired coordination and speech

If you have concerns about your mercury intake or experience any of these symptoms, consult a healthcare professional. You can also review the FDA's advice on eating fish for health-conscious guidance.

Conclusion

To answer how many cans of tuna is it safe to eat a day, the simple answer is that it is not recommended to eat canned tuna daily due to the risk of mercury accumulation over time. Instead, weekly consumption within recommended limits is the safe and healthy approach. By understanding the key differences between canned light and albacore tuna and following FDA guidelines, you can safely enjoy the nutritional benefits of this convenient protein source. Choosing canned light tuna and diversifying your seafood choices are the most effective strategies for minimizing mercury exposure while maintaining a balanced diet. Always consider your individual health profile and consult official guidelines for the most accurate recommendations for your needs.

Frequently Asked Questions

Yes, it is possible, though rare with moderate consumption. Mercury accumulates in the body over time, so consistently eating large amounts of high-mercury tuna could lead to mercury poisoning.

Canned light tuna, usually made from smaller skipjack, has significantly lower mercury levels than canned white or albacore tuna. The FDA designates light tuna as a "best choice" and albacore as a "good choice," with more restrictive consumption guidelines.

For most healthy adults, it is safe to eat 2 to 3 servings (8 to 12 ounces) of canned light tuna per week. Depending on the can size, this generally works out to two or three cans.

Yes, but with precautions. Pregnant women should opt for canned light tuna from the FDA's 'best choices' list and limit their intake to 2 to 3 servings per week. They should limit albacore tuna even more.

Yes, many fish are lower in mercury. Excellent alternatives include canned salmon, sardines, and tilapia. Varying your seafood choices is a good strategy to reduce mercury exposure.

No, draining canned tuna does not remove mercury. Mercury is contained within the fish tissue itself, not the water or oil it is packed in.

From a mercury perspective, it doesn't matter whether the tuna is packed in water or oil, as the mercury is in the fish itself. The choice depends on nutritional preference regarding fat content.