How many tuna can you take in a day?

December 29, 2025 •

4 min read

According to the U.S. Food and Drug Administration (FDA), most adults can safely consume up to two or three servings (8 to 12 ounces) of light canned tuna per week, but eating tuna daily is not recommended. This guidance helps prevent mercury buildup, the primary health concern associated with frequent consumption of this popular protein source.

Quick Summary

The safe amount of tuna depends on its type, with canned light tuna having lower mercury levels than albacore or fresh tuna. Regulatory bodies set weekly intake limits rather than daily ones to manage mercury accumulation. Individual factors like body weight, age, and pregnancy also affect safe consumption levels. Limiting tuna intake and diversifying seafood choices are key to a balanced diet. Individuals can use weight-based calculators for more personalized recommendations.

Key Points

Moderate, Not Daily Consumption: Due to mercury content, eating tuna every day is not recommended; weekly intake limits are the standard guideline for safety.
Know Your Tuna Type: Canned light tuna (skipjack) is lower in mercury and safer for more frequent consumption than albacore or fresh tuna.
Follow FDA Guidelines: Most adults should limit light canned tuna to 2-3 servings (8-12 oz) per week and albacore tuna to 1 serving (4 oz) per week.
Be Cautious If Vulnerable: Pregnant women, breastfeeding individuals, and children have more restrictive tuna consumption limits due to higher risks from mercury exposure.
Diversify Your Diet: Balance tuna consumption with other low-mercury seafood like salmon, shrimp, and sardines to maximize nutritional benefits while minimizing risk.
Read Labels Carefully: Check product labels to identify the type of tuna and consider lower-sodium options if needed.
Consult a Professional: For personalized advice, especially concerning health conditions or pregnancy, speak with a doctor or registered dietitian.

Understanding the Mercury Factor in Tuna

The most important factor in determining how many tuna you can safely consume is its mercury content. Mercury is a naturally occurring element, but industrial processes have increased its levels in the environment. In aquatic ecosystems, microorganisms convert mercury into methylmercury, which is then absorbed by small fish. As larger fish, like tuna, consume these smaller fish, the mercury becomes concentrated in their tissues through a process called bioaccumulation. The larger and older the fish, the more mercury it has typically accumulated.

Mercury Levels and Tuna Types

Different species of tuna have varying levels of mercury, which is why official recommendations differ. The FDA and EPA categorize fish to provide clear guidance for consumers.

Light Canned Tuna (Skipjack): This type is sourced from smaller skipjack tuna, which contain the lowest mercury levels. It falls into the "Best Choices" category and is the safest option for more frequent consumption.
Albacore (White) Canned Tuna and Yellowfin Tuna: These species are larger and higher up the food chain, resulting in significantly higher mercury levels compared to skipjack. They are classified as "Good Choices" and should be eaten less frequently.
Bigeye Tuna (Ahi): Often used in sushi, this variety of tuna is among the largest and contains the highest mercury concentration. It is classified as a "Choice to Avoid" for vulnerable populations and should be limited by all individuals.

General Weekly Consumption Guidelines

Because mercury accumulates over time, health authorities provide weekly, not daily, consumption limits. Eating tuna every day is discouraged due to the risk of mercury buildup. For most adults, the FDA and EPA recommend a total of 8 to 12 ounces of seafood per week, with specific limits for different types of tuna.

FDA/EPA Weekly Tuna Guidelines for Most Adults:

Light Canned Tuna: 2–3 servings (8 to 12 ounces) per week.
Albacore (White) Canned Tuna or Yellowfin Tuna: 1 serving (4 ounces) per week.
Bigeye Tuna: This type should be avoided due to very high mercury levels.

Special Considerations for Vulnerable Groups

For certain groups, the risks associated with mercury are higher, and consumption limits are more stringent. Mercury exposure can harm developing brains and nervous systems, making moderation particularly critical for children and pregnant individuals.

Pregnant and Breastfeeding Individuals: This group should consume 2–3 servings per week from the "Best Choices" list (which includes canned light tuna) or just 1 serving per week from the "Good Choices" list (canned albacore). They should avoid fish in the "Choices to Avoid" category entirely.
Young Children: Children should be served smaller portions than adults. The serving size varies by age, but all should stick to seafood from the "Best Choices" list to minimize mercury exposure.

The Importance of Variety

While tuna is an excellent source of lean protein and omega-3 fatty acids, relying on it as a sole source of protein is unwise due to its mercury content. Diversifying your protein sources is the healthiest approach. Other excellent, low-mercury seafood options include:

Salmon
Shrimp
Sardines
Cod
Catfish

Adding these and other options to your diet can provide the nutritional benefits of seafood without the risk of excessive mercury exposure.

Comparison of Canned Tuna Types


Feature	Canned Light Tuna (Skipjack)	Canned Albacore Tuna (White)	Fresh/Frozen Yellowfin Tuna
Mercury Level	Low	High (approx. 3x light tuna)	High
Best Choice?	Yes	No, "Good Choice"	No, "Good Choice"
Recommended Weekly Serving (Adults)	2–3 servings (8–12 oz)	1 serving (4 oz)	1 serving (4 oz)
Common Use	Sandwiches, salads, casseroles	Salads, sandwiches	Steaks, sushi, searing
Flavor	Mild, less firm	Mild, firmer texture	Rich, distinctive flavor

Navigating the Label and Your Diet

To ensure you are making the best choice, always read the product label. Beyond mercury, consider sodium levels, especially if you have heart or kidney concerns. Many brands offer "no salt added" varieties. For those who want more precise control, some companies like Safe Catch test each fish for mercury, offering an additional layer of assurance.

Remember that the weekly guidelines are for total fish consumption, not just tuna. If you eat other fish, especially those higher in mercury like swordfish or marlin, your tuna intake should be adjusted accordingly. A balanced diet with a variety of protein sources is the best way to reap the benefits of seafood without the risks.

Conclusion

In summary, there is no one-size-fits-all answer to how many tuna you can have in a day. The key is understanding that tuna consumption should be managed weekly, not daily, due to the bioaccumulation of mercury. By differentiating between species and adhering to FDA and EPA guidelines, particularly for light canned tuna, you can safely enjoy this nutritious food. Vulnerable populations must be extra cautious, and everyone can benefit from diversifying their seafood choices to balance mercury intake. For specific advice tailored to your health profile, consulting a physician or registered dietitian is always recommended..

Frequently Asked Questions

No, it is not recommended to eat a can of tuna every day due to the risk of mercury buildup. Most health organizations advise against daily consumption and instead provide weekly limits based on the tuna's type.

Light tuna, typically from smaller skipjack species, contains less mercury and is considered a "Best Choice." Albacore, from larger fish, has higher mercury levels and is a "Good Choice" with a stricter weekly limit.

For most adults, the FDA recommends consuming two to three servings, totaling 8 to 12 ounces, of light canned tuna per week.

Yes, but with stricter limitations. They should stick to low-mercury options like canned light tuna, and pregnant women should limit consumption to 2-3 weekly servings, while children should have age-appropriate smaller portions.

Excessive tuna consumption can lead to a buildup of mercury, causing potential nervous system problems with symptoms including tremors, vision loss, or impaired coordination.

Bioaccumulation is the process by which mercury becomes more concentrated at each successive level of the food chain. As predatory fish like tuna eat smaller fish, they accumulate higher levels of mercury in their bodies.

Not necessarily. The mercury level depends more on the fish species and size. Canned light tuna often has less mercury than fresh yellowfin or albacore tuna because it comes from smaller fish.

Choose canned light or skipjack tuna over albacore or bigeye varieties, stick to weekly limits, and incorporate other low-mercury seafood like salmon and shrimp into your diet.