How Many Tuna Packets Can You Eat in a Week? The Official FDA Guidelines

January 9, 2026 •

4 min read

According to the U.S. Food and Drug Administration (FDA), most healthy adults can safely consume up to 12 ounces of canned light tuna per week, while intake of albacore is more limited due to higher mercury content. Understanding precisely how many tuna packets can you eat in a week requires knowing the type of tuna inside, as mercury levels vary significantly between species.

Quick Summary

Weekly tuna packet consumption varies depending on the type of tuna due to different mercury levels. This article explains FDA recommendations for safe intake of canned light versus albacore tuna, detailing appropriate serving sizes for various populations to minimize health risks.

Key Points

Safe Intake Varies: The amount of tuna packets you can safely eat in a week depends on whether it is canned light or albacore tuna due to varying mercury levels.
Light vs. Albacore: Most healthy adults can consume 2-3 servings of canned light tuna per week, but only one serving of higher-mercury albacore tuna.
Special Populations: Pregnant women, breastfeeding mothers, and young children should adhere to specific, more cautious FDA guidelines regarding tuna consumption.
Consider Mercury Risk: Exposure to high levels of mercury, a neurotoxin found in fish, is the primary health concern associated with excessive tuna intake.
Vary Your Seafood: To minimize mercury risk and ensure a broad range of nutrients, it is best to eat a variety of fish and shellfish from the FDA's 'Best Choices' list.
Check the Label: Always check the type of tuna listed on the packet, as 'white' tuna indicates albacore and carries higher mercury levels.

Navigating Tuna Consumption: The Key Factor of Mercury

Tuna is a popular and convenient source of lean protein and heart-healthy omega-3 fatty acids, but its potential for mercury contamination is a common concern. Mercury is a heavy metal that can harm the nervous system, and larger, older fish tend to accumulate higher levels. In the case of packaged tuna, the species makes all the difference in determining how much can be safely eaten.

Mercury Levels in Different Tuna Varieties

Not all tuna is created equal. The FDA categorizes fish into three groups based on mercury content: 'Best Choices,' 'Good Choices,' and 'Choices to Avoid'. Canned light tuna and albacore fall into different categories, which directly influences weekly intake limits. For example, canned light tuna, typically made from smaller skipjack tuna, has significantly lower mercury than albacore, or 'white' tuna. A Consumer Reports investigation showed that albacore tuna could contain ten times more mercury than light tuna from the same brand.

Who Should Be Cautious About Tuna Intake?

While moderate tuna consumption is safe for most healthy adults, certain groups need to be more vigilant about mercury exposure. These include pregnant or breastfeeding individuals, and young children. The developing brain and nervous system are particularly sensitive to mercury, so adhering to stricter guidelines is crucial for these populations. The FDA and EPA provide specific advice to help these groups make safer choices.

FDA Recommendations for Weekly Tuna Intake

Here are the general guidelines based on the type of tuna and your life stage:

For Healthy Adults

Canned Light Tuna (Best Choice): The FDA recommends two to three servings per week. A standard serving size is about 4 ounces. This means a healthy adult can have up to 12 ounces of canned light tuna weekly, which translates to two or three 5-ounce packets, depending on their individual size.
Canned Albacore Tuna (Good Choice): Due to its higher mercury content, the recommendation for canned albacore is one serving per week. This is about one 4-ounce serving, or a single 5-ounce packet, weekly. The FDA advises against consuming any other fish during that week if you have albacore.

For Pregnant or Breastfeeding Individuals

Canned Light Tuna (Best Choice): The FDA advises limiting intake to two to three servings per week. This provides important omega-3 fatty acids with minimized mercury risk.
Canned Albacore Tuna (Good Choice): Intake should be restricted to a maximum of one serving per week. As with the general population, this intake should be the only fish consumed during that week.

For Young Children (Ages 1-11)

Canned Light Tuna (Best Choice): Children can consume two servings of fish per week from the 'Best Choices' category. Serving sizes vary by age, from 1 ounce for 1-3 year-olds to 4 ounces for 11-year-olds.
Canned Albacore Tuna (Good Choice): It is generally recommended that children avoid canned albacore due to the higher mercury content.

Comparison of Canned Tuna Varieties

To simplify the differences, here is a comparison of mercury and omega-3 levels in canned tuna based on FDA data.


Feature	Canned Light Tuna (Skipjack)	Canned Albacore Tuna (White)
Mercury Level	Low (Mean: 0.126 ppm)	High (Mean: 0.350 ppm)
FDA Category	Best Choice	Good Choice
Adult Weekly Servings	2-3 (up to 12 oz)	1 (up to 4 oz)
Pregnancy/Breastfeeding	2-3 servings per week	1 serving per week
Children's Consumption	Recommended	Caution / Avoid
Omega-3 Content	Moderate	Higher
Source	Smaller tuna species (Skipjack)	Larger tuna species
Common Appearance	Chunk or flaked, darker meat	Solid, whiter meat

What if you're concerned about mercury intake?

If you're still worried about mercury or just want to vary your seafood intake, there are many excellent alternatives to tuna packets. Choosing a variety of seafood helps to lower the risk of accumulating mercury while still providing valuable omega-3 fatty acids and protein.

Low-mercury seafood alternatives:

Canned salmon
Sardines
Shrimp
Tilapia
Cod
Catfish
Pollock

Additionally, opting for 'no salt added' varieties of canned light tuna can help manage sodium intake, which is another important health consideration. When preparing tuna, incorporating healthy fats like avocado or extra virgin olive oil can enhance both flavor and nutritional value. The FDA's official advice on eating fish and shellfish provides more details on safe consumption, including for sensitive populations.

Conclusion: Making Informed Choices

While convenient and nutritious, the amount of tuna packets you can safely eat in a week is not a one-size-fits-all answer. It is critical to differentiate between canned light tuna and albacore tuna, as their mercury levels dictate appropriate serving sizes. Most adults can enjoy 2-3 servings of canned light tuna weekly, but should limit albacore to just one serving. Sensitive groups like children and pregnant individuals should follow more conservative guidelines. By making informed choices and diversifying your seafood intake, you can reap the health benefits of fish while minimizing potential risks.

Frequently Asked Questions

Yes, canned light tuna, typically made from smaller skipjack tuna, is considered safer for more frequent consumption. It has significantly lower average mercury levels than canned albacore (white) tuna.

Eating a packet of tuna every day is not generally recommended due to the risk of accumulating mercury, especially if it is albacore tuna. The FDA provides weekly serving limits to ensure safe consumption.

Pregnant or breastfeeding individuals can safely have 2 to 3 servings of canned light tuna per week. However, they should limit albacore tuna to only one serving a week and not eat any other fish during that week.

A standard adult serving of fish is 4 ounces. Most tuna packets are around 2.6 to 4.5 ounces, so check the packet to confirm the serving size.

From a mercury perspective, the packing liquid (oil or water) does not significantly impact mercury levels. However, tuna packed in water is often lower in calories and fat, while tuna packed in oil can contain more omega-3s, though its overall content can vary.

Tuna is an excellent source of lean protein, heart-healthy omega-3 fatty acids, and vitamin D. These nutrients can support cardiovascular health, muscle repair, and mood regulation.

Excessive tuna consumption, particularly of high-mercury varieties like albacore, can lead to mercury accumulation in the body. High levels of mercury can cause neurological symptoms such as muscle weakness and impaired coordination over time.