How much canned tuna is safe to consume per week?

November 12, 2025 •

4 min read

According to the U.S. Food and Drug Administration (FDA) and Environmental Protection Agency (EPA), an adult can safely consume a specific amount of canned tuna per week, depending on the type. Navigating the conflicting information regarding canned tuna consumption can be challenging, but understanding the differences in mercury levels between varieties like albacore and light tuna is key to determining how much canned tuna is safe to consume per week.

Quick Summary

Guideline for weekly canned tuna consumption is based on tuna type due to varying mercury levels. Different varieties like albacore and light tuna have distinct mercury concentrations. The FDA provides recommendations to balance health benefits with potential risks for various populations, including pregnant women and children.

Key Points

Differentiate Tuna Types: Canned light tuna (skipjack) is significantly lower in mercury than canned albacore (white) tuna and is safer for more frequent consumption.
General Adult Consumption: Limit canned albacore tuna to one 4-ounce serving per week, while canned light tuna can be enjoyed in 2-3 servings weekly.
Pregnant Women and Children: Vulnerable populations should be extra cautious, opting for canned light tuna within specific weekly serving limits and avoiding high-mercury varieties.
Incorporate Variety: Rotate seafood choices with other low-mercury fish like salmon and sardines to maximize nutritional benefits and minimize overall mercury exposure.
Check for Certifications: For additional safety, look for brands with mercury testing or sustainability certifications like the MSC to ensure high standards.

Understanding the Mercury Factor in Canned Tuna

Canned tuna is a convenient, low-fat source of high-quality protein and beneficial omega-3 fatty acids. However, the primary concern regarding its consumption is methylmercury, a neurotoxin that can accumulate in the fish's tissue. The amount of mercury depends largely on the species of tuna. Larger, longer-lived tuna species, like bigeye and albacore, accumulate more mercury than smaller, younger species, such as skipjack, which is typically used for 'light' canned tuna. When fish are at the top of the food chain, they accumulate mercury from the smaller fish they eat, a process known as biomagnification.

How Government Agencies Set Guidelines

Health authorities worldwide, including the FDA and EPA in the United States, provide consumption guidelines to help consumers enjoy the nutritional benefits of fish while minimizing mercury exposure. These guidelines are often tiered based on the mercury content of the fish and the vulnerability of the consumer, such as pregnant women or young children. For canned tuna, the recommendations vary significantly between the higher-mercury albacore ('white') tuna and the lower-mercury light tuna. The recommendations are based on average mercury levels, so it's always prudent to diversify your seafood intake to further minimize risk.

Specific Weekly Consumption Guidelines

To manage mercury intake, it's essential to follow recommended weekly serving limits. One serving is typically defined as 4 ounces (about the size of your palm or a standard can, drained).

For the General Adult Population

Canned Light Tuna (Skipjack): Adults can safely eat up to 2-3 servings (8-12 ounces) per week. This is the safest and most recommended option for regular consumption due to its low mercury content.
Canned Albacore Tuna (White): Due to higher mercury levels, consumption should be limited. Many guidelines suggest no more than one serving (4 ounces) per week. Some analyses even suggest stricter limits based on individual body weight.

For Pregnant or Breastfeeding Women and Young Children

Pregnant or Breastfeeding Women: These individuals should be particularly cautious. The FDA recommends sticking to 2-3 servings of 'Best Choices' fish per week, with canned light tuna falling into this category. Albacore tuna should be limited to no more than one serving (6 ounces) per week, and some experts suggest avoiding it entirely. Omega-3 fatty acids are crucial for fetal development, but they must be sourced from lower-mercury fish.
Children: Weekly portion sizes for children should be smaller and should focus exclusively on 'Best Choices' fish. The FDA advises 1 to 4 ounces, depending on the child's age, with canned light tuna being a suitable option.

Comparison of Canned Tuna Varieties


Feature	Canned Light Tuna (Skipjack)	Canned Albacore Tuna (White)
Mercury Content	Lower	Higher
Flavor Profile	Stronger, richer fish flavor	Milder, lighter flavor
Texture	Softer, chunkier flakes	Firmer, more intact filets
Omega-3s	Good source	Slightly higher content
Weekly Recommendation (Adults)	2-3 servings (8-12 oz)	1 serving (4-6 oz)

Optimizing Your Canned Tuna Consumption

To enjoy canned tuna responsibly, consider the following strategies:

Vary Your Seafood Intake: The safest way to reap the benefits of seafood while minimizing mercury risk is to eat a variety of fish. Alternate between tuna and other low-mercury options like salmon, sardines, and shrimp.
Choose the Right Type: Opt for canned light tuna (skipjack) over albacore for more frequent consumption. Some brands test every fish for mercury, offering extra peace of mind.
Check Labels: Be aware that some canned tunas labeled 'gourmet' or 'tonno' may contain larger, higher-mercury yellowfin tuna. Always check the species if possible.
Consider Sustainable Options: Look for sustainable sourcing certifications like the Marine Stewardship Council (MSC) and research brands' testing protocols to make an informed choice.
Properly Store Opened Cans: Transfer any unused tuna to a clean, airtight container before refrigerating. Do not store opened cans in the fridge, as the metal can react with the fish.

Conclusion: Making an Informed Decision

While canned tuna is a nutritious and affordable protein source, its mercury content necessitates mindful consumption. The key takeaway is that the type of tuna determines its safety for weekly intake. For most people, consuming canned light tuna in moderation, alongside other low-mercury fish, is a safe and healthy practice. Vulnerable populations, such as pregnant women and children, need to be more cautious and adhere to stricter limits for lower-mercury varieties. By understanding the differences between species and following recommended guidelines, you can safely enjoy canned tuna as part of a balanced diet.

For more comprehensive information on fish safety, consult the FDA and EPA's official guidelines available on their respective websites. U.S. Food & Drug Administration

Additional Resource

To aid in your food choices, the Natural Resources Defense Council (NRDC) offers a helpful guide on seafood sustainability and mercury content that can be referenced for broader insight.

Natural Resources Defense Council Seafood Guide

Note: This link is provided as an additional external resource. The primary source for the data within the article comes from the initial search results.

Frequently Asked Questions

Canned light tuna, typically made from smaller skipjack tuna, has the lowest mercury levels among common canned varieties. Albacore tuna has nearly three times more mercury on average.

Yes, pregnant women can safely eat canned tuna, but must be mindful of the type and quantity. They can consume 2-3 servings of canned light tuna per week, but should limit albacore tuna to no more than one serving weekly.

A standard serving size for fish, including canned tuna, is approximately 4 ounces (113 grams), which is about the size of a person's palm.

No, the mercury content is not affected by whether the tuna is packed in oil or water. Studies have shown no significant difference in mercury levels based on the packing liquid.

Eating canned tuna every day is not recommended due to the risk of mercury accumulation over time. It is safer to consume it in moderation and as part of a varied diet that includes other seafood.

Canned tuna is a rich source of lean protein, essential omega-3 fatty acids (DHA and EPA), vitamin B12, selenium, and vitamin D, which support heart health, brain function, and immune health.

To minimize mercury intake, choose lower-mercury varieties like canned light (skipjack) tuna, eat it in moderation according to guidelines, and vary your seafood choices with other low-mercury fish.