How much canned tuna is safe to eat per week?

November 18, 2025 •

3 min read

According to the Dietary Guidelines for Americans, most adults should aim to eat at least 8 ounces of seafood per week, but concerns about mercury can make this challenging. Understanding how much canned tuna is safe to eat per week is crucial for balancing its many health benefits with the potential risks associated with mercury exposure.

Quick Summary

The safe weekly consumption of canned tuna varies by tuna type and individual factors due to mercury content. It is important to distinguish between light and albacore varieties to follow recommended serving limits and minimize health risks.

Key Points

Differentiate Tuna Types: Choose canned light tuna, typically skipjack, for regular consumption due to its lower mercury content compared to albacore.
Follow FDA Guidelines: Most adults can safely consume 8–12 ounces of light tuna per week, while albacore intake should be limited to 4 ounces weekly.
Exercise Caution for Sensitive Groups: Pregnant women, breastfeeding mothers, and young children should adhere to stricter portion sizes and prioritize lower-mercury options.
Enjoy Nutritional Benefits: Canned tuna is a great source of lean protein, heart-healthy omega-3 fatty acids, and essential vitamins and minerals.
Diversify Your Diet: Incorporate other low-mercury seafood like salmon and shrimp to achieve the recommended weekly fish intake while minimizing mercury exposure.

Understanding the Mercury Risk in Canned Tuna

Canned tuna is a high-protein, omega-3 rich food but contains mercury, a heavy metal that can accumulate in fish and pose risks, particularly to sensitive populations. The amount of mercury varies by tuna species; larger, older fish tend to have more. This difference is why health authorities provide varying consumption recommendations for different types of canned tuna.

The FDA's Guidelines for Safe Consumption

The FDA and EPA offer advice on safe fish consumption, categorizing seafood by mercury levels. Most adults can safely eat 8 to 12 ounces of seafood from the 'Best Choices' list per week.

Recommended weekly limits based on tuna type:

Canned Light Tuna (Skipjack): A 'Best Choice' due to lower mercury. Adults can have 8 to 12 ounces per week.
Canned Albacore Tuna (White): A 'Good Choice' with higher mercury. Adults should limit this to 4 ounces per week.

Special Considerations for Sensitive Populations

Pregnant or breastfeeding women and young children are more vulnerable to mercury and should follow stricter guidelines.

Pregnant and breastfeeding women: Aim for 2–3 servings a week of 'Best Choice' fish like canned light tuna. Limit 'Good Choice' fish like albacore to one serving per week.
Children: Serving sizes depend on age. Children 4–7 can have up to 4 ounces of canned light tuna weekly, while those 8–10 can have up to 6 ounces.

The Nutritional Upside of Canned Tuna

Canned tuna is nutritious, offering high-quality protein for muscle health and satiety. It's a good source of omega-3s (EPA and DHA), beneficial for heart and brain health, plus vitamins like D and B12, and the antioxidant selenium. Choosing tuna packed in water and with no added salt can help manage fat, calories, and sodium.

Comparison of Canned Tuna Varieties

Here's a comparison based on FDA and EPA guidance:


Tuna Type	Primary Species	Mercury Level	Weekly Recommendation (Adults)	Notes
Canned Light Tuna	Skipjack	Low	8–12 ounces (2–3 servings)	Safest for more frequent consumption.
Canned Albacore Tuna	Albacore	Higher	4 ounces (1 serving)	Consumption should be limited.
Yellowfin Tuna	Yellowfin	Higher	Limited to 4 oz per week	Higher mercury than skipjack.
Bigeye Tuna	Bigeye	Highest	Avoid, or consume very rarely	Highest mercury; avoid by sensitive groups.

Conclusion: A Balanced Approach to Enjoying Tuna

Eating canned tuna can be safe as part of a healthy diet if you choose low-mercury options like canned light (skipjack) tuna for regular consumption and limit higher-mercury albacore to once a week. Sensitive groups need to follow specific guidelines. Diversifying your seafood with other low-mercury fish helps you gain nutritional benefits while minimizing risks. For more detailed guidance, consult the official FDA website on seafood consumption.

Choose Wisely for Health

A mindful approach to canned tuna ensures you get the nutrients without undue risk. Read labels, understand the species, and vary your protein sources.

Diversify Your Seafood Intake

Include other low-mercury fish like salmon or shrimp to get recommended seafood intake while managing mercury exposure.

Prioritize Your Health Needs

If you are in a sensitive group, always choose lower-mercury light tuna and follow recommended portion sizes.

Monitor Sodium Levels

Select "no salt added" canned tuna to control sodium intake.

Consider the Source

Some brands test every fish for mercury, offering a cautious choice.

Frequently Asked Questions

No, it is not recommended to eat canned tuna every day due to potential mercury accumulation over time. Eating it a few times per week, depending on the type, is a safer approach.

Canned light tuna, which is most often made from skipjack, has the lowest mercury levels. It is the safest option for more frequent consumption.

For most adults, the FDA recommends limiting canned albacore (white) tuna to one 4-ounce serving per week because it has higher mercury content than light tuna.

Yes, pregnant women can eat canned tuna in moderation. They should choose canned light tuna, limiting it to 2–3 servings (8–12 ounces) per week, and reduce albacore intake to just one serving (4 ounces) per week.

Canned tuna is an excellent source of lean protein and omega-3 fatty acids, which are beneficial for heart and brain health. It also provides selenium and vitamin D.

No, the packing liquid (oil or water) does not affect the mercury content of canned tuna. The amount of mercury depends on the tuna species used.

Some brands, such as Safe Catch and Wild Planet, are known for having lower mercury levels, with Safe Catch claiming to test every fish. These can be good choices for those who want to be more cautious.