How much tuna can you eat in a week in FDA? Your Ultimate Guide

October 14, 2025 •

4 min read

According to FDA guidelines, most adults can safely enjoy 8 to 12 ounces of canned light tuna per week, but the amount of tuna can you eat in a week in FDA varies significantly by tuna type. The primary concern is mercury content, which differs across species.

Quick Summary

The FDA recommends consuming 2-3 weekly servings of canned light tuna and limiting albacore to one serving due to mercury levels. Recommendations vary for children and pregnant or breastfeeding individuals, who should be especially cautious about mercury intake.

Key Points

Differentiate Tuna Types: Canned light tuna (skipjack) is a 'Best Choice' with lower mercury, while albacore ('white') tuna is a 'Good Choice' with higher mercury levels.
Understand Adult Limits: Healthy adults can eat 8-12 ounces (2-3 servings) of canned light tuna per week, but should limit albacore tuna to one 4-ounce serving weekly.
Protect Vulnerable Groups: Pregnant or breastfeeding women and young children must follow specific guidelines, prioritizing 'Best Choice' fish and limiting or avoiding higher-mercury options like albacore and bigeye.
Adjust Portion Sizes for Children: A child's serving size is smaller than an adult's and varies by age, with children generally eating 1-4 ounces per week from the 'Best Choices' list.
Avoid High-Mercury Species: Bigeye tuna, often found in sushi, is on the 'Choices to Avoid' list due to its very high mercury content, and should be completely avoided by vulnerable groups.

Understanding the FDA's Fish Consumption Categories

The Food and Drug Administration (FDA), in partnership with the Environmental Protection Agency (EPA), has categorized fish based on their mercury content to help consumers make informed choices. These categories, ranging from 'Best Choices' to 'Choices to Avoid', provide clear, science-based guidance to minimize exposure to methylmercury, a form of mercury that can be harmful in high amounts. Understanding these classifications is the first step toward knowing how much tuna you can safely eat in a week.

Best Choices (Eat 2-3 servings a week)

This category includes fish with the lowest mercury levels. Canned light tuna, primarily made from smaller skipjack tuna, falls into this category. These options are considered safe to consume two to three times per week for most adults, and are also recommended for women who are pregnant or breastfeeding. Other examples include salmon, shrimp, and cod.

Good Choices (Eat 1 serving a week)

These fish contain slightly higher mercury levels. Albacore, or 'white' tuna, which is a larger species than skipjack, is a prominent member of this group. Because of its higher mercury content, the FDA recommends limiting its consumption to just one serving per week. Other 'Good Choices' include bluefish and halibut.

Choices to Avoid

This category is reserved for fish with the highest mercury concentrations. Vulnerable populations, including young children and pregnant or breastfeeding women, are advised to avoid these fish entirely. Bigeye tuna, often used in sushi, has one of the highest mercury levels among common tuna types and is on this list.

Weekly Tuna Consumption Guidelines by Population Group

The amount of tuna that is safe to eat depends on several factors, including the type of tuna and an individual's specific health status. Here is a breakdown of the FDA's advice for different groups.

For the General Adult Population

Most healthy adults can follow the general advice for 'Best Choices' and 'Good Choices'. This means enjoying up to 12 ounces of canned light tuna or other low-mercury fish per week, or opting for one serving (4 ounces) of albacore tuna weekly. A balanced diet, incorporating a variety of fish from the 'Best Choices' list, helps maximize nutritional benefits while minimizing mercury risk.

For Pregnant and Breastfeeding Women

Due to the risks of methylmercury to a developing fetus and infants, the FDA provides specific, cautious advice for these individuals. It is recommended to eat 8 to 12 ounces of low-mercury fish, such as canned light tuna, each week. Consumption of higher-mercury albacore tuna should be limited to one 4-ounce serving per week.

For Children

Children's smaller body size means their portions should be significantly smaller and based on their age and caloric needs. They should be given fish from the 'Best Choices' list, with servings ranging from 1 to 4 ounces per week. The FDA advises against serving albacore tuna to children. A variety of low-mercury fish is recommended to provide essential nutrients for growth and development.

Comparison of FDA Tuna Recommendations

To help visualize the differences, this table outlines the FDA's guidelines based on the type of tuna and the consumer group. Serving sizes are based on a standard 4-ounce adult portion (a bit larger for children).


Tuna Type	FDA Category	Adult Weekly Limit	Pregnant/Breastfeeding Limit	Child Weekly Limit	Mercury Concentration (ppm average)
Canned Light (Skipjack)	Best Choice	8-12 oz (2-3 servings)	8-12 oz (2-3 servings)	Age-appropriate portions (2 servings)	0.13
Albacore (White) Tuna	Good Choice	4 oz (1 serving)	4 oz (1 serving)	Not Recommended	0.35
Bigeye Tuna	Avoid	Occasional	Do Not Eat	Do Not Eat	0.69

The Health Benefits of Mindful Tuna Consumption

While mercury is a concern, tuna also offers numerous health benefits. It is a rich source of lean protein, essential omega-3 fatty acids (EPA and DHA), and vitamins like B12. The key is to consume it strategically to gain the benefits without the risks. Omega-3s are crucial for brain development in infants and heart health in adults. By following FDA recommendations, you can incorporate tuna into a healthy diet. For more detailed information on fish and mercury, you can consult the official FDA advice available on their website.

Conclusion

The FDA's guidelines on tuna consumption provide a clear and actionable framework for balancing the nutritional benefits of seafood with the risks of mercury exposure. The most important takeaway is that not all tuna is created equal. By differentiating between canned light tuna and higher-mercury species like albacore and bigeye, and adjusting consumption based on your health profile, you can enjoy tuna safely. Always consider your specific needs, particularly for vulnerable groups, and prioritize low-mercury options to keep your intake within recommended limits.

Frequently Asked Questions

The primary concern is exposure to methylmercury, a neurotoxin found in fish that can be harmful in high concentrations, particularly for developing brains.

Yes, pregnant women can eat tuna, but they should choose low-mercury options like canned light tuna (2-3 servings per week) and strictly limit higher-mercury options like albacore to no more than one serving per week.

Canned light tuna is typically made from smaller skipjack tuna, which has lower mercury levels. Albacore tuna is from a larger species with a higher mercury concentration, leading to stricter consumption limits.

Yes, the FDA places bigeye tuna in the 'Choices to Avoid' category due to its high mercury content, especially for pregnant women and children.

An average adult can safely consume two to three servings (8 to 12 ounces) of canned light tuna per week, according to FDA guidelines.

Children require smaller, age-appropriate portions of fish from the low-mercury 'Best Choices' list, as their smaller body size makes them more susceptible to the effects of mercury.

The packing liquid (oil or water) does not significantly affect the mercury content of canned tuna. The type of tuna species is the determining factor for mercury levels.