How much tuna to get enough omega-3? A weekly guide for optimal intake

November 26, 2025 •

4 min read

According to the American Heart Association, adults should aim for two servings of fatty fish per week to support heart health. However, figuring out exactly how much tuna to get enough omega-3 can be tricky due to varying omega-3 content and concerns over mercury levels. This guide breaks down the right amount and type of tuna for a healthy diet.

Quick Summary

Different types of tuna contain varying amounts of omega-3s, and mercury levels must also be considered for safe intake. This article details the weekly recommendations for albacore and light tuna to achieve optimal omega-3 consumption.

Key Points

Albacore is higher in omega-3s, but also mercury: A 3-ounce serving has 0.8–1.0g omega-3s, but contains higher mercury than lighter varieties.
Canned light tuna is lower in mercury: Made mostly from skipjack, this is a safer, lower-mercury option but provides less omega-3 per serving (0.2–0.3g).
Follow FDA weekly limits: For adults, the FDA recommends 2-3 servings (8-12 ounces) of light tuna per week, but only 1 serving (4 ounces) of albacore due to mercury.
Diversify your omega-3 sources: For optimal intake, don't rely solely on tuna. Include other fatty fish like salmon and sardines, which often have higher omega-3s and lower mercury.
Consider plant-based options: If you limit fish intake, sources like flaxseed or chia seeds provide ALA, though the conversion to EPA/DHA is less efficient.
Choosing water-packed can be beneficial: Canned tuna packed in water may retain more of its beneficial omega-3s, especially if you consume the liquid.

Why Omega-3s Matter and How Tuna Fits In

Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are crucial for overall health, supporting everything from brain function and eye health to reducing inflammation and promoting a healthy heart. While tuna is a popular and convenient source of these essential fats, its nutrient profile varies significantly between different species and processing methods. Canned tuna, especially, is a staple for many, but its omega-3 levels and mercury content differ by type.

Comparing Tuna Species and Omega-3 Levels

The amount of omega-3s you get from tuna depends heavily on the type you choose. Here's a breakdown of common varieties:

Albacore (White) Tuna: This species contains some of the highest omega-3 levels among commonly consumed tuna. A 3-ounce serving of canned albacore can contain between 0.8–1.0 grams of omega-3s.
Skipjack (Light) Tuna: Often labeled as 'chunk light,' skipjack tuna is a smaller, faster-growing species with lower mercury content, but also lower omega-3s. A 3-ounce serving typically provides only 0.2–0.3 grams.
Yellowfin (Ahi) Tuna: This variety falls somewhere in the middle, offering a moderate amount of omega-3s at around 0.3–0.5 grams per 3-ounce serving.
Fresh vs. Canned: The preparation process can also impact nutrient retention. Fresh or once-cooked tuna can retain more of its natural omega-3 content compared to tuna that is cooked and canned multiple times. For example, a study showed fresh tuna with 1,298mg of omega-3s per serving compared to canned tuna with 279mg.

The Mercury Dilemma: Balancing Intake with Risk

The primary reason for limiting tuna intake is its mercury content. As a larger, predatory fish, tuna can accumulate higher levels of mercury over its lifespan. To mitigate this risk, the U.S. Food and Drug Administration (FDA) provides specific recommendations for different tuna types.

FDA Mercury Recommendations for Tuna:

Canned Light (Skipjack) Tuna: Classified as a 'Best Choice' with lower mercury levels, it's generally safe for adults to eat 2-3 servings (8-12 ounces) per week. This is also the recommended option for pregnant women and young children.
Canned White (Albacore) Tuna: Listed as a 'Good Choice,' it has higher mercury levels. The FDA suggests limiting intake to just one serving (4 ounces) per week for adults. Pregnant women and children should be even more cautious, or avoid it entirely.
Fresh/Frozen Tuna: Recommendations for fresh tuna depend on the species (e.g., skipjack, yellowfin) and can vary. Due to the higher mercury risk in larger species like bigeye, it's best to consume these sparingly or follow specific regional guidelines.

Comparison Table: Tuna vs. Other Omega-3 Sources

To put tuna's omega-3 profile in perspective, here is a comparison with other popular fatty fish, based on a 3-ounce serving:


Fish Type (per 3 oz)	Approximate Omega-3 (EPA + DHA) Content	FDA Mercury Ranking	Weekly Serving Recommendation (Adults)
Canned Albacore Tuna	~0.8–1.0 g	Good Choice (higher)	1 serving (4 ounces)
Canned Light Tuna	~0.2–0.3 g	Best Choice (lower)	2-3 servings (8-12 ounces)
Wild Salmon	~1.0–1.2 g (Sockeye)	Best Choice (lower)	2 servings (8 ounces)
Sardines	~1.3–1.5 g (Canned in water)	Best Choice (lower)	2+ servings

Note: Serving sizes and nutrient content can vary. Recommendations are general guidelines and may differ based on individual health needs.

How to Get Enough Omega-3 from Tuna Safely

Prioritize Canned Light (Skipjack) Tuna: To maximize your omega-3 intake while minimizing mercury exposure, opt for canned light tuna most of the time. Eating 2-3 cans of light tuna per week is a reliable way to get a moderate dose of EPA and DHA.
Limit Albacore Tuna: If you prefer albacore, stick to the FDA's recommendation of no more than one 4-ounce serving per week. This allows you to benefit from its higher omega-3 content without accumulating excessive mercury.
Mix Your Seafood: The best strategy for a nutrient-dense diet is diversification. Don't rely solely on tuna. Incorporate other omega-3 rich fish like salmon, sardines, or mackerel to get a broader range of nutrients and reduce mercury risks.
Choose Water-Packed Over Oil-Packed: For canned tuna, water-packed varieties tend to be lower in calories and may affect omega-3 content differently than oil-packed. Some sources indicate higher DHA and EPA in water-packed options, but the key is consuming the liquid with the fish where the oils and nutrients reside.

How Other Omega-3 Rich Foods Can Help

If you are concerned about mercury or simply want more variety, consider these alternatives to complement your tuna intake:

Salmon: An excellent source of omega-3s with generally lower mercury than tuna.
Sardines and Mackerel: These small, fatty fish are high in omega-3s and low in mercury.
Plant-Based Sources: For those who don't eat fish, ground flaxseed, chia seeds, and walnuts contain ALA, a precursor omega-3 fatty acid. However, the body converts ALA to EPA and DHA inefficiently.

Conclusion: Finding the Right Balance

To get enough omega-3s from tuna, a thoughtful approach is required. By understanding the differences between species like albacore and skipjack, and adhering to weekly intake guidelines, you can safely enjoy tuna's nutritional benefits. For most people, a combination of 2-3 servings of canned light tuna and a limited amount of albacore, supplemented with other fatty fish or plant-based sources, is a sensible and effective strategy to meet daily omega-3 needs while staying mindful of mercury exposure. Prioritizing variety and informed choices will ensure you reap the heart-healthy rewards of a balanced diet.

This article is for informational purposes only and not a substitute for medical advice. Consult a healthcare provider for personalized dietary recommendations.

Frequently Asked Questions

For most adults, the FDA suggests 2-3 servings of light (skipjack) tuna per week, which is about 8-12 ounces total or 2-3 standard 5-ounce cans. For albacore (white) tuna, limit intake to one 4-ounce serving or about one 5-ounce can per week due to higher mercury.

Albacore or 'white' canned tuna has significantly more omega-3 fatty acids than canned light (skipjack) tuna. However, this higher omega-3 content comes with a higher mercury risk.

Yes, but with specific limits. The FDA recommends pregnant women choose lower-mercury options like canned light (skipjack) tuna and limit total seafood intake to 12 ounces per week. They should have no more than one serving of albacore tuna per week.

This depends on how the omega-3s are measured. Some data suggests that canned tuna packed in water can have comparable or even slightly higher DHA and EPA levels than oil-packed versions, especially if the oil is drained. It's recommended to choose water-packed and incorporate the liquid to maximize intake.

For optimal omega-3 intake with lower mercury risk, other fatty fish options include salmon, sardines, mackerel, and herring. These species often provide a higher concentration of EPA and DHA and are generally safer for more frequent consumption.

Fresh tuna often contains more omega-3s than canned tuna, as the canning process can cause some loss of the fatty acids. However, the species is still important, as fresh albacore or yellowfin will have more than fresh skipjack.

Yes. Plant-based sources like ground flaxseed, chia seeds, and walnuts contain ALA, an omega-3 that the body can convert into EPA and DHA, although less efficiently than obtaining them directly from fish. Algae-based supplements are a direct source of EPA and DHA without the mercury concern.