How often can I eat solid white albacore tuna? Understanding safe consumption

December 30, 2025 •

3 min read

According to the Food and Drug Administration (FDA) and Environmental Protection Agency (EPA), canned solid white albacore tuna is categorized as a 'Good Choice' due to its moderate mercury levels. This leads to the question, how often can I eat solid white albacore tuna safely, especially compared to other types of canned tuna?

Quick Summary

The frequency of eating solid white albacore tuna is influenced by its higher mercury content compared to light tuna. Consumption recommendations vary based on age, health status, and other factors, emphasizing moderation for health safety.

Key Points

Albacore Has More Mercury: Canned solid white albacore tuna contains significantly more mercury than canned light tuna, averaging 0.35 ppm versus 0.13 ppm.
Adults Should Limit Intake: For healthy adults, the FDA recommends no more than one 4-ounce serving of canned albacore tuna per week.
Pregnant Women and Children Need More Caution: Due to mercury's impact on development, pregnant women should limit intake to one serving per week, while albacore is not recommended for children at all.
Light Tuna is a Safer Alternative: Canned light tuna (typically skipjack) is a 'Best Choice' with lower mercury levels, allowing for more frequent consumption (2-3 servings per week for adults).
Vary Your Seafood: To minimize mercury exposure and maximize nutrient intake, it's best to consume a variety of seafood, including low-mercury options like salmon and sardines.
Look for Sustainable Sourcing: Some sustainably sourced albacore, like pole-and-line caught options from the Pacific Northwest, may contain lower mercury levels because they are younger, smaller fish.

Understanding Mercury Levels in Tuna

Mercury, specifically methylmercury, is a natural element that can accumulate in fish and shellfish. Larger, older fish like albacore tuna contain higher levels of mercury compared to smaller, shorter-lived species such as the skipjack tuna used for canned light tuna. Canned albacore tuna has an average mercury concentration of 0.35 parts per million (ppm), significantly higher than the 0.13 ppm in canned light tuna. This difference is key to understanding consumption recommendations.

FDA and EPA Guidelines for Solid White Albacore

The FDA and EPA categorize fish based on mercury levels to guide consumers, especially vulnerable groups. Canned solid white albacore tuna is classified as a 'Good Choice' (moderate mercury).

Consumption recommendations for canned solid white albacore tuna:

General Adults: One 4-ounce serving per week.
Pregnant or Breastfeeding Women: Limited to one 4-ounce serving per week due to potential harm to developing nervous systems.
Children: Not recommended. Children should eat fish from the 'Best Choices' list, like canned light tuna.

The Health Trade-Off: Benefits vs. Risks

Despite mercury concerns, albacore tuna is nutritious, providing protein, omega-3 fatty acids, and selenium. Protein supports muscle and satiety, omega-3s benefit heart and brain health, and selenium aids immune and thyroid function. However, excessive mercury can harm the brain and nervous system, particularly in developing fetuses. Moderate consumption balances these benefits and risks.

Comparison of Canned Tuna Types


Feature	Canned Solid White Albacore	Canned Light Tuna (Skipjack)
Tuna Species	Albacore	Primarily Skipjack
Mercury Level (ppm)	Higher (approx. 0.35)	Lower (approx. 0.13)
FDA/EPA Category	Good Choice	Best Choice
Serving Recommendation (Adults)	1 serving/week	2-3 servings/week
Serving Recommendation (Pregnant/Breastfeeding)	1 serving/week	2-3 servings/week
Serving Recommendation (Children)	Not recommended	2 servings/week (age-adjusted)

Tips for Safer Tuna Consumption

Vary your seafood to reduce exposure to any single contaminant.
Be aware that some 'light' tuna may contain higher-mercury yellowfin.
Sustainable, pole-and-line caught albacore may be lower in mercury due to smaller fish size.
Low-mercury alternatives include salmon, sardines, and shrimp.
Sensitive populations should follow conservative guidelines and choose 'Best Choice' fish.

Conclusion: Moderation is Key

Incorporating solid white albacore tuna in moderation is a healthy dietary choice. Understanding its higher mercury content compared to light tuna and adhering to health authority recommendations allows consumers to safely enjoy its nutritional advantages. Varying fish intake and sticking to serving size guidelines are crucial, especially for sensitive groups. Consult a healthcare provider for personalized advice.

For more detailed information, consult the official FDA website on fish consumption advice.

Conclusion: Navigating Albacore Tuna Consumption Responsibly

To determine how often you can eat solid white albacore tuna, prioritize moderation and be mindful of the type of tuna. Classified as a 'Good Choice' with moderate mercury by the FDA, canned albacore is limited to one 4-ounce serving per week for adults. More sensitive groups like pregnant women and children should opt for lower-mercury 'Best Choices' like canned light tuna. By understanding the health aspects and diversifying seafood choices, you can benefit from tuna's nutrients while mitigating mercury risks.

This content is intended for informational purposes only and does not constitute medical advice. Consult with a healthcare professional for personalized guidance.

Frequently Asked Questions

For an average adult, the FDA recommends limiting consumption to one 4-ounce serving per week. This is roughly equivalent to a standard 5-ounce can of albacore, once drained.

Albacore is a larger and older fish than the skipjack tuna used for canned light tuna. Because mercury accumulates in a fish's body over its lifetime, the larger albacore naturally contains more mercury.

Yes, but in strict moderation. Pregnant or breastfeeding women should have no more than one 4-ounce serving of solid white albacore tuna per week and prioritize lower-mercury 'Best Choices' instead.

The FDA recommends children eat fish from the 'Best Choices' list, which includes canned light tuna, one to two times per week. Albacore tuna is not recommended for children due to its higher mercury content.

Excellent lower-mercury options include canned light tuna, salmon, sardines, and shrimp. These provide similar nutritional benefits with less mercury exposure.

No, the fluid the tuna is packed in does not affect its mercury content. The mercury is bound to the protein in the fish's tissue.

Albacore tuna is a good source of lean protein, heart-healthy omega-3 fatty acids, and essential vitamins and minerals like selenium and B12.