How Often Can You Eat Light Canned Tuna?

December 27, 2025 •

3 min read

According to the FDA, canned light tuna is on the 'Best Choices' list for fish consumption and can be part of a healthy diet. This low-mercury option is a convenient source of protein and omega-3s, but mindful consumption is key to balancing its benefits with potential risks. Find out how often you can eat light canned tuna to maintain a nutritious and safe diet.

Quick Summary

This guide provides practical recommendations on how frequently to eat canned light tuna, addressing safety concerns like mercury accumulation. It details the nutritional benefits, compares it to other tuna types, and offers specific guidance for different population groups based on FDA and EPA advice.

Key Points

Frequency: Most adults can safely eat 2 to 3 servings of light canned tuna per week, while pregnant individuals and children should adhere to specific portion guidelines.
Mercury Levels: Light canned tuna, typically from smaller skipjack fish, contains significantly less mercury than larger species like albacore.
Serving Size: A standard serving is approximately 4 ounces, or about the size of a palm.
Tuna Type Matters: Always check the can's label; 'light' tuna is the lowest in mercury, while 'white' (albacore) tuna should be consumed less frequently.
Nutritional Value: Canned light tuna provides lean protein, heart-healthy omega-3s, and essential vitamins and minerals.
Preparation: Opt for tuna packed in water to reduce fat and calories, and choose low-sodium varieties if you are monitoring salt intake.
Balanced Diet: It is best to vary your seafood and protein sources to ensure a broad nutrient intake and minimize long-term exposure to any single contaminant.

Canned light tuna is a staple in many pantries due to its convenience, affordability, and versatility. It offers a rich source of lean protein, heart-healthy omega-3 fatty acids, and essential vitamins and minerals like selenium, iron, and vitamin B12. The key to enjoying it safely and regularly lies in understanding the difference between tuna varieties and following recommended consumption guidelines to minimize mercury exposure.

Understanding Mercury in Tuna

Mercury is a naturally occurring element that can be released into the environment through industrial pollution. In the ocean, bacteria convert it into a toxic form called methylmercury, which accumulates in fish through the food chain. Larger, longer-living predatory fish, such as bigeye and albacore tuna, tend to have the highest mercury concentrations. Smaller, younger species, most notably skipjack used for light canned tuna, have significantly lower levels.

The Importance of Variety and Moderation

While light canned tuna is generally considered safe for more frequent consumption than other types, it is still advisable to vary your protein sources. A varied diet ensures you receive a broader range of nutrients and further minimizes the risk of accumulating toxins like mercury over time. This is especially important for sensitive groups, as discussed in the following sections.

Official Guidelines for Canned Light Tuna

Based on guidance from the U.S. Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA), canned light tuna is considered a 'Best Choice' for regular consumption.

Adults: Healthy adults can typically enjoy 2 to 3 servings (about 8–12 ounces) of light canned tuna per week as part of a varied seafood diet. A standard serving is approximately 4 ounces, or about the size and thickness of an adult's palm.
Pregnant or Breastfeeding Individuals: This group should also stick to the 2 to 3 servings per week guideline for canned light tuna due to its low mercury levels, which is crucial for fetal and infant brain development.
Children: The FDA recommends that children can eat 2 servings of 'Best Choice' fish, including light canned tuna, per week. Portion sizes should be age-appropriate; for example, a 4-year-old would have a smaller serving than an 8-year-old.

Comparing Light Tuna vs. Albacore Tuna

Making an informed choice at the grocery store requires understanding the key differences between tuna types. While often found in cans side-by-side, light and albacore tuna differ significantly in their characteristics and mercury levels.


Feature	Light Canned Tuna (Skipjack)	Albacore Canned Tuna (White)
Tuna Species	Primarily skipjack, sometimes yellowfin.	Albacore.
Mercury Content	Low, belonging to the 'Best Choices' category.	Moderate to higher, listed as a 'Good Choice'.
Appearance	Darker, pinkish meat.	Lighter, whiter meat.
Flavor	Stronger, more pronounced flavor.	Milder and less 'fishy' taste.
Texture	Softer, often in smaller, chunkier pieces.	Firmer, larger, and meatier flakes.
Weekly Intake	2–3 servings (8–12 ounces).	1 serving (4 ounces).

Maximizing the Benefits of Light Canned Tuna

Beyond just eating it, how you prepare and choose your canned tuna can further enhance its healthfulness and align with your dietary goals.

Preparation Methods

Packed in Water vs. Oil: For those monitoring calorie and fat intake, choosing tuna packed in water is the better option. If seeking richer flavor and more omega-3s, some prefer tuna packed in olive oil, but it will add calories.
Reduce Sodium: Canned tuna can be high in sodium, but many brands offer low-sodium or no-salt-added varieties. Draining the tuna will also reduce some of the salt content.
Nutrient Pairing: Serve your tuna salad with fresh vegetables and a squeeze of lemon juice. This not only enhances flavor but also pairs the tuna's iron with the vitamin C from the lemon for better absorption.

Sustainability

With rising concerns about overfishing, choosing sustainably sourced tuna is a way to make a more environmentally conscious choice. Look for certifications such as the Marine Stewardship Council (MSC) on the can label. Small, quick-growing species like skipjack are generally considered more sustainable than larger, longer-lived varieties.

The Final Verdict

For most healthy adults, enjoying light canned tuna 2 to 3 times a week is a safe, nutritious, and convenient way to meet seafood recommendations. For individuals who are pregnant, breastfeeding, or serving children, these guidelines are even more important. By opting for light (skipjack) tuna over albacore, monitoring intake, and choosing low-sodium and sustainably-sourced options, you can confidently integrate this pantry powerhouse into a balanced diet.

For more information on fish consumption, you can consult the official FDA guidelines.

Frequently Asked Questions

No, it is not recommended to eat any single food every day. While light canned tuna is low in mercury, moderation is key to ensure a varied diet and prevent the gradual accumulation of mercury over time.

For most healthy adults, the FDA recommends 2 to 3 servings (8 to 12 ounces) of canned light tuna per week. Considering a typical can holds about 4 to 5 ounces when drained, this translates to roughly two or three cans.

Light tuna is generally considered the healthier option for frequent consumption because it contains significantly lower levels of mercury than albacore ('white') tuna. While albacore has more omega-3s, its higher mercury content warrants limiting intake to once per week.

Yes, pregnant women can safely eat 2 to 3 servings (8 to 12 ounces) of canned light tuna per week. This provides valuable omega-3s for fetal development with minimal mercury exposure. Raw tuna should always be avoided during pregnancy.

For those watching their calories and fat, water-packed tuna is the better choice. However, tuna packed in olive oil can offer a richer flavor and may have slightly more omega-3s, but at a higher calorie count.

Yes, draining the liquid from a can of tuna will help reduce its sodium content. For the lowest sodium option, look for varieties labeled 'no salt added' or 'very low sodium'.

Light canned tuna is most often made from skipjack tuna, a smaller and faster-growing species. It may also contain a mix of other smaller species, such as yellowfin.