How Often is it Safe to Eat Tuna Packets?

January 12, 2026 •

4 min read

According to the U.S. Food and Drug Administration (FDA), consuming fish low in mercury, such as canned light tuna, is a good source of lean protein and omega-3s, and part of a healthy diet. When considering how often is it safe to eat tuna packets, the primary concern is managing mercury intake, which varies significantly depending on the tuna species found inside the packet.

Quick Summary

The safe frequency for eating tuna packets depends on the tuna species within, primarily due to varying mercury levels. While most adults can safely consume light tuna (skipjack) multiple times a week, albacore tuna intake should be more limited. Health authorities provide specific recommendations for different population groups based on mercury exposure risks.

Key Points

Check the Tuna Type: The safety of eating tuna packets frequently depends heavily on whether the tuna is 'light' (skipjack) or 'white' (albacore).
Limit Albacore Consumption: Adults should limit albacore tuna to one 4-ounce serving per week due to higher mercury levels.
Moderate Light Tuna Consumption: Most adults can safely consume two to three 4-ounce servings of lower-mercury light tuna per week.
Consider Vulnerable Populations: Pregnant women and young children have more restrictive guidelines and are often advised to avoid albacore tuna altogether.
Practice Variety: Incorporating other low-mercury fish like salmon and sardines is recommended to balance omega-3 intake and minimize mercury exposure.
Packets are Similar to Cans: Tuna packets contain the same species as canned tuna from the same brand; the primary difference is packaging convenience.

Understanding the Mercury Factor in Tuna

The most important factor determining how often you can safely eat tuna is its mercury content. Mercury is a naturally occurring heavy metal that enters our waterways and accumulates in fish. Because tuna are predatory fish, they consume smaller fish and can have higher concentrations of mercury due to a process called biomagnification. The amount of mercury varies by tuna species. Smaller, younger tuna like skipjack, typically used for 'light' tuna products, have less mercury than larger, longer-living species like albacore ('white') tuna.

FDA and EPA Tuna Consumption Recommendations

Federal agencies provide clear guidelines to help consumers navigate tuna consumption safely. These recommendations are based on weekly intake and vary by the type of tuna and an individual's health status. The guidelines classify different fish into 'Best Choices,' 'Good Choices,' and 'Choices to Avoid' based on their mercury levels. Tuna packets, like canned tuna, fall into the 'Best' and 'Good' categories depending on the species.

For adults, the FDA suggests consuming 2–3 servings (8–12 ounces) of 'Best Choice' fish per week, including light tuna. For 'Good Choice' fish, like albacore tuna, the recommendation is limited to 1 serving (4 ounces) per week. Sensitive populations, such as pregnant women and young children, are advised to follow these guidelines carefully and prioritize lower-mercury options.

Tuna Packets vs. Canned Tuna: What's the Difference?

In terms of nutritional content and mercury level, the tuna found in packets is the same as the tuna in cans from the same brand and product line. The primary differences are in convenience and packaging, not in the safety profile.

Packaging: Packets are lightweight, require no can opener, and are easy to use on the go. Cans are more traditional and offer greater protection for the contents during handling.
Moisture: Packet tuna is often less dry because it doesn't need to be drained, which is a popular feature for many users. Canned tuna is often packed in water or oil that is typically drained away.
Cost: Packets can sometimes be more expensive per ounce than their canned counterparts due to the convenience factor.

The Importance of Variety in Your Diet

Experts stress the importance of eating a variety of different fish species to get the nutritional benefits while minimizing exposure to any single type of contaminant. Incorporating other low-mercury seafood like salmon, sardines, and shrimp can provide valuable omega-3s without relying heavily on tuna.

Potential Risks of Excessive Mercury Intake

While the health benefits of fish are well-documented, long-term overconsumption of high-mercury fish can lead to health problems. Methylmercury acts as a neurotoxin and can affect the nervous system. Symptoms of mercury toxicity can include numbness or tingling in the extremities, impaired vision, and poor coordination, although these are typically associated with very high, prolonged exposure. The most vulnerable populations are unborn babies and young children, as mercury can interfere with their developing nervous systems.

Comparison of Tuna Species Mercury Levels

The following table illustrates the typical mercury levels and recommended weekly intake based on FDA guidelines for different species of tuna, assuming no other high-mercury fish consumption.


Tuna Species (Product Type)	Average Mercury Level (ppm)	Recommended Weekly Serving (Adults)
Light Tuna (Skipjack)	Approx. 0.13 ppm	2–3 servings (8–12 ounces)
Albacore Tuna (White)	Approx. 0.35 ppm	1 serving (4 ounces)
Yellowfin Tuna	Approx. 0.35 ppm	1 serving (4 ounces)
Bigeye Tuna	Approx. 0.69 ppm	Avoid or limit heavily

It is important to note that these are average levels, and as Consumer Reports testing has shown, mercury can fluctuate unpredictably between individual cans and packets.

Conclusion

For most healthy adults, consuming tuna packets a couple of times per week is safe, particularly if you choose the lower-mercury 'light' or skipjack variety. Paying attention to the species of tuna, understanding serving sizes, and varying your seafood intake are the most effective strategies for enjoying the nutritional benefits of tuna while minimizing mercury risks. Those who are pregnant, breastfeeding, or feeding young children should pay extra close attention to FDA guidelines and opt for lower-mercury alternatives like light tuna, salmon, and sardines. Making informed choices about the type and frequency of tuna consumption allows you to continue enjoying this convenient protein source as part of a balanced diet.

Final Recommendations

To ensure a balanced and safe diet, consider these final tips:

Read the Label: Always check if the packet contains 'light' tuna (usually skipjack) or 'white' tuna (albacore) to gauge its mercury content.
Moderate Albacore: If you prefer albacore, stick to a maximum of one serving (4 oz) per week.
Prioritize Light Tuna: Light or skipjack tuna can be consumed more frequently, typically 2-3 servings (8-12 oz) per week.
Vary Your Seafood: Don't rely solely on tuna for your fish intake. Incorporate other low-mercury options like salmon, shrimp, and tilapia.
Consult a Physician: Pregnant women and parents of young children should consult a healthcare provider for personalized dietary advice, especially regarding seafood consumption.

Choosing tuna packets from brands that test for lower mercury levels, such as Safe Catch, is another option to reduce your exposure. Regardless of brand, moderation and variety are your best tools for enjoying seafood safely.

Visit Healthline for more detailed information on mercury levels in different fish.

Frequently Asked Questions

No, it is not recommended to eat tuna packets every day. Health authorities suggest limiting tuna consumption, especially albacore, due to mercury content. A varied diet that includes other low-mercury fish is healthier for long-term consumption.

Light tuna, which is typically made from skipjack species, is the lowest in mercury. The FDA categorizes it as a 'Best Choice' for consumption.

The tuna itself is the same species. The main difference is the packaging. Packets are lighter and don't require draining, but can be more expensive. Cans are more traditional and sometimes more affordable.

Yes. Pregnant and breastfeeding women, and young children, have more restrictive guidelines. They should prioritize low-mercury choices like light tuna and limit or avoid albacore and other high-mercury species.

Excessive mercury can act as a neurotoxin, potentially affecting the brain and nervous system. Symptoms of high exposure can include tremors, numbness, and vision issues, though this is rare with moderate consumption.

To reduce mercury exposure, choose 'light' tuna (skipjack) over 'white' tuna (albacore) and eat it less frequently. You can also incorporate other fish like salmon and sardines into your diet.

While theoretically possible, it is very rare to get severe mercury poisoning from eating moderate amounts of commercially available canned or packet tuna. Long-term, very high consumption of high-mercury fish would be required to cause significant health issues.