How Often Should You Eat White Tuna?

November 27, 2025 •

4 min read

According to the U.S. Food and Drug Administration (FDA), consuming white (albacore) tuna should be limited due to its mercury content. While this fish is a great source of protein and omega-3 fatty acids, understanding the frequency of consumption is crucial for balancing health benefits with potential risks.

Quick Summary

White tuna, while nutritious, contains higher mercury levels than other tuna types. Health authorities recommend limiting intake to balance omega-3 benefits with mercury risks. Consumption guidelines vary by tuna type and individual factors like pregnancy.

Key Points

Albacore is White Tuna: White tuna is almost always albacore, a larger species with higher mercury levels than canned light (skipjack) tuna.
Limit to One Serving Per Week: For most adults, health authorities recommend limiting white (albacore) tuna to about one 4-ounce serving per week.
Vulnerable Populations Need Extra Caution: Pregnant women, breastfeeding mothers, and young children should be particularly careful with albacore tuna due to mercury's potential impact on the nervous system.
Omega-3s vs. Mercury: White tuna is rich in beneficial omega-3s, but this must be balanced against its higher mercury content.
Variety is Crucial: To minimize mercury exposure, it's best to vary your fish intake with other low-mercury options like salmon, cod, and shrimp.
Canned vs. Fresh: In general, canned tuna contains less mercury than fresh tuna because it comes from smaller fish.
Look for Sustainably Sourced: Some fishing methods like 'pole-and-line-caught' result in smaller fish with lower mercury levels.

Understanding White Tuna and Mercury

White tuna, specifically albacore, is a popular seafood choice known for its mild flavor and firm, light-colored flesh. However, due to its position higher up the food chain, albacore tuna contains significantly more mercury than smaller tuna species like skipjack, which is typically used for canned 'light' tuna. Mercury is a heavy metal that accumulates in fish over time and, when consumed in large amounts by humans, can pose a health risk, particularly to the nervous system.

The Mercury-Selenium Relationship

While the mercury content is a valid concern, some research suggests a mitigating factor: selenium. Tuna, particularly larger species, contains high levels of selenium, a mineral that can bind to mercury and potentially neutralize its toxic effects. However, this does not eliminate the need for moderation, as continuous, high mercury exposure is still a risk, especially for vulnerable populations.

Official Consumption Guidelines

For guidance on safe consumption, it is best to refer to recommendations from trusted health organizations. The FDA, in particular, offers specific advice for different tuna types and demographics.

FDA/EPA Recommended Serving Sizes (per week):

Adults (General Population): Limit albacore (white) tuna to one 4-ounce serving per week. For light tuna (skipjack), up to three 4-ounce servings per week is generally considered safe.
Pregnant or Breastfeeding Women: Because the developing nervous system is particularly sensitive to mercury, these groups are advised to limit albacore tuna to one 4-ounce serving per week. A variety of low-mercury fish is recommended instead.
Children: For young children, the recommended serving size is smaller and should be based on body weight. It's best to consult a pediatrician for specific guidance.

Comparing White Tuna and Light Tuna

To make an informed choice, it's helpful to compare canned white tuna directly with canned light tuna. The primary difference lies in the type of tuna used, which in turn affects the mercury level.


Feature	White (Albacore) Tuna	Light (Skipjack) Tuna
Tuna Species	Albacore	Skipjack, sometimes Yellowfin
Mercury Content	Higher (average 0.35 ppm)	Lower (average 0.126 ppm)
Flavor	Milder, less 'fishy'	Richer, more pronounced 'fishy' flavor
Texture	Firmer, steak-like	Softer, flakier
Omega-3s	Higher	Lower

Making Healthy Choices with White Tuna

For those who enjoy white tuna, there are ways to minimize risk while still enjoying its nutritional benefits. It is a source of high-quality protein, B vitamins, and healthy omega-3 fatty acids that support heart, eye, and brain health.

Tips for Responsible Consumption

Vary Your Fish Intake: Do not rely solely on tuna. Incorporate a variety of low-mercury fish and other protein sources into your diet to prevent a buildup of mercury.
Check Serving Sizes: Be mindful of serving sizes, which are typically 4 ounces for adults. A large tuna steak or oversized serving can significantly increase mercury intake.
Opt for Water-Packed: For canned varieties, choosing water-packed tuna can reduce calories and fat compared to oil-packed, but it does not affect mercury content.
Source Sustainably: Look for labels that indicate sustainable fishing methods like 'pole-and-line-caught,' which often use smaller, younger fish with lower mercury levels.

Conclusion

In conclusion, while white tuna is a nutritious food packed with protein and omega-3 fatty acids, its consumption should be limited due to higher mercury levels compared to other varieties. Health authorities recommend restricting intake to no more than one 4-ounce serving per week for most adults, with even stricter limits for pregnant women, breastfeeding women, and young children. By varying your seafood intake and adhering to recommended serving sizes, you can safely enjoy the health benefits of fish without excessive mercury exposure.

White Tuna - The Takeaway

Eating white tuna in moderation is key to a healthy diet. Limiting yourself to about one serving per week ensures you get the nutritional perks without overdoing it on mercury. By being mindful of serving sizes and choosing a variety of low-mercury fish, you can confidently include white tuna in your meal plan.

Final Thoughts on Balancing Benefits and Risks

The health benefits of regular fish consumption are well-documented, but the risks associated with mercury, especially from larger, predatory fish like albacore, should not be ignored. The key is a balanced approach that embraces variety and respects the guidelines established by health organizations like the FDA. For personalized advice, especially for vulnerable groups, consulting a healthcare provider is always the best course of action.

The Importance of Variety

Variety in seafood choices is the best strategy for reaping the rewards of fish-rich omega-3 fatty acids while minimizing potential risks. This approach prevents over-reliance on a single species and ensures a broader spectrum of nutrients. So, next time you're at the store, consider mixing in some salmon, sardines, or shrimp alongside your occasional can of white tuna.

Frequently Asked Questions

No, it is not recommended to eat white (albacore) tuna every day due to its higher mercury content, which can accumulate in your body over time. Moderation is key to balancing its benefits and risks.

White (albacore) tuna contains significantly more mercury than canned light (skipjack) tuna. This is because albacore are larger, older fish that have accumulated more mercury over their lifespan.

Yes, white tuna is an excellent source of protein, vitamin B12, vitamin D, and omega-3 fatty acids, which are beneficial for heart health and brain function.

Pregnant women, breastfeeding mothers, and young children should be most cautious. Mercury can interfere with a child's development, so these groups should strictly limit or avoid higher-mercury fish.

For most adults, health authorities like the FDA and EPA recommend limiting consumption to one 4-ounce serving of white (albacore) tuna per week.

Generally, canned tuna has less mercury than fresh tuna, as the fish used for canning are smaller and younger, therefore having less time to accumulate mercury.

The best way to reduce mercury intake is to eat a variety of fish and prioritize lower-mercury options like salmon, shrimp, and sardines. Limiting your consumption of higher-mercury fish like white tuna is also effective.