Is 2 cans of tuna safe to eat? A Comprehensive Look at Mercury and Nutrition

December 9, 2025 •

3 min read

According to the FDA, most adults can safely consume around 8 to 12 ounces of low-mercury fish like canned light tuna per week, which works out to two to three cans depending on the size. Therefore, the safety of eating 2 cans of tuna largely depends on the type of tuna you choose and your overall consumption habits.

Quick Summary

Consuming two cans of tuna is generally considered safe for most healthy adults, particularly if opting for canned light tuna. Mercury accumulation is the main concern, with levels varying significantly by species, making variety and moderation crucial for minimizing health risks.

Key Points

Tuna Type Matters: Two cans of light (skipjack) tuna is generally safe for most healthy adults, but two cans of albacore tuna exceeds weekly recommendations due to higher mercury levels.
Mercury Accumulation: Larger, longer-lived tuna species like albacore accumulate more methylmercury than smaller, shorter-lived species like skipjack.
Nutrient-Rich: Canned tuna is an excellent source of lean protein, heart-healthy omega-3 fatty acids, and essential vitamins and minerals like selenium and B12.
Moderation is Key: Eating a variety of protein sources and adhering to FDA guidelines for weekly fish intake is crucial for minimizing mercury exposure over time.
Vulnerable Groups: Pregnant or breastfeeding women and young children have stricter consumption limits for tuna due to mercury's potential impact on development.
Check Labels: Opt for canned tuna labeled as 'light' or 'skipjack' and consider brands that test for lower mercury content.

Understanding the Mercury Risk in Canned Tuna

Mercury, a naturally occurring element, becomes methylmercury in the ocean due to bacteria, accumulating in marine life through bioaccumulation. This means larger, predatory fish like certain tuna species have higher mercury concentrations. Human exposure primarily occurs through fish consumption.

Not all canned tuna carries the same risk. Canned light tuna, usually made from smaller skipjack, has less mercury than canned white tuna (albacore) from larger fish. Overconsumption, especially in vulnerable groups, can affect the nervous system.

FDA and EPA Guidelines for Seafood Consumption

The FDA and EPA guide consumers on balancing fish's nutritional benefits with mercury risks. Adults can safely eat 8 to 12 ounces (2-3 servings) of low-mercury fish weekly. Canned light tuna is a 'Best Choice,' while albacore is a 'Good Choice' due to higher mercury. Specific guidelines exist for vulnerable populations.

Two cans of light (skipjack) tuna weekly is generally safe for adults, fitting within FDA recommendations. However, two cans of albacore tuna would exceed the recommended limit of one 4-ounce serving per week for most adults, increasing mercury accumulation risk.

A Comparison of Canned Tuna Types

The type of tuna significantly impacts safety recommendations.


Feature	Canned Light Tuna (Skipjack)	Canned White Tuna (Albacore)
Mercury Level	Low	High (approx. 3x light tuna)
FDA/EPA Category	Best Choice	Good Choice
Recommended Intake	2-3 servings per week for adults	1 serving per week for adults
Taste Profile	Stronger, more "fishy" flavor	Milder, softer flavor
Nutritional Profile	Excellent source of protein, lower in Omega-3s than albacore	Excellent source of protein and Omega-3s

The Nutritional Benefits of Canned Tuna

Canned tuna is a nutritious food when consumed responsibly. It's an excellent source of lean protein, vital for muscle function.

Tuna also provides heart-healthy omega-3 fatty acids (EPA and DHA), which benefit cardiovascular health. Other nutrients include:

Selenium: An antioxidant potentially protecting against mercury toxicity.
Vitamin D: Important for bones, immunity, and brain function.
Vitamin B12: Essential for DNA, blood cells, and the nervous system.

How to Mitigate Risk and Maximize Health Benefits

Informed choices help you enjoy tuna's benefits while minimizing risks.

Choose light tuna: Opt for canned light (skipjack) tuna for lower mercury levels.
Moderate intake: Follow FDA weekly limits, especially for albacore.
Vary protein: Include other low-mercury seafood and non-fish proteins.
Read labels: Look for "no salt added" and brands testing for mercury.
Consider packing: Note if tuna is packed in water or oil.
Consult a doctor: Vulnerable individuals like pregnant women should seek professional advice.

An Environmental Working Group seafood calculator can provide personalized recommendations.

The Verdict: Is 2 Cans of Tuna Safe to Eat?

For most healthy adults, two cans of light (skipjack) tuna per week is generally safe and within FDA recommendations. This provides nutritional benefits without significant mercury risk. However, two cans of albacore tuna weekly exceed the recommended limit. Moderation and choosing light tuna are crucial. Vulnerable groups should follow stricter guidelines and consult a healthcare professional.

Conclusion

While canned tuna is a convenient and nutritious food, its mercury content requires consideration. Canned light tuna has significantly less mercury than albacore. By choosing light tuna and adhering to weekly limits, most healthy adults can safely eat two cans of tuna as part of a balanced diet. Variety in protein sources is essential. Always consult a medical professional for specific health concerns.

Frequently Asked Questions

No, the FDA recommends that most adults limit their consumption of canned albacore tuna to one 4-ounce serving per week due to its higher mercury levels.

Canned light tuna, which is typically made from skipjack, is the lowest in mercury among canned tuna varieties.

Symptoms of long-term, high-dose mercury exposure can include fatigue, memory loss, muscle weakness, numbness, and tremors. These are rare with moderate tuna consumption.

Yes, canned tuna, particularly albacore, is a great source of heart-healthy omega-3 fatty acids, including EPA and DHA.

No, pregnant women are advised to limit their intake to 2-3 servings (8-12 ounces) per week of lower-mercury fish from the 'Best Choices' list, which includes canned light tuna.

Canned light tuna is usually skipjack tuna, which is smaller and lower in mercury. Canned white tuna is albacore, which is a larger species with higher mercury levels and a milder flavor.

Choose canned light tuna, moderate your intake, and incorporate a variety of other low-mercury protein sources like salmon, shrimp, and sardines into your diet.