Is Canned Tuna OK to Eat Every Day?

October 16, 2025 •

3 min read

According to the FDA, most adults should aim for 8 to 12 ounces of seafood per week, which can include canned tuna. While canned tuna is an affordable, protein-packed, and convenient pantry staple, eating it every single day is not recommended due to the potential for mercury accumulation over time.

Quick Summary

This article explores the health implications of daily canned tuna consumption, including the risks of mercury buildup and high sodium intake, as well as the nutritional benefits like lean protein and omega-3s. It provides guidance on safe weekly serving limits for different types of tuna and for various populations.

Key Points

Mercury is a neurotoxin: Large fish like tuna accumulate mercury, which can harm the nervous system with excessive intake.
Not all canned tuna is equal: Canned light (skipjack) tuna contains significantly less mercury than canned white (albacore) tuna.
Moderate consumption is safe: Most adults can safely consume 2-3 servings of canned light tuna or one serving of albacore tuna per week.
Pregnant women and children are more sensitive: These groups should follow specific, more restrictive FDA guidelines for tuna consumption due to developmental risks.
Tuna is a nutritional powerhouse: It provides excellent protein, heart-healthy omega-3s, and essential vitamins and minerals like B12, D, and selenium.
Consider sodium and packing liquid: Low-sodium and water-packed varieties are available for those monitoring salt intake and calories.

Understanding the Mercury Risk in Canned Tuna

The primary concern with eating canned tuna every day is the potential for mercury poisoning. Mercury enters the ocean and is converted into methylmercury, a neurotoxin that accumulates in fish. Larger fish like tuna have higher concentrations due to bioaccumulation and biomagnification up the food chain.

Excessive mercury exposure can harm the central nervous system, causing neurological problems like tremors and impaired coordination. Pregnant individuals, breastfeeding women, and young children are particularly vulnerable, as mercury can impact fetal and brain development.

Canned Tuna: Light vs. Albacore

The mercury content in canned tuna varies by type, primarily light tuna and albacore tuna.

Light Tuna (Skipjack)

Typically from smaller skipjack tuna with lower mercury levels.
Categorized as a "best choice" by the FDA, allowing for 2-3 servings per week for most adults.
Has a darker meat and richer flavor.

Albacore Tuna (White)

From larger species, containing significantly more mercury (almost three times that of light tuna).
Classified as a "good choice" by the FDA, with a recommendation of no more than one 4-ounce serving per week for adults.
Offers a milder flavor and firmer, whiter meat.

Canned Tuna Nutrition and Health Benefits

In moderation, canned tuna is a nutritious food.

Protein Source: It provides lean protein that supports muscle health and satiety.
Omega-3 Fatty Acids: Rich in EPA and DHA, beneficial for heart and brain health.
Vitamins and Minerals: A source of B vitamins (especially B12), selenium, iron, phosphorus, and vitamin D.

Additional Considerations for Canned Tuna

Factors like how tuna is packed, its sodium content, and sustainability are also worth considering.

Packed in Water vs. Oil

Water-packed tuna is lower in fat and calories.
Oil-packed tuna is higher in calories and fat, though some prefer its taste and texture. Olive oil-packed can add healthy fats.

Sodium Content

Canned tuna can be high in sodium due to added salt. Low-sodium or "no salt added" options are available and recommended for managing intake.

Sustainability and Sourcing

Look for sustainably sourced tuna with certifications like MSC or labels indicating methods like "pole-and-line-caught".

Comparison Table: Canned Light (Skipjack) vs. Canned White (Albacore) Tuna


Feature	Canned Light (Skipjack) Tuna	Canned White (Albacore) Tuna
Mercury Content	Lower	Higher (approx. 3x light tuna)
Recommended Intake	2-3 servings/week for most adults	Max 1 serving/week for most adults
Flavor	Stronger, richer flavor	Milder flavor
Meat Color	Darker meat	Lighter, almost white meat
Texture	Softer, flaked consistency	Firmer, larger chunks
Best Uses	Sandwiches, pasta dishes, casseroles	Salads, recipes needing a milder taste

Conclusion

Eating canned tuna daily is not advised due to mercury risks, but it is a nutritious addition to a balanced diet in moderation. Prioritize low-mercury options like canned light (skipjack) tuna and adhere to weekly serving limits. Be mindful of sodium levels and choose water-packed or "no salt added" varieties as needed. By consuming canned tuna thoughtfully and varying your protein sources, you can safely enjoy its benefits.

For additional nutritional guidance, consult the FDA's seafood consumption recommendations.

Frequently Asked Questions

The main concern is the accumulation of methylmercury, a neurotoxin, which is present in higher concentrations in larger fish like tuna. Daily consumption can lead to mercury buildup over time, potentially causing neurological issues.

Light tuna (often skipjack) comes from smaller fish and has lower mercury levels, darker meat, and a richer flavor. Albacore, or white tuna, comes from a larger species with higher mercury content, milder flavor, and whiter, firmer meat.

For most adults, the FDA recommends 2-3 servings (8–12 ounces) of canned light tuna per week, or no more than one serving (4 ounces) of canned white (albacore) tuna per week due to its higher mercury content.

Yes, in moderation. It is an excellent source of lean protein, heart-healthy omega-3 fatty acids, and essential nutrients like B12, selenium, and vitamin D.

Canned light tuna, which is most often made from skipjack, has the lowest mercury levels among the commonly canned varieties.

Yes, but with strict limitations. The FDA advises that pregnant or breastfeeding individuals can have 2–3 servings per week of canned light tuna, but only one serving per week of canned albacore.

Yes. Tuna packed in water is typically lower in calories and fat, while oil-packed tuna has more calories and a richer flavor. For those monitoring calorie and fat intake, water-packed is often the better choice.