Is tuna actually healthy for you? The full nutrition breakdown and key risks

October 8, 2025 •

3 min read

According to the Dietary Guidelines for Americans, most adults should consume at least eight ounces of seafood, like tuna, per week. This recommendation often prompts the question: is tuna actually healthy for you? The answer is yes, with some important caveats, including mercury content and the type of tuna consumed.

Quick Summary

An analysis of tuna's nutritional profile reveals significant benefits, including high protein and omega-3 fatty acids, alongside potential risks related to mercury. The safety and healthfulness depend heavily on the type and amount consumed, with guidelines recommending moderation and specific choices for vulnerable populations.

Key Points

Mercury Is a Key Concern: Tuna contains mercury, with larger species like albacore and bigeye having higher levels than smaller skipjack or light tuna.
Moderate Intake Is Safest: The FDA recommends specific weekly serving limits, with canned light tuna (skipjack) being the safest and most frequent option.
High in Lean Protein and Omega-3s: Tuna is an excellent source of high-quality protein and heart-healthy omega-3 fatty acids (EPA and DHA).
Packed with Vitamins and Minerals: It provides crucial nutrients such as Vitamin D, Vitamin B12, selenium, and iron.
Choose Water-Packed Over Oil-Packed for Weight Management: Water-packed canned tuna is lower in calories and fat, while oil-packed retains more fat and calories.
Check Guidelines for Sensitive Groups: Pregnant women, breastfeeding mothers, and young children should adhere to specific, stricter consumption limits for lower-mercury tuna.

Tuna's Impressive Nutritional Profile

Tuna is a popular food source known for its nutritional benefits and versatility. It is a good source of lean protein, providing essential amino acids. A typical serving offers a substantial amount of protein with relatively few calories.

Beyond protein, tuna contains several key vitamins and minerals.

Key Nutrients in Tuna:

Omega-3 Fatty Acids (EPA and DHA): These are beneficial for heart and brain health and can help reduce inflammation.
Vitamin D: Tuna is one of the few natural sources of this vitamin, important for bone health and the immune system.
B Vitamins: Essential for energy metabolism and cell function.
Selenium: An antioxidant that supports immune function and may help the body eliminate mercury.
Iron: Necessary for red blood cell production.

The Elephant in the Can: Understanding the Mercury Risk

The main health concern with tuna is its mercury content. Tuna, being a predatory fish, accumulates methylmercury, which is toxic, in its tissues. The amount of mercury varies depending on the type and size of the tuna. High mercury exposure can lead to serious health issues, particularly affecting the nervous system. This risk is heightened for pregnant or breastfeeding women and young children due to potential impacts on brain development.

Comparing Different Types of Tuna

To manage mercury exposure, it's important to differentiate between tuna types, as mercury levels vary. Smaller, younger tuna species typically contain less mercury than larger, older ones.


Tuna Type	Typical Labeling	Mercury Level	Serving Recommendations (FDA for most adults)
Skipjack	Canned Light	Lowest	2–3 servings (8–12 ounces) per week
Yellowfin	Canned Light / Ahi	Moderate	1 serving (4 ounces) per week
Albacore	Canned White	High	1 serving (4 ounces) per week
Bigeye	Ahi (often used for sushi)	Highest	Avoid or limit heavily

Vulnerable populations, such as pregnant women, should follow stricter consumption guidelines and focus on lower-mercury options. Always refer to advice from health authorities like the FDA.

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

The form of tuna affects mercury content and nutrition. Canned tuna, usually skipjack, generally has lower mercury than fresh or frozen steaks from larger species like albacore.

Water-Packed vs. Oil-Packed:

Water-packed is lower in fat and calories, potentially aiding weight management. However, some healthy fats may be lost during draining.
Oil-packed retains more omega-3 fats but also adds calories. For this option, using healthy olive oil is recommended.

When choosing canned tuna, consider options with no added salt or reduced sodium.

Health Benefits of Moderate Tuna Consumption

With careful consumption regarding mercury, tuna can be a healthy dietary addition:

Supports Heart Health: EPA and DHA omega-3s help reduce heart disease risk by impacting triglycerides and blood pressure.
Aids in Weight Management: High protein content promotes fullness, which can help in reducing overall calorie intake.
Boosts Brain Function: Omega-3s, especially DHA, are important for cognitive health and may help prevent age-related cognitive decline.
Promotes Bone Health: Vitamin D is vital for calcium absorption and maintaining strong bones.
Provides Essential Nutrients: Tuna is a convenient source of nutrients like Vitamin B12, selenium, and iron.

For most healthy adults, including tuna as part of a varied seafood diet that includes lower-mercury fish like salmon and sardines is recommended. Information on sustainable seafood choices is available from organizations like the Marine Stewardship Council.

Conclusion: A Balanced Approach Is Key

In summary, the health benefits of tuna depend on consumption habits. It is a nutrient-rich food with protein, omega-3s, and various vitamins and minerals. However, the risk of mercury accumulation, particularly from larger species like bigeye and albacore, necessitates a cautious approach. Moderate consumption and selecting lower-mercury types like canned light or skipjack tuna a few times weekly allow you to enjoy its benefits while minimizing risk. Incorporating a variety of fish into your diet is the best strategy for obtaining comprehensive seafood nutrition safely.

Frequently Asked Questions

Yes, canned tuna is generally good for you when consumed in moderation. It is an affordable and convenient source of high-quality protein, omega-3 fatty acids, and important vitamins and minerals. Opt for canned light tuna (skipjack) to minimize mercury exposure.

Canned light tuna, which is most often made from smaller skipjack tuna, typically has the lowest levels of mercury. This makes it the best choice for more frequent consumption, especially for sensitive populations.

For most healthy adults, the FDA recommends consuming two to three servings (8–12 ounces) of canned light tuna per week, or one serving (4 ounces) of canned white (albacore) tuna per week. It is best to vary your seafood choices.

Tuna can be an excellent food for weight loss. Its high protein content keeps you feeling full and satisfied, while its low-calorie nature (especially water-packed) fits well into a reduced-calorie diet.

Tuna packed in water contains fewer calories and less fat, which can be beneficial for weight management. Tuna packed in oil is higher in calories but can contain slightly more omega-3s, as some are lost when draining water-packed tuna. The healthiest choice depends on your specific nutritional goals.

Pregnant women should be cautious due to mercury content. The FDA recommends pregnant and breastfeeding women eat two to three servings of canned light tuna per week, but limit canned albacore to no more than one serving (4 ounces) per week. They should avoid bigeye tuna altogether.

Besides mercury, consuming tuna can also pose risks from high sodium content if packed in brine. Some cans may also contain trace amounts of Bisphenol A (BPA) from the can lining, although low-BPA or BPA-free options are available.