What is the best tuna with the least mercury?

January 11, 2026 •

4 min read

According to Consumer Reports testing, light and skipjack tuna varieties consistently contain lower levels of mercury on average compared to albacore. Selecting the best tuna with the least mercury is a common concern for health-conscious consumers looking to balance nutritional benefits with food safety.

Quick Summary

This article explains which tuna species have the lowest mercury levels and provides guidelines for safe consumption, especially for sensitive populations. It details the bioaccumulation process of methylmercury and offers low-mercury alternatives to help consumers make informed dietary choices.

Key Points

Canned Light is Lowest: Canned light tuna, primarily skipjack, has the least mercury due to the smaller, younger fish used.
Albacore Has More Mercury: Canned albacore tuna typically contains three times more mercury than canned light tuna and should be consumed less frequently.
Sensitive Groups Need Caution: Pregnant women, breastfeeding mothers, and young children should limit or avoid high-mercury tuna species due to the risk to developing nervous systems.
Moderation and Variety are Key: To minimize overall mercury exposure while gaining nutritional benefits, eat a variety of seafood and limit tuna consumption.
Consider Brands with Testing: Some brands, like Safe Catch, test every tuna for mercury, offering added assurance for consumers.
Selenium Offers Protection: Tuna contains selenium, a mineral that binds to mercury and may reduce its toxicity, but this is not a substitute for choosing lower-mercury options.
Bioaccumulation Explains Levels: Larger, older predatory fish like bigeye tuna have the highest mercury levels due to biomagnification up the food chain.

Understanding Mercury in Tuna

Mercury is a naturally occurring element that is released into the environment and converted by bacteria into methylmercury, a highly toxic organic form. Fish and shellfish absorb this methylmercury, and it accumulates in their tissues. Larger, predatory fish like tuna are higher up the food chain, leading to a process called biomagnification where they accumulate higher levels of mercury over their lifespan.

Why Mercury Levels Differ Between Tuna Species

Not all tuna species are created equal when it comes to mercury content. The primary factor is the size and lifespan of the fish. Smaller, shorter-lived species tend to have significantly lower mercury concentrations than larger, longer-lived ones. This is why canned light tuna is generally a safer choice than albacore. The source of mercury in tuna can also come from industrial pollution, though some research suggests that for certain populations of tuna, natural sources may be more significant.

The Best Choices for Low-Mercury Tuna

For those seeking the lowest mercury levels, the choice is clear: canned light tuna, typically made from skipjack tuna, is the best option. Skipjack tuna are smaller and grow faster than albacore, resulting in less time for mercury to accumulate in their bodies. The US Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) place canned light tuna in their “Best Choices” category for consumption. Brands like Bumble Bee Chunk Light, Chicken of the Sea Chunk Light, and Safe Catch Wild Elite are among the safer options identified by consumer advocates.

Comparison of Tuna Species by Mercury Content

To help you visualize the differences, here is a comparison table of common tuna species and their approximate mercury levels. These figures represent average concentrations, and actual levels can vary by specific product.


Tuna Species	Mercury Level (ppm)*	Notes
Canned Light (Skipjack)	~0.126	Best choice for lowest mercury.
Fresh/Frozen Skipjack	~0.144	Low mercury content.
Canned Albacore (White)	~0.350	Three times more mercury than light tuna.
Fresh/Frozen Yellowfin	~0.354	Moderate mercury, also known as Ahi.
Fresh/Frozen Albacore	~0.358	Higher mercury, similar to canned Albacore.
Fresh/Frozen Bigeye	~0.689	Very high mercury content, should be avoided.

*Mercury levels based on data from Healthline, citing FDA information.

Recommendations for Safe Consumption

Health experts emphasize that the benefits of eating fish, such as protein and omega-3 fatty acids, often outweigh the risks of mercury for the general population. However, sensitive groups, including pregnant women, breastfeeding mothers, and young children, should be more cautious with their intake. The FDA and EPA provide specific guidance for these populations. It's also important to consume a variety of fish, not just tuna, to diversify nutrient intake and minimize exposure to any single contaminant. For example, other low-mercury seafood options include salmon, sardines, shrimp, and tilapia.

Navigating the Risks of Unpredictable Spikes

Consumer reports have highlighted that even within low-mercury species like skipjack, there can be unpredictable spikes in mercury levels in individual cans. This makes it difficult for consumers to know the exact mercury content of a single product. For this reason, some advocate for brands that test every single tuna caught, such as Safe Catch, which claims to do so to ensure the lowest mercury levels. The unpredictable nature of these spikes makes moderation and variety in seafood consumption all the more important.

The Role of Selenium

Interestingly, tuna contains selenium, a mineral that can help protect the body against mercury toxicity. Selenium binds to mercury, creating a complex that is less harmful and can be redistributed away from vital organs like the brain. This natural protective mechanism is one reason why experts still consider moderate seafood consumption beneficial. However, relying solely on selenium to counteract all mercury intake is not a substitute for making low-mercury choices, especially for vulnerable individuals.

The Future of Tuna and Mercury Concerns

Scientific studies continue to monitor mercury levels in marine life. While some research suggests that overall mercury concentrations in tuna have remained stable for decades, ongoing industrial pollution means future levels could increase. This underscores the need for continued vigilance and informed consumer choices. Better labeling and increased transparency from food manufacturers would also empower consumers to make safer decisions, something some advocacy groups are pushing for.

Conclusion: Making the Safest Tuna Choices

To confidently answer the question, "what is the best tuna with the least mercury?", the data points to canned light tuna, particularly varieties derived from smaller skipjack species. This is because younger, smaller fish have less time to accumulate methylmercury through bioaccumulation. Consumers should limit their intake of albacore and completely avoid high-mercury species like bigeye tuna. By prioritizing variety and moderation in your overall seafood diet, you can enjoy the many nutritional benefits of fish while minimizing your mercury exposure.

For more detailed information on seafood consumption guidelines and mercury levels, refer to the FDA and EPA's Advice About Eating Fish.

Tips for Reducing Mercury Exposure

Choose smaller species: Opt for canned light (skipjack) over albacore.
Vary your seafood: Include other low-mercury fish like salmon, shrimp, and sardines in your diet.
Moderate intake: Follow consumption guidelines, especially if you belong to a sensitive group like pregnant women or young children.
Check sourcing: Consider brands that independently test for mercury levels.
Stay informed: Regularly check public health advisories from agencies like the FDA.

Disclaimer: The information provided is for educational purposes only and should not be considered medical advice. Always consult with a healthcare professional regarding your specific dietary needs.

Frequently Asked Questions

Canned light tuna, which is most often made from smaller skipjack tuna, has the lowest mercury content. Albacore, or white tuna, generally contains higher levels of mercury.

Albacore tuna are larger and live longer than skipjack tuna. This gives them more time to accumulate higher concentrations of mercury through the process of biomagnification.

While canned light tuna is a "Best Choice" for the general population, some experts recommend that pregnant women avoid tuna altogether to minimize risk, or at least strictly limit their intake of lower-mercury varieties and avoid albacore.

No, cooking or cleaning tuna does not reduce its mercury content. Methylmercury is found throughout the muscle tissue of the fish, so it cannot be removed through preparation.

Excellent low-mercury seafood alternatives include salmon, sardines, anchovies, shrimp, and tilapia. Eating a variety of fish helps to get nutritional benefits while managing mercury intake.

For most adults, the FDA recommends 2-3 servings of canned light tuna per week. Consumption of albacore tuna should be limited to one serving per week due to its higher mercury levels.

Safe Catch claims to test every single tuna for mercury, and their products generally have very low levels. However, testing by Consumer Reports found that the average levels in many light and skipjack tunas were comparable, though Safe Catch's claim to test each fish is unique.

Mercury enters the ocean from both natural sources (like volcanic activity) and human activities (like coal-burning). It is converted into methylmercury by bacteria, and this is absorbed and accumulated by fish as they consume smaller organisms.