What is the Cleanest Tuna to Eat?

January 12, 2026 •

4 min read

Smaller tuna species like skipjack generally have lower mercury levels than larger ones, according to a 2025 study. Knowing what is the cleanest tuna to eat is vital, especially for vulnerable groups like pregnant women and children. Understanding mercury accumulation is the first step toward a healthier choice.

Quick Summary

The cleanest tuna options are often smaller species like skipjack, labeled 'canned light,' due to lower mercury content. Sustainably sourced and third-party tested brands help to ensure safer, more environmentally friendly choices.

Key Points

Skipjack is Cleanest: Canned light (skipjack) tuna has the lowest mercury levels due to the species' smaller size and shorter lifespan.
Albacore is Higher in Mercury: Canned white (albacore) tuna contains nearly three times more mercury than skipjack and should be consumed less frequently.
Check for Certifications: Look for 'pole-and-line caught' or MSC-certified labels to ensure a sustainable and environmentally-friendly product.
Consider Third-Party Tested Brands: For maximum safety, some brands voluntarily test each tuna for mercury, offering heightened peace of mind.
Vulnerable Groups Need Caution: Pregnant women, breastfeeding mothers, and young children should limit or carefully monitor their tuna intake, favoring low-mercury skipjack.
Be Mindful of Canning Practices: Opt for tuna packed in water to reduce calories and fat, and choose BPA-free cans to avoid chemical exposure.
Avoid Bigeye (Ahi) Tuna: This species, often used in sushi, has the highest mercury concentration and is the least advisable for frequent consumption.

Understanding Mercury in Tuna

Mercury is a naturally occurring heavy metal that enters the ocean through both natural and industrial sources. In the marine environment, bacteria transform it into methylmercury, a toxic compound absorbed by marine life. The concentration of methylmercury in fish increases as it moves up the food chain, a process called biomagnification. As a predatory fish, tuna can accumulate higher levels of mercury from the smaller fish it eats throughout its lifespan.

This accumulation directly relates to the tuna's size and age. Larger and older fish, like bigeye and some albacore, have more time to accumulate mercury and therefore have higher concentrations. Smaller, faster-growing species like skipjack and younger yellowfin have less time to accumulate this heavy metal, resulting in a cleaner, safer product. Health organizations like the FDA provide guidance based on these differences, recommending limited consumption of higher-mercury varieties and favoring lower-mercury alternatives.

Comparing Different Types of Tuna

When choosing the cleanest tuna, it's essential to differentiate between the species commonly sold. The most common types available in cans and pouches are skipjack, often labeled as 'chunk light,' and albacore, which is labeled 'white' tuna.

Skipjack (Canned Light Tuna): This is the smallest and fastest-maturing of the tuna species used for canning. As a result, it consistently has the lowest mercury levels, making it the cleanest and safest option for frequent consumption.
Albacore (Canned White Tuna): Albacore is a larger species than skipjack and typically contains nearly three times the mercury. The FDA recommends a lower weekly intake of albacore compared to light tuna, especially for pregnant women and young children.
Yellowfin: While often sold as fresh or frozen steaks, yellowfin is also used in some canned products, sometimes labeled 'gourmet' or 'tonno'. Its mercury levels are comparable to albacore, so it should be consumed in moderation.
Bigeye (Ahi): This species is primarily sold fresh for sushi and sashimi and is consistently the highest in mercury, making it a 'choice to avoid' for many health-conscious consumers, especially pregnant women.

The Importance of Sustainable Fishing Methods

Besides mercury content, the cleanest tuna is also sourced ethically and sustainably. Choosing products from companies that use responsible fishing practices helps protect marine ecosystems and ensures the long-term health of fish populations.

Pole-and-Line or Troll-Caught: These methods involve catching fish one by one, which significantly reduces bycatch—the accidental capture of non-target marine species like dolphins and sharks. Look for labels indicating 'pole-and-line caught' or 'troll-caught' to support more sustainable practices.
MSC Certification: Products with the Marine Stewardship Council (MSC) blue fish label have been certified as meeting rigorous sustainability standards. Many brands offer MSC-certified skipjack tuna.
FAD-Free: Fish Aggregating Devices (FADs) are often used to attract tuna, but they can have negative impacts on the marine environment. Some brands specify they are 'FAD-free,' indicating a more eco-friendly harvesting method.

Comparison Table: Tuna Mercury and Sustainability


Tuna Species	Common Label	Mercury Levels	Sustainable Options	Ideal Consumption
Skipjack	Canned Light	Lowest	Widely available (e.g., MSC-certified, pole-and-line)	2-3 servings per week for most adults
Albacore	Canned White	Medium-High	Available but less common than skipjack	Limited to 1 serving per week for most adults
Yellowfin	Fresh/Gourmet	High	Pole-and-line caught options exist	Limited intake, primarily fresh
Bigeye (Ahi)	Sushi Grade/Steaks	Highest	Least sustainable due to overfishing	Avoid, especially for vulnerable populations

Making the Cleanest Choice: Beyond Species

Selecting the species with the lowest mercury, like skipjack, is the most crucial step, but other factors also play a role in finding the cleanest product.

Third-Party Testing: Some brands, like Safe Catch, test every single tuna for mercury content, exceeding FDA standards. While this may come at a premium, it offers an extra layer of assurance.
Packed in Water vs. Oil: For those managing calorie and fat intake, water-packed tuna is the better choice. However, tuna packed in extra virgin olive oil can sometimes have better flavor and a richer texture, while retaining beneficial omega-3s.
BPA-Free Cans: A chemical called bisphenol A (BPA) is sometimes used in the lining of canned food containers and has been a source of health concern. Many brands now offer BPA-free options, and it is wise to choose these when possible.
Sodium Content: Standard canned tuna can be high in sodium, so those with blood pressure concerns should look for 'no salt added' or 'low sodium' versions.

Conclusion: Prioritizing Your Choices

In the quest for the cleanest tuna, the primary consideration should be the species, with smaller, younger fish like skipjack being the clear winner for its lower mercury levels and more sustainable profile. Complementing this choice with products that are pole-and-line caught, MSC-certified, and third-party tested can ensure the healthiest and most environmentally friendly option. While canned tuna remains a nutritious source of protein and omega-3s, informed selection is key to minimizing potential health risks associated with mercury. For vulnerable populations, such as pregnant women and children, adhering strictly to recommended serving limits and favoring canned light (skipjack) tuna is highly advisable. By being a discerning consumer, you can continue to enjoy the benefits of tuna responsibly.

Shopping for the Cleanest Tuna: A Quick Guide

Prioritize Skipjack: Look for 'canned light' tuna, which is almost always skipjack, for the lowest mercury levels.
Check for Certifications: The MSC blue label guarantees sustainable practices.
Read the Label: Seek out 'pole-and-line caught' or 'troll-caught' descriptions to reduce environmental impact.
Consider Third-Party Tested Brands: If mercury is a major concern, brands that test every fish, like Safe Catch, offer the highest assurance.
Look for BPA-Free Cans: Choose cans specifically marked as BPA-free to avoid this potential chemical exposure.
Manage Sodium: If needed, opt for 'low sodium' or 'no salt added' varieties.

Frequently Asked Questions

Canned light tuna, which is made from smaller skipjack species, consistently contains the lowest levels of mercury. This is the safest and cleanest option for regular consumption.

While tuna is nutritious, it should not be consumed daily due to mercury accumulation. The FDA and EPA recommend moderate intake, with specific guidelines for different tuna types and populations, such as pregnant women.

Canned light tuna (skipjack) is generally considered better due to its significantly lower mercury content. Albacore (white) tuna is a larger fish and accumulates higher mercury levels, so it should be consumed in more limited quantities.

Canned albacore tuna typically has nearly three times the mercury content of canned light (skipjack) tuna. This difference is due to albacore being a larger, older fish that has had more time for mercury to accumulate.

Pregnant and breastfeeding women are advised to choose canned light (skipjack) tuna and limit consumption to 2–3 servings per week. They should limit albacore tuna to no more than one serving per week and avoid high-mercury bigeye tuna entirely.

Look for labels that indicate 'pole-and-line caught' or certifications from organizations like the Marine Stewardship Council (MSC). These ensure that the tuna was caught using methods that minimize harm to other marine life.

Yes, some brands, like Safe Catch, voluntarily test every single fish for mercury content to ensure it is below set safety standards. This provides an additional layer of consumer protection.

Not necessarily. The mercury content of tuna depends on the species, not just whether it is fresh or canned. Canned tuna often uses smaller, younger fish (like skipjack), which have lower mercury levels than large, fresh tuna steaks from species like bigeye.

For those seeking variety, other seafood options with low mercury include salmon, sardines, cod, and mackerel (avoiding King mackerel). These can be incorporated into a balanced diet alongside low-mercury tuna.

BPA-free means the can's lining does not contain bisphenol A, an industrial chemical used to prevent corrosion. Many people prefer to avoid BPA due to potential health concerns, so choosing BPA-free cans is a recommended practice.