What Is The Healthiest Canned Tuna Low Mercury?

December 29, 2025 •

4 min read

According to the FDA, canned light tuna is categorized as a "Best Choice" for consumption due to its lower mercury content, allowing for 2–3 servings per week. Understanding the type of tuna you eat is crucial for minimizing mercury intake while still enjoying the nutritional benefits of seafood.

Quick Summary

This article explores the different types of canned tuna available and identifies the species with the lowest mercury levels. It also provides guidelines for safe consumption and explains how mercury accumulates in fish.

Key Points

Choose Skipjack: Canned light tuna, which primarily uses skipjack, is the lowest mercury option and is classified as a "Best Choice" by the FDA.
Limit Albacore: Albacore, or white tuna, has higher mercury levels and should be limited to one serving per week, especially for vulnerable populations.
Avoid Bigeye: Bigeye tuna, often served fresh as ahi, has the highest mercury concentration among common species and should be avoided.
Look for Certifications: Certifications like the MSC label and labels for "pole-and-line caught" or "troll-caught" indicate more sustainable and often lower-mercury fishing practices.
Diversify Your Diet: To reduce overall mercury exposure, rotate canned tuna with other low-mercury fish like canned salmon and sardines.
Consider Brand Testing: Some brands like Safe Catch individually test their fish for mercury, offering extra assurance of low levels.

Understanding Mercury in Canned Tuna

Mercury, a neurotoxin that can cause harm when consumed in high amounts, exists naturally in the environment and has been amplified by human industrial activity. This element enters the ocean and is absorbed by marine life, where it is converted into a more toxic form called methylmercury. The process of bioaccumulation means that mercury builds up in a fish's system over its lifespan. As a result, larger, older, and more predatory fish tend to have higher concentrations of mercury than smaller, younger species. This is the primary reason why different types of canned tuna have varying mercury levels.

The Healthiest Low-Mercury Option: Canned Light Tuna

When searching for the healthiest low-mercury canned tuna, the clear winner is canned light tuna, most often made from skipjack. Skipjack are smaller and have a shorter lifespan compared to other tuna species, meaning they accumulate less mercury. As a result, the FDA and EPA classify canned light tuna as a "Best Choice," recommending 2 to 3 servings per week for most people, including pregnant women and children. While it contains slightly less omega-3 fatty acids than albacore, it remains an excellent source of protein, vitamin B12, and other vital nutrients.

Comparing Tuna Species for Mercury Levels

Not all canned tuna is created equal. The species used significantly impacts the mercury content. The following table provides a comparison of the most common canned tuna species based on general mercury levels and health authority recommendations.


Species	Common Label	Mercury Content	FDA/EPA Recommendation	Key Benefit(s)
Skipjack Tuna	Canned Light Tuna	Lowest (Avg. 0.126 ppm)	Best Choice: 2-3 servings/week	Lowest mercury, affordable, high protein
Albacore Tuna	White Tuna	Higher (Avg. 0.350 ppm)	Good Choice: 1 serving/week	Higher in omega-3s, milder flavor
Yellowfin Tuna	Ahi Tuna (often fresh)	Higher (Avg. 0.354 ppm for fresh/frozen)	Good Choice: 1 serving/week	Meaty texture, moderate omega-3s
Bigeye Tuna	Ahi Tuna (fresh/frozen)	Highest (Avg. 0.689 ppm for fresh/frozen)	Choices to Avoid	Not recommended due to high mercury levels

How to Select the Safest Canned Tuna

Choosing a safe and healthy canned tuna goes beyond just selecting "light" tuna. Here are additional factors to consider:

Prioritize Wild-Caught, Smaller Species: Always favor canned light tuna, as it's typically skipjack. Look for labels that specify the tuna is skipjack. For albacore, seek out brands using troll- or pole-caught methods, as this targets younger fish with lower mercury levels.
Consider Brand Transparency: Some brands, such as Safe Catch, test every single tuna for mercury content, marketing a lower mercury product. While independent tests show many standard light tuna products are also low in mercury, brands with this extra verification can offer added reassurance.
Evaluate Fishing Methods: For both mercury safety and environmental sustainability, look for fishing method labels. "Pole-and-line caught" or "troll-caught" methods are more selective and eco-friendly. The Marine Stewardship Council (MSC) label is another excellent indicator of a sustainable fishery.
Choose the Right Packing Medium: Tuna packed in water is generally lower in calories and fat compared to tuna packed in oil. While oil-packed tuna may retain more of its natural omega-3s, the difference is often marginal, and the overall nutritional profile remains excellent.

Low-Mercury Canned Tuna Checklist

Check the Label: Ensure the product is "canned light tuna" and ideally lists skipjack as the species.
Confirm Fishing Method: Look for labels like "pole-and-line caught" for a more sustainable and low-mercury option.
Look for Certifications: The MSC label ensures the tuna comes from a sustainable fishery.
Consider Brand Testing: Brands with rigorous individual fish testing can offer the lowest mercury content.
Opt for Water-Packed: If you are monitoring calorie or fat intake, water-packed is the better choice.

Other Low-Mercury Seafood Options

For those looking to diversify their protein sources or further minimize mercury risk, several other canned seafood options offer low mercury levels. Canned salmon and sardines are both excellent sources of protein and heart-healthy omega-3s and are categorized as "Best Choices" for consumption. Including a variety of low-mercury fish in your diet is the best strategy to maximize nutritional benefits while minimizing any potential risks. FDA/EPA Advice on Eating Fish

Conclusion: Making Informed Choices

Choosing the healthiest canned tuna with low mercury is a simple, informed decision. By selecting canned light tuna, typically made from smaller, younger skipjack, consumers can enjoy a protein-rich, convenient, and affordable meal with the lowest risk of mercury exposure. Prioritizing sustainable fishing methods and diversifying your seafood intake with other low-mercury options like salmon and sardines further enhances the health and environmental benefits of your food choices. The key is to check the label, understand the species, and practice moderation.

Frequently Asked Questions

Canned light tuna, which is most often made from skipjack, has the least amount of mercury due to the smaller size and shorter lifespan of the fish.

Yes, albacore, also known as white tuna, has significantly higher mercury levels than canned light (skipjack) tuna. Health authorities recommend limiting consumption of albacore due to this difference.

Yes, pregnant women can eat canned tuna, but should primarily choose canned light (skipjack) and limit intake to 2–3 servings per week, following FDA/EPA guidelines.

The FDA recommends adults consume 2 to 3 servings (about 8–12 ounces total) of canned light tuna per week as part of a varied and healthy diet.

Brands like Safe Catch test each individual fish for mercury, aiming for levels lower than other brands. However, independent tests show that many standard canned light tuna products are also very low in mercury.

Yes, other excellent low-mercury options include canned salmon and sardines, which also provide beneficial omega-3 fatty acids and other nutrients.

Larger and older tuna species, like albacore and bigeye, have higher mercury levels because they have had more time to accumulate mercury through their diet, a process known as bioaccumulation.