What is the healthiest safest tuna?

November 27, 2025 •

4 min read

According to the FDA, canned light tuna, typically made from skipjack, is classified as a "Best Choice" due to its low mercury levels, while larger species like bigeye are classified as "Choices to Avoid". This makes canned light tuna the overall healthiest and safest tuna option for regular consumption.

Quick Summary

A comprehensive guide to selecting the healthiest and safest tuna, focusing on mercury content differences between species like skipjack and albacore. Offers actionable advice on consumption frequency and identifying trustworthy brands.

Key Points

Canned Light Tuna (Skipjack) is Safest: Made from smaller, fast-growing skipjack, it contains the lowest mercury levels and is an FDA "Best Choice" for frequent consumption.
Albacore is a "Good Choice" in Moderation: White (albacore) tuna has higher mercury than skipjack, so intake should be limited to about one 4-ounce serving per week for adults.
Avoid High-Mercury Species: Bigeye, bluefin, and large yellowfin tuna have the highest mercury levels and should be avoided, especially by sensitive populations.
Opt for Water-Packed to Reduce Calories: Tuna packed in water contains fewer calories and fat than oil-packed versions, which can be beneficial for weight management.
Choose Sustainable Brands: Look for "pole-and-line caught" or "troll-caught" labels to find tuna sourced from smaller, younger fish with lower mercury content, supporting sustainable fishing practices.
Test-and-Label Brands Offer More Purity: Some brands, like Safe Catch, test each fish for mercury, ensuring a guaranteed low-mercury product, though often at a higher price point.
Mindful Consumption is Key: For all types of tuna, moderation is crucial. Follow FDA guidelines on weekly serving sizes based on the tuna species.

Understanding the Tuna Spectrum: Health vs. Mercury

When it comes to selecting tuna, the trade-off between nutritional benefits and mercury content is a primary concern for many consumers. While tuna is a high-protein, omega-3 rich food, its position high up the marine food chain means some species accumulate higher levels of methylmercury, a neurotoxin that can cause health problems if consumed excessively. Understanding these differences is crucial for making the healthiest, safest choice for yourself and your family.

The Healthiest Safest Tuna: Skipjack

Canned light tuna, which primarily contains skipjack, consistently ranks as the healthiest safest tuna option. Skipjack tuna are smaller and have a shorter lifespan compared to other species, which results in significantly lower mercury accumulation. The FDA categorizes canned light tuna as a "Best Choice," recommending it for adults, pregnant women, and children with an intake of two to three servings per week. It offers a lean source of protein and beneficial omega-3s, with fewer calories and fat than albacore.

Low Mercury: As a smaller, faster-growing fish, skipjack has the lowest mean mercury concentration among commonly harvested tuna species.
High Protein: It offers a substantial amount of lean protein, contributing to satiety and muscle repair.
Omega-3s: Despite being lower in fat than albacore, it still contains heart-healthy omega-3 fatty acids.

The Good, the Bad, and the Ahi: Comparing Tuna Species

To make an informed decision, it's helpful to compare the most common tuna species found in stores and restaurants. Here is a comparison of health and safety factors.


Feature	Skipjack / Canned Light Tuna	Albacore / White Tuna	Bigeye / Ahi Tuna	Bluefin Tuna
Mercury Levels	Lowest. Canned light is the FDA's 'Best Choice'.	Moderate. Higher than skipjack, FDA 'Good Choice' for limited intake.	Highest. Should be avoided by sensitive groups; FDA 'Choice to Avoid'.	Very High. Levels often exceed safety guidelines.
Omega-3s	Moderate levels, providing key health benefits.	Higher levels than skipjack, offering a rich source.	Contains omega-3s, but mercury risk outweighs benefit for frequent consumption.	Highest content, but mercury levels make it a poor health choice.
Availability	Widely available in cans and pouches. Most common type of canned tuna.	Commonly sold canned as 'white tuna.' Also available fresh or frozen.	Often served fresh or frozen for sushi and steaks.	Considered a delicacy, primarily for high-end sushi and sashimi.
Sustainability	Younger, smaller fish often caught via sustainable 'pole-and-line' or 'troll' methods.	Smaller albacore from certain regions are more sustainable; look for labels.	Often associated with unsustainable fishing practices.	Often overfished and environmentally damaging fishing methods.

Considerations Beyond the Species: Packing and Sourcing

Beyond the species, how the tuna is processed and caught also plays a significant role in its health and safety profile. Opting for water-packed tuna is a great choice if you're watching your calorie and fat intake, as it has substantially fewer calories than oil-packed versions. For those on sodium-restricted diets, many brands now offer "no salt added" options.

Another important factor is the fishing method. Brands that practice sustainable fishing, such as pole-and-line or troll-caught methods, are generally preferred. These methods minimize environmental impact and often target younger, smaller fish with naturally lower mercury levels. The Monterey Bay Aquarium Seafood Watch program offers excellent resources for verifying sustainable sourcing. Brands like Safe Catch and Wild Planet are known for their rigorous testing and sustainable practices.

Safe Consumption Guidelines

To safely incorporate tuna into your diet, it's essential to follow recommended guidelines based on the species. The FDA and EPA provide clear recommendations for weekly consumption to minimize mercury exposure while maximizing the benefits of omega-3s.

For adults, two to three 4-ounce servings of canned light tuna (skipjack) per week is considered safe.
For species higher in mercury, such as canned white (albacore) or yellowfin, adults should limit intake to one 4-ounce serving per week.
Pregnant or breastfeeding women and young children should adhere to stricter guidelines. Canned light tuna is the only recommended type, and intake should not exceed the advised weekly amount. Some organizations, like Consumer Reports, even advise pregnant people to avoid tuna completely out of caution.

Conclusion: Making the Best Choice for You

Choosing the healthiest safest tuna comes down to prioritizing low mercury, proper sourcing, and sensible consumption. Canned light tuna from smaller skipjack species is the clear winner for minimizing mercury risk, especially for frequent eaters or vulnerable populations. For those who prefer albacore's flavor and higher omega-3 content, moderate consumption is key. Always read the label to identify the species and look for sustainably sourced options like pole-and-line caught tuna. Ultimately, a balanced approach that includes a variety of low-mercury seafood, like salmon and sardines, along with mindful tuna choices, ensures you reap the health benefits without unnecessary risk.

Visit the FDA website for more comprehensive guidance on fish consumption and mercury levels.

Frequently Asked Questions

Canned light tuna, which is predominantly skipjack, has the lowest mercury concentration. It is recommended by the FDA as a "Best Choice" for regular consumption, including for pregnant women and children.

Yes, albacore tuna is safe to eat, but in moderation. Because it is a larger fish and accumulates more mercury than skipjack, the FDA lists it as a "Good Choice," recommending a maximum of one 4-ounce serving per week for adults.

The frequency depends on the type. You can eat canned light tuna (skipjack) two to three times per week. For canned white (albacore) or yellowfin, limit consumption to one serving per week to minimize mercury exposure.

This is a sustainable fishing method where fish are caught one by one with a hook and line, rather than in large nets. This method often results in catching younger, smaller fish that have lower mercury levels.

Both can be healthy, but their mercury levels and nutritional profiles vary. Fresh bigeye or yellowfin tuna steaks are higher in mercury than canned light (skipjack), but fresh tuna also retains more vitamin D. Canned light tuna is the safer choice regarding mercury for frequent eaters.

For pregnant women, canned light tuna made from skipjack is the recommended option, with consumption limited to two to three servings per week. However, some groups like Consumer Reports advise against any tuna during pregnancy.

Yes, it can affect the nutritional profile. Tuna packed in water has significantly fewer calories and fat than tuna packed in oil. The choice depends on your dietary goals and preferences.

While most brands rely on FDA guidelines, some, like Safe Catch, specifically test every fish for mercury and promote their low-mercury status on the label. Independent reports from organizations like Consumer Reports can also provide valuable information.