Understanding Mercury in Tuna
Mercury is a naturally occurring element that can be released into the environment through industrial pollution and volcanic activity. Once in the water, it is converted into methylmercury, a form that accumulates in fish as they feed. Larger, older fish, such as albacore and bigeye tuna, tend to have higher concentrations of mercury because it builds up in their systems over time.
For canned tuna, the type of fish used is the primary factor determining the mercury level. The industry typically uses smaller, younger fish for "canned light" products, which naturally have less mercury. In contrast, "canned white" tuna is exclusively albacore, a larger species with a higher mercury content.
The Lowest Mercury Species: Skipjack
When searching for the lowest mercury canned tuna, the clear winner is the skipjack species. This type of tuna is smaller and has a shorter lifespan than other species, meaning it has less time to accumulate mercury. Skipjack is the species most often used to produce canned light tuna, making it a reliable low-mercury choice.
- Appearance and Taste: Skipjack has a darker, more reddish-brown flesh and a more robust flavor compared to albacore.
- Versatility: Its strong flavor holds up well in a variety of dishes, including tuna salads, casseroles, and pasta.
Brands with Verified Low Mercury Levels
While canned light tuna is generally a safe bet, some brands go a step further by testing each individual fish for mercury to ensure extremely low levels. This is particularly important for vulnerable populations like pregnant women and young children.
Safe Catch
Safe Catch is a brand built on the premise of minimizing mercury in seafood. The company claims to be the only brand that tests every single tuna for mercury before canning.
- Proprietary Testing: Safe Catch has developed and patented technology to test each individual fish for its mercury concentration.
- Strict Limits: The company's Elite Wild Tuna has a strict mercury limit of 0.1 parts per million (ppm), which is 10 times stricter than the FDA's action limit. Safe Catch's Ahi Yellowfin tuna also meets this strict limit.
- Sashimi Grade: The tuna is packed raw and slow-cooked once in the can, which preserves flavor and Omega-3 oils.
Wild Planet
Wild Planet is another brand recognized for its commitment to sustainability and low-mercury sourcing. They also focus on catching smaller, younger tuna species.
- Sourcing: Wild Planet utilizes 100% pole and line or troll fishing methods to catch smaller, migratory tuna.
- Third-Party Tested: The company conducts third-party testing to verify its low mercury levels. The average mercury content for Wild Planet's skipjack is approximately 0.067 ppm.
Comparison of Canned Tuna Options
| Tuna Type | Average Mercury (ppm) | Flavor | Appearance | Recommended Frequency | Notes |
|---|---|---|---|---|---|
| Canned Light (Skipjack) | ~0.126-0.144 | Strong, assertive | Darker meat | "Best Choice"; 2-3 servings/week | A great everyday option for most people. |
| Canned White (Albacore) | ~0.350-0.358 | Mild, less "fishy" | Lighter, whiter meat | "Good Choice"; 1 serving/week | Higher mercury content due to larger fish. |
| Safe Catch Elite (Skipjack) | 0.04 (average) | Rich, sashimi-grade | Solid steak | Higher frequency | Individually tested for lowest mercury. |
| Wild Planet Skipjack | 0.067 (average) | Rich, natural | Solid steak | Higher frequency | Pole & line caught; minimally processed. |
| Fresh Bigeye Tuna | 0.689 | Intense flavor | Deep red | "Choices to Avoid" | Very high mercury content; use sparingly. |
Making Your Choice
Choosing the lowest mercury canned tuna involves a simple rule: opt for canned light tuna, which is typically skipjack. If you consume a lot of canned tuna or are buying for sensitive populations like children or pregnant women, consider brands like Safe Catch and Wild Planet that specifically test for and minimize mercury levels. Their commitment to quality ensures a safer, purer product.
For those who prefer the milder flavor and lighter color of albacore, it is best to limit consumption to the FDA-recommended single serving per week. Always read the label and choose products from reputable companies that emphasize their commitment to low-mercury sourcing. By doing so, you can enjoy the nutritional benefits of canned tuna while minimizing your exposure to harmful toxins.
Ultimately, the lowest mercury canned tuna comes from smaller fish species like skipjack and is often individually tested for purity by conscientious brands. When in doubt, a varied diet with a mix of different seafoods is the safest approach. For more information on mercury levels in various fish, consult the FDA and EPA guidelines, which can be found online at https://www.fda.gov/food/consumers/questions-answers-fdaepa-advice-about-eating-fish-those-who-might-become-or-are-pregnant-or.
Conclusion
When seeking the lowest mercury canned tuna, the best option is canned light tuna made from the skipjack species. For the most stringent mercury testing, brands like Safe Catch offer products with guaranteed low levels, providing extra assurance for health-conscious consumers. By understanding the difference between tuna species and choosing your product carefully, you can enjoy a nutritious protein source with minimal risk.
The takeaway:
- Lowest Mercury Choice: Canned light tuna, primarily from the smaller skipjack species, has the lowest mercury levels.
- Higher Mercury: Canned white tuna, made from larger albacore, contains almost three times more mercury than canned light.
- Trusted Brands: Safe Catch is known for testing every individual tuna for mercury, offering one of the lowest-mercury products available.
- Vulnerable Groups: Pregnant women and children should be particularly careful with tuna consumption and may benefit from individually tested brands or avoiding it altogether, as recommended by some experts.
- Moderation is Key: Varying your seafood intake and consuming tuna in moderation is the best practice for a balanced diet.
- Check Labels: Reading product labels to identify the tuna species (e.g., skipjack vs. albacore) is crucial for making informed choices.
For Your Peace of Mind:
- For the lowest, guaranteed mercury canned tuna: Choose Safe Catch Elite Wild Tuna, tested to a stricter limit.
- For a reliable, budget-friendly option: Canned light tuna made from skipjack is an excellent choice.
- For the lowest mercury albacore: Safe Catch also offers an albacore product with lower levels than conventional brands.
- For a sustainable choice: Look for brands like Wild Planet that use pole and line fishing methods.
Ultimately, understanding the sourcing and species of your canned tuna empowers you to select the healthiest option for yourself and your family.
Conclusion
Navigating the world of canned tuna and mercury levels is manageable by remembering one key takeaway: smaller tuna species like skipjack, typically sold as "canned light," are your best bet for lower mercury content. Brands that take extra steps to test each individual fish, such as Safe Catch, provide the most stringent assurance of low levels. By making informed choices based on species and brand practices, consumers can enjoy the nutritional benefits of canned tuna with greater peace of mind.
