What Is the Most Healthy Tuna? A Guide to Choosing the Best Option

December 6, 2025 •

4 min read

According to the FDA, canned light tuna is often considered a "best choice" for low mercury intake, especially for sensitive populations. Navigating the options to find what is the most healthy tuna can be complex, as it involves balancing high nutritional value with the risk of mercury contamination across different species and preparation methods.

Quick Summary

Determining the healthiest tuna involves weighing mercury content against omega-3 fats. This guide details the differences between skipjack (canned light), albacore, and fresh varieties, helping you choose the best option based on your dietary needs and health goals.

Key Points

Canned Light Tuna (Skipjack) is Low Mercury: This variety is generally the safest for frequent consumption due to significantly lower mercury levels compared to other types.
Albacore Has Higher Omega-3s and Mercury: Canned white (albacore) offers more beneficial omega-3s but comes with higher mercury levels, so it should be consumed less frequently.
Mercury Levels Vary by Species Size: Larger, longer-lived tuna like Bigeye and Bluefin accumulate the most mercury and should be avoided, especially by sensitive populations.
Water vs. Oil Packing: Water-packed tuna is lower in calories and fat, while draining oil-packed tuna removes beneficial omega-3s that may have been preserved during canning.
Sustainable Sourcing Matters: Look for certifications like the MSC and 'pole-and-line caught' labels to ensure responsible fishing practices.
Brands Can Offer Lower Mercury: Some companies, like Safe Catch, test every individual fish to guarantee lower-than-average mercury content.
Dietary Diversity is Key: Incorporating a variety of seafood, including other low-mercury fish, is recommended for a balanced diet.

Decoding the Tuna Aisle: Mercury vs. Nutrients

Choosing the healthiest tuna is a balancing act. While all tuna offers a lean, high-protein food source packed with essential nutrients like B vitamins, selenium, and vitamin D, the key differentiating factor is the level of mercury. As large, predatory fish, tuna accumulate mercury, and this concentration increases the higher up the food chain they are. Smaller, younger species have significantly less mercury than larger, older ones, which is a critical consideration for regular consumption.

Canned Light Tuna (Skipjack)

Canned light tuna is typically made from the skipjack species, a smaller and faster-growing tuna. This makes it an excellent option for those concerned about mercury exposure.

Low Mercury: Skipjack has significantly lower mercury levels than albacore or other larger tuna types, making it a "best choice" for frequent consumption.
Good Protein Source: Like other tuna varieties, it offers a robust amount of high-quality, complete protein, supporting muscle repair and overall health.
Lower Omega-3s: While it contains beneficial omega-3 fatty acids, the levels are lower than in albacore.

Canned White Tuna (Albacore)

This variety is made exclusively from albacore tuna. Albacore are larger, older fish than skipjack, which impacts their nutritional profile and mercury content.

Higher Omega-3s: Albacore tuna has higher levels of omega-3s (EPA and DHA) compared to skipjack, making it a good choice for heart and brain health.
Higher Mercury: Due to its larger size and longer lifespan, albacore accumulates more mercury. Health experts recommend limiting consumption, especially for sensitive groups.
Firm Texture and Mild Flavor: Albacore is known for its firm, meaty texture and milder taste compared to the richer, bolder flavor of skipjack.

Fresh and Other Tuna Species

For those seeking variety, fresh and other types of tuna offer different nutritional profiles. However, they must be approached with caution due to varying mercury levels.

Bigeye and Bluefin: These are large, long-lived tuna species often used in sushi and sashimi. They contain the highest mercury levels and should be consumed rarely, if at all, especially by pregnant women and children.
Yellowfin (Ahi): Often sold as fresh steaks, yellowfin has moderate mercury levels, similar to albacore, and should be consumed in moderation.
Fresh vs. Canned: While fresh tuna may have a richer flavor, the canning process does not significantly reduce its nutritional value. Fresh tuna sometimes has higher omega-3 levels before cooking, but canned tuna is a convenient, consistent, and affordable source of lean protein.

Comparison Table: Healthy Tuna Choices


Feature	Canned Light (Skipjack)	Canned White (Albacore)	Fresh (Yellowfin/Ahi)
Mercury Content	Lowest. Safest for frequent consumption.	Higher than skipjack. Limit intake to once per week for some groups.	Higher than skipjack. Limit intake. Bigeye is highest in mercury.
Omega-3s (EPA+DHA)	Lower than albacore.	Higher than skipjack.	Generally higher than canned, but varies by species and preparation.
Protein	Excellent source.	Excellent source, slightly higher than skipjack.	Excellent source.
Best for...	Families, frequent eaters, sensitive populations.	Boosting omega-3s, balanced consumption.	Occasional meals, specific recipes.
General Taste	Richer, bolder, and more "fishy" flavor.	Milder flavor, firm and meaty texture.	Rich, meaty flavor; depends on cut and preparation.
Price	Typically more affordable.	Generally more expensive.	Most expensive, with prices varying by species.

Packing and Sourcing: Making a Healthier Choice

Beyond the species, how the tuna is packed and sourced also affects its health profile. For example, tuna packed in water is lower in calories and fat than oil-packed versions. For those focused on omega-3 intake, some brands specially pack tuna in its own oils to retain more of the natural fats.

Choosing sustainably sourced tuna is also a vital aspect of healthy consumption. Methods like "pole-and-line caught" and "troll-caught" are better for the environment, as they reduce the risk of catching other marine species unintentionally. Look for certifications like the Marine Stewardship Council (MSC) label to ensure you are making an environmentally responsible choice. Some brands also test every fish for mercury, offering extra peace of mind.

Conclusion: Finding Your Healthy Tuna

Ultimately, there is no single answer to what is the most healthy tuna, as the best choice depends on your individual needs and dietary goals. For most people, consuming canned light (skipjack) tuna is the safest option due to its low mercury content, making it suitable for regular inclusion in a balanced diet. Individuals seeking a higher concentration of omega-3s can opt for canned albacore, but should limit their intake to reduce mercury exposure. For pregnant women, nursing mothers, and young children, low-mercury options like canned light are strongly recommended, while high-mercury bigeye tuna should be avoided entirely. By making informed decisions about the species, processing, and frequency of consumption, you can confidently enjoy the significant nutritional benefits that tuna has to offer.

Maximize Your Tuna's Nutritional Value

To make the most of your tuna while minimizing risks, follow these best practices:

Prioritize variety in your diet, incorporating other low-mercury fish like salmon or sardines.
Choose water-packed tuna to minimize additional calories and fat.
Do not drain oil-packed tuna if your goal is to maximize omega-3 intake, as the fats are preserved in the oil.
Look for sustainably sourced options with certifications like MSC to support better fishing practices.
Consider brands that test for mercury, like Safe Catch, for additional peace of mind.

Visit the FDA's website for detailed guidance on fish consumption

Frequently Asked Questions

For most people and especially for pregnant women and children, canned light tuna (skipjack) is the healthiest option due to its significantly lower mercury levels, allowing for more frequent consumption within dietary guidelines.

Pregnant women and children should choose canned light (skipjack) tuna, which is on the FDA's 'best choices' list due to its low mercury content. It is recommended to limit canned albacore to once per week, and to avoid bigeye tuna.

Tuna canned in oil can retain more omega-3s, as some of these healthy fats are fat-soluble. However, if you drain the oil, you also remove some of the omega-3s. For lowest calories and fat, choose water-packed tuna.

Fresh tuna can have higher omega-3 levels before cooking, but the canning process preserves the nutritional benefits well. Some canned brands even preserve more omega-3s than typical fresh preparations. Both are healthy options, but fresh varieties can have higher mercury levels.

Most adults can safely enjoy 2-3 servings of low-mercury fish per week. For canned light tuna, this is generally considered safe. For canned albacore, it's safer to limit consumption to about one serving per week due to its higher mercury content.

Mercury, particularly methylmercury, is a neurotoxin that accumulates in fish. Larger, older fish have higher concentrations. High exposure can cause neurological issues, especially in unborn babies and young children, so moderation and choosing low-mercury species are crucial.

For the lowest mercury intake, choose canned light (skipjack) tuna. Additionally, some brands, like Safe Catch, individually test each fish to guarantee lower-than-average mercury levels, providing an extra layer of safety.