Which Canned Tuna Has Lower Mercury? A Comprehensive Guide

December 1, 2025 •

4 min read

According to a 2022 survey, about a third of Americans consume canned tuna two or more times a month, but mercury content is a significant concern for many. This article answers the critical question: which canned tuna has lower mercury?.

Quick Summary

This guide details the mercury differences between albacore and light canned tuna, explains why species size matters, and provides FDA consumption guidelines. It also offers brand insights for making safer choices.

Key Points

Choose Light Tuna: Canned light tuna, primarily skipjack, has significantly lower mercury levels than canned white (albacore) tuna.
Size Matters: Larger, older fish like albacore accumulate more mercury than smaller, younger species like skipjack.
Follow FDA Guidelines: The FDA recommends limiting canned albacore to one serving per week for adults, while allowing two to three servings of canned light tuna.
Check Brands: Some brands, such as Safe Catch, test every fish to ensure lower mercury, while others use sustainable fishing methods that often catch smaller, younger tuna.
Variety Is Key: To minimize overall mercury intake, vary your seafood choices and incorporate other low-mercury fish like salmon, sardines, and shrimp.
Draining Does Nothing: Draining the liquid from canned tuna does not significantly reduce the mercury content, as it is bound to the fish's flesh.

Albacore vs. Light Tuna: The Key Difference

When it comes to canned tuna, the most significant factor determining mercury content is the species of fish used. Canned 'white' tuna is exclusively albacore, while canned 'light' tuna primarily consists of smaller skipjack tuna. The critical distinction lies in their size and lifespan; albacore are larger, older fish that accumulate more mercury over their longer lives compared to the smaller, younger skipjack. Independent testing and FDA data consistently show that canned albacore has substantially higher average mercury levels than canned light tuna.

Mercury Levels and Health Guidelines

The U.S. Food and Drug Administration (FDA) provides specific guidance on consuming different types of canned tuna to minimize mercury exposure. Canned light tuna is classified as a 'Best Choice,' with a recommended consumption of two to three 4-ounce servings per week for adults, including those who are pregnant. In contrast, canned white (albacore) tuna is in the 'Good Choice' category, with a much stricter limit of one 4-ounce serving per week for adults. Vulnerable populations, including pregnant women and young children, have even stricter guidelines or may be advised to avoid albacore entirely. It is important to note that mercury content can vary between individual cans, even within the same type of tuna.

Canned Tuna Mercury Comparison

This table outlines the key differences between the most common types of canned tuna regarding their mercury content, species, and recommended intake based on FDA guidelines.


Feature	Canned Light Tuna	Canned White (Albacore) Tuna
Primary Species	Skipjack	Albacore
Average Mercury (ppm)	~0.126	~0.350
FDA Category	Best Choice	Good Choice
Adult Weekly Serving	2-3 servings (8-12 oz)	1 serving (4 oz)
Typical Fish Size	Smaller, younger fish	Larger, older fish
Taste Profile	Stronger, richer flavor	Milder, lighter flavor
Omega-3s	Good source	Higher source

Can Packaging or Preparation Affect Mercury?

Some people wonder if the packaging medium, like water or oil, affects the mercury level. A study found no significant difference in mercury levels between tuna packed in oil versus water. The mercury is tightly bound to the fish's protein, so it is not eliminated by draining the liquid. Cooking method also does not remove the mercury. The concentration remains consistent within the fish's flesh itself.

Brands Focused on Lower Mercury

Several brands have taken extra steps to offer lower-mercury products, often focusing on smaller, pole-and-line-caught fish. Safe Catch is a notable example, claiming to test every single tuna individually to ensure it meets a strict mercury limit, a practice recommended by organizations like the American Pregnancy Association. Other brands, such as Wild Planet and American Tuna, also utilize sustainable fishing methods that often result in catching younger fish with lower mercury content. When choosing a brand, looking for specific fishing methods and testing claims can provide an extra layer of assurance, though variability can still occur.

How to Reduce Your Overall Mercury Intake

While choosing canned light tuna is the most effective step, here are other practical ways to minimize mercury exposure from fish:

Vary your protein sources: Don't rely solely on tuna. Incorporate other low-mercury options into your diet, such as salmon, sardines, shrimp, and tilapia.
Check the species: Be aware of the tuna species you are consuming. Some gourmet or high-end canned products might use higher-mercury species like yellowfin or bigeye.
Prioritize small, young fish: Smaller and younger fish have had less time to accumulate mercury. Some brands specifically source younger albacore or skipjack, which can have lower levels.
Read labels carefully: Some premium brands use specific sourcing methods like 'pole-and-line caught' or 'troll caught,' which often target younger, smaller tuna. Check for these details on the label.
Know your limits: Be mindful of the FDA's recommended weekly serving sizes for different types of tuna, especially for children and pregnant individuals.

Conclusion: Making an Informed Choice

When searching for which canned tuna has lower mercury, the answer is clear: opt for canned light tuna made from skipjack. Its smaller size and shorter lifespan result in significantly lower average mercury content compared to canned albacore. While albacore offers a milder taste and higher omega-3s, its higher mercury level means it should be consumed far less frequently. For those with higher health concerns or dietary frequency, seeking out brands that test for lower mercury levels or prioritize specific sustainable fishing methods that target younger fish can be a worthwhile strategy. Ultimately, making a mindful choice about the type and brand of canned tuna you consume can help you reap its nutritional benefits while minimizing potential risks associated with mercury. For more detailed information on seafood consumption, visit the FDA's official website.

Additional Resources

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Frequently Asked Questions

Canned light tuna, which typically contains skipjack, has the lowest mercury levels on average compared to other types like canned white (albacore).

Albacore tuna are a larger and older species than skipjack, the smaller fish typically used for light tuna. The mercury bioaccumulates over the fish's lifespan, so older, larger fish naturally have higher concentrations.

The FDA considers canned light tuna a 'Best Choice' for pregnant women, recommending 2-3 servings per week. However, they should limit canned white (albacore) tuna to no more than one serving per week.

No, draining the liquid from canned tuna does not remove the mercury. Mercury is bound to the fish's protein and remains in the flesh, regardless of whether it's packed in water or oil.

A healthy adult can generally have two to three servings of canned light tuna per week, but should limit canned albacore to just one serving per week, based on FDA guidelines.

Excellent low-mercury alternatives include canned salmon (sockeye or pink), sardines, and mackerel. These options also provide beneficial omega-3 fatty acids.

Some brands, like Safe Catch, claim to test every single fish for its mercury content, offering products that meet a strict, lower-than-average mercury threshold. Other brands focusing on sustainable methods often catch younger fish with lower mercury.