Yes, Canned Tuna Counts as a Serving of Fish

December 6, 2025 •

4 min read

According to the Dietary Guidelines for Americans, most adults should aim for at least two servings of fish per week, and canned tuna is explicitly included as a valid option. This versatile pantry staple provides essential protein and omega-3 fatty acids, making it a convenient way to meet your seafood intake goals.

Quick Summary

Canned tuna is a valid serving of fish and a nutritious source of lean protein and omega-3s, but serving size and mercury levels differ by tuna type. The FDA recommends 2-3 servings of canned light tuna weekly for most adults, with different limits for albacore and specific populations.

Key Points

Canned tuna is a valid serving: The Dietary Guidelines for Americans and FDA confirm that canned tuna counts toward the recommended two weekly servings of fish for most adults.
Choose canned light tuna (skipjack) for lower mercury: For most adults, 2-3 servings of canned light tuna are recommended per week due to its lower mercury content compared to albacore.
Limit albacore tuna intake: Canned albacore contains higher mercury levels, so the FDA suggests limiting consumption to one 4-ounce serving per week for most adults.
Excellent source of protein and omega-3s: Despite being canned, tuna retains its high-quality protein and beneficial omega-3 fatty acids, which support heart and brain health.
Opt for water-packed and low-sodium varieties: Choosing tuna packed in water over oil and selecting low-sodium options can help reduce fat and salt intake.
Read labels for sustainability and nutrition: Check for Marine Stewardship Council (MSC) certification to ensure sustainable sourcing and compare labels for sodium and packing liquid content.

Understanding the Dietary Guidelines

For many people, the recommendation to eat two servings of fish a week can seem daunting. Fresh fish is often more expensive and requires more preparation than other protein sources. The good news is that canned tuna, a budget-friendly and long-lasting pantry item, is a perfectly acceptable way to help you meet this nutritional target. The FDA, in its guidelines, considers a standard serving of fish for an adult to be 4 ounces, and has clear recommendations on how to include canned tuna as part of that weekly goal.

Canned Light Tuna vs. Albacore: The Mercury Factor

One of the most important distinctions to make when eating canned tuna is the difference between "light" and "albacore" varieties. This is primarily due to their mercury content, a heavy metal that accumulates in fish from the environment.

Canned Light Tuna: This is typically made from smaller skipjack tuna. Because these fish are smaller and have shorter lifespans, they contain significantly lower levels of mercury. For most adults, the FDA recommends consuming two to three servings (8 to 12 ounces) of canned light tuna per week. This is considered a "Best Choice" for individuals, including pregnant or breastfeeding women.
Canned Albacore Tuna: Known as "white" tuna, this is from a larger species. Albacore tuna has nearly three times the mercury content of canned light tuna, leading to a stricter consumption recommendation. The FDA advises most adults to limit their intake to just one 4-ounce serving of albacore tuna per week and not consume other fish during that week.

Mercury and Specific Populations

While the risks of mercury for most adults are low, pregnant or breastfeeding women, as well as young children, are more vulnerable due to mercury's potential impact on brain and nervous system development. The FDA's guidelines are especially important for these groups, and they should adhere to the recommended limits for canned light tuna and consider avoiding albacore.

Canned vs. Fresh: A Nutritional Comparison

There are minor nutritional differences between fresh and canned tuna, but the canning process preserves the key health benefits. Canned tuna is pre-cooked and sealed, a process that can slightly alter texture and taste, but it remains a nutrient-dense food.


Feature	Canned Tuna (Packed in Water)	Fresh Tuna	Notes
Convenience	Excellent: Shelf-stable and ready-to-eat	Low: Requires immediate cooking and has a short shelf life	Canned is superior for quick meals.
Omega-3s (EPA & DHA)	Varies, but still a good source; can be higher in water-packed	Generally higher, especially in fatty cuts	Canned remains a significant contributor to your intake.
Protein	Very high, around 25g per 100g serving	Very high, around 25g per 100g serving	Protein content is comparable.
Mercury Levels	Generally low for skipjack (light); higher for albacore	Higher, especially in larger species like bigeye	Canned light tuna offers a lower mercury option.
Cost	Budget-friendly and accessible	Significantly more expensive	Canned tuna is a more economical choice.
Sodium	Can be higher, depending on brand and packing liquid	Generally very low naturally	Choose low-sodium varieties or tuna packed in water.

The Health Benefits of Canned Tuna

Beyond convenience, canned tuna delivers a powerful punch of nutrition. It is a source of high-quality, lean protein, with a 3-ounce serving providing around 20 grams. This protein is crucial for muscle repair, satiety, and weight management. Tuna is also packed with essential vitamins and minerals, including:

Omega-3 Fatty Acids (DHA and EPA): These healthy fats are vital for heart health, brain function, and reducing inflammation throughout the body.
Vitamin D: An important nutrient for bone health and immune function, which is not found in many other foods.
Selenium: A potent antioxidant that helps protect against cellular damage and supports immune health.
B Vitamins: Rich in B12 and niacin, which are crucial for energy production and overall metabolic function.

Sustainable Sourcing

For environmentally-conscious consumers, choosing sustainably sourced canned tuna is important. The Marine Stewardship Council (MSC) certification is one indicator that the fish was caught using sustainable practices that protect marine ecosystems from overfishing. Many brands now offer MSC-certified products, allowing you to make a more responsible choice without sacrificing convenience or nutritional value.

Conclusion: Making Canned Tuna Part of a Healthy Diet

Canned tuna unequivocally counts as a serving of fish and is an excellent, affordable, and convenient way to meet the recommended seafood intake. By choosing canned light (skipjack) tuna most often and being mindful of portion sizes, particularly for sensitive groups, you can safely enjoy its rich protein and omega-3 benefits. It serves as a healthy and versatile option for salads, sandwiches, and hot dishes, making it easier than ever to integrate fish into your regular meal rotation. The nutritional value is comparable to fresh fish, and choosing low-sodium, water-packed varieties helps manage fat and salt intake. When done correctly, canned tuna is a valuable part of a balanced diet that supports overall health and wellness.

One authoritative outbound Markdown link: Explore FDA advice on eating fish for adults and children.

Frequently Asked Questions

For most adults, the FDA recommends eating two to three 4-ounce servings (8 to 12 ounces total) of canned light tuna per week. This includes pregnant or breastfeeding women.

No. Canned albacore, or white tuna, contains significantly more mercury than canned light tuna. For this reason, the FDA recommends limiting albacore consumption to one 4-ounce serving per week for most adults.

Yes, canned tuna is a good source of omega-3 fatty acids, including DHA and EPA, which are important for brain and heart health. The amount can vary depending on the type and how it's packed.

Tuna packed in water is typically lower in calories and fat, but both are nutritious. Some omega-3s can be lost when draining water-packed tuna, while oil-packed retains them, though with more calories. Choose based on your dietary goals.

Yes, canned light tuna is considered a 'Best Choice' for children by the FDA. The serving size increases with age, starting with 1 ounce for young toddlers. Children should have 1-2 servings per week and avoid varieties high in mercury.

Yes, consuming excessive amounts of high-mercury fish can lead to mercury buildup over time, potentially causing neurological and developmental issues. Adhering to the FDA's recommended weekly serving limits minimizes this risk.

No, the canning process preserves most of the tuna's nutritional value, including protein, vitamins, and minerals. Heat-stable nutrients like omega-3s and protein are well-retained, making it a healthy option comparable to raw fish.