While canned light tuna (skipjack) is lower in mercury and offers protein, eating it every day isn't recommended due to potential mercury accumulation, though it's generally safe a few times a week; focus on moderation (1-2 cans weekly for adults) and variety, especially for vulnerable groups like pregnant women and young children, who should follow specific FDA guidelines.
Per the US Food and Drug Administration, light tuna (which comes primarily from skipjack) is safe to eat two to three 4-ounce servings each week. Albacore tuna is safe at only one 4-ounce serving per week, if you refrain from eating any other fish.
Based on the FDA's recommendation, the average adult can eat 2-3 cans of light tuna such as our Wild Planet Skipjack Wild Tuna each week without any concern. That's about 4-6 tuna sandwiches depending on your tuna salad recipe and how robust you like your sandwiches.
Is canned tuna safe to eat regularly? Yes. It is safe for everyone (including pregnant women) to consume canned tuna as part of their fish intake.
Made with Skipjack tuna, common brands like Canned Light or Chunk Light only have about 20 micrograms of mercury in a five ounce can. Larger fish like Albacore and Yellowfin have up to 50 micrograms per can, while Atlantic Bluefin, the largest tuna, can have as many as 283 micrograms per five ounces.
Fish and omega-3 fatty acids
Omega-3 fatty acids don't affect LDL cholesterol levels but may help lower triglycerides and increase HDL , the good cholesterol. But because of those acids' other heart benefits, the American Heart Association recommends eating at least two servings of fish a week.
Fresh and canned tuna provide the same good omega-3 fats. However, canned tuna can be higher in sodium, fat and calories if it is packed in brine or oil. So be sure to choose canned tuna in water to minimise the sodium and fat content.
5 Ways to Make Your Canned Tuna Healthier, According to Registered Dietitians
Tuna, salmon, sardines, mackerel, mussels, oysters: The healthiest types of tinned fish.
Omega 3s
These are the good fats that keep your heart happy and healthy. Tuna is brimming with two types of omega-3 fatty acids, DHA and EPA, which have been linked to reduced inflammation, improved brain function, and a lowered risk of heart disease.
If you're concerned about limiting the amount of mercury you consume, and if you've eaten no other fish during the week, Consumer Reports says up to 12 ounces a week of Bumble Bee Chunk Light, Chicken of the Sea Chunk Light, Safe Catch Wild Elite, and StarKist Chunk Light tunas are the safer choices among the products ...
If you're counting calories and maximizing omega-3 fatty acids, then tuna in water might make a great choice. On the other hand, if moisture, flavor, and vitamin D levels are your focus, then olive oil-packed tuna might be better. Whatever tuna you choose, it's important not to go overboard for this mild-flavored fish.
However, overconsumption of fish with high levels of organic mercury, such as tuna, can cause methylmercury poisoning and a variety of abnormal central nervous system-related symptoms such as paresthesia, ataxia, hearing impairment, and progressive constriction of the visual fields12-15).
You would have to eat around 25 tins (at 95g a tin) of it a week before you hit the maximum tolerable intake of mercury. For pregnant people (or people trying to get pregnant), the limit would be around 12 tins (at 95g a tin) a week. It is unlikely many consumers will reach these limits.
The healthiest canned tuna is typically chunk light skipjack packed in water, due to lower mercury levels and fewer calories than albacore, but for maximum omega-3s, opt for pole-and-line caught albacore (in moderation due to mercury). Look for "no salt added" for sodium control, sustainable sourcing (pole-and-line/FAD-free), and brands that test for mercury (like Safe Catch or Wild Planet https://www.asweetpea).
Which tuna is better, albacore or chunk light? Albacore has a firm texture and mild flavor, while chunk light offers a softer texture and bolder taste. If you prefer less “fishy” flavors, go with albacore; for stronger flavor, chunk light is better.
Yes, sardines are generally considered healthier than tuna because they are significantly lower in mercury, higher in omega-3s (EPA/DHA), and packed with calcium, vitamin D, and B12, though tuna offers more protein per serving, making sardines the more nutrient-dense choice overall with fewer contaminants.
Safe Catch is the ONLY brand mercury testing Every Tuna, Every Time. Lowest mercury of any brand, guaranteed. Always wild, sustainably caught. The best seafood nature has to offer.
Sirena tuna is considered good because of its premium quality, using pole-and-line caught yellowfin tuna, which results in a richer flavor, firm chunky texture, and lower mercury levels compared to other brands. Consumers praise its superior taste, often packed in quality oils or springwater, making it versatile for salads, sandwiches, and meals, despite being a pricier option.
Canned Tuna Protein Content: A 3-ounce (85g) serving of canned tuna provides 20-22 grams of protein, approximately 100 calories, and negligible fat content. Chicken Breast Protein Content: A 3-ounce (85g) serving of cooked chicken breast contains 26-27 grams of protein, about 140 calories, and 3 grams of fat.
Some tuna cans that say do not drain because they don't add oil, water, fillers, preservatives, and GMO soy broth. Cans that say do not drain contain only tuna or sometimes salmon. They only have natural occurring fish oils and juices and those are rich in omega threes.
1 large egg = approximately 7g protein. 100g tuna = approximately 30g protein.
Neither is universally “better”—it depends entirely on your personal health goals and taste preferences. Tuna in water is lower in calories and fat, making it a good choice for those watching their intake. Tuna in oil offers a richer, more decadent flavor and moister texture, but with a higher calorie and fat content.
Most tuna are fished in the Pacific Ocean and the majority of processing plants have shifted from the Eastern Pacific to locations in Southeast Asia, especially Thailand. The world's largest consumers of canned tuna are the European Union, the United States, and Japan.