Yes, all tuna contains some mercury because it's a naturally occurring element in the ocean, but levels vary significantly by species, size, and age, with canned light tuna (usually skipjack) having much less than albacore (white) or fresh tuna steaks, making light tuna a safer, everyday choice, especially for sensitive groups like pregnant women.
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 ...
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. Canned tuna generally has lower levels of mercury than tuna fillets because smaller tuna species are used and the tuna are generally younger when caught.
Mercury levels in tuna vary according to the species, where it was caught, and its diet, so Dr Turner recommends looking out for skipjack. “It can contain half the level of mercury found in some other varieties of tuna,” he says.
To limit mercury intake from tuna, here are the guidelines: Best choice: Eat 2 to 3 servings per week of canned light skipjack tuna. Good choice: Eat 1 serving per week of yellowfin tuna or white albacore tuna. Choice to avoid: Don't eat bigeye tuna.
Buy skipjack and yellowfin tunas labeled pole-caught, pole-and-line, troll-caught, or FAD-free from the Atlantic or Pacific. Avoid all bluefin tuna, except if you confirm it's Pacific bluefin tuna from a yellow-rated source (scroll down for more information). Avoid tuna caught in the Indian Ocean.
Choose fish and shellfish that are lower in mercury such as salmon, trout, tilapia, cod, sole, sardines, shrimp, oysters, and other shellfish.
Researchers from Chalmers University of Technology have come up with a novel approach to packaging canned tuna infused in the water-based solution of amino acid cysteine. It was shown to remove up to 35 percent of the accumulated mercury in canned tuna, significantly reducing human exposure to mercury via food.
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.
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.
Here's the most important takeaway – check the label before you buy a can of tuna. Smaller tuna accumulate less mercury, which makes some brands safer than others. Made with Skipjack tuna, common brands like Canned Light or Chunk Light only have about 20 micrograms of mercury in a five ounce can.
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.
Tuna, salmon, sardines, mackerel, mussels, oysters: The healthiest types of tinned fish.
The concerns around daily intake stem from its mercury content. However, according to the NHS, which states a healthy, balanced diet should include at least two portions of fish a week, there's nothing there to say you can't eat tuna every day, unless you're trying for a baby, or pregnant.
Canned tuna is the only seafood in some people's diets. So that's why mercury contamination is such a concern in this particular fish. Mercury is a known neurotoxin. Too much of it is harmful to children, whose bodies and brains are still growing.
The best fish to eat include those that are high in healthy fats, low in mercury, and versatile in the kitchen. The top options include salmon, sardines, cod, mackerel, and herring, according to the pros. We eat tuna and mackerel sparingly due to high lead content in the fish. Delicious and healthy!
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).
Initial signs and symptoms, such as fever, chills, shortness of breath, metallic taste, and pleuritic chest pain, may be confused with metal-fume fever, which is caused by cadmium exposure. Other possible symptoms include stomatitis, lethargy, confusion, and vomiting.
Crustacea (including prawns, lobster and crabs) and molluscs (including oysters and calamari) are not a concern because they generally contain lower levels of mercury and are usually consumed less often than finfish.
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).
Tuna has 21.7 grams of protein per 3.0-ounce serving and is lower in mercury if you choose canned light tuna. Salmon provides 17.7 grams of protein per serving and is rich in healthy omega-3 fatty acids. Snapper delivers 17.4 grams of protein per 3.0-ounce serving, as well as heart-healthy polyunsaturated fatty acids.
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.
The unhealthiest fish to eat are typically large, predatory species high in mercury like shark, swordfish, king mackerel, and imported tilefish, plus bluefin tuna, which are dangerous for brain/nerve health, especially for pregnant women and children; also, farmed salmon and some imported tilapia/catfish raise concerns for contaminants and antibiotics, while orange roughy and Atlantic cod are often cited for high mercury and overfishing/sustainability issues.