A can of tuna contains varying amounts of mercury, with light tuna (skipjack) having much less (around 10-20 mcg per 5oz can) than albacore (white tuna), which has significantly more (around 45-50 mcg per 5oz can), because albacore comes from larger, older fish; while generally safe, pregnant women and children should stick to light tuna and limit overall intake due to potential mercury buildup, checking labels for species.
The Takeaway. Eating canned tuna, particularly light (skipjack) varieties, daily is typically safe for most people due to its low mercury content and high levels of beneficial omega-3 fatty acids and lean protein.
According to the FDA, canned light tuna, made primarily from skipjack, is recognized as a fish with low mercury levels and is designated as a ``best choice.'' This means that you can eat two to three servings a week, or about 8 to 12 ounces.
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.
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.
Tuna is not only delicious and easily pairs with your favorite recipes, it fuels your body, too! 1. Is canned tuna fish good for you? Yes, canned tuna is a healthful food rich in protein and contains many vitamins and minerals such as B-Complex vitamins, Vitamins A and D as well as iron, selenium and phosphorus.
There are two main kinds of canned tuna: chunk light and solid or chunk white (albacore). Mercury levels in canned white tuna, which is exclusively albacore, are almost three times higher than those found in smaller skipjack tuna commonly used in canned light tuna products.
Tuna, salmon, sardines, mackerel, mussels, oysters: The healthiest types of tinned fish.
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.
Foods high in mercury
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.
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).
Canned light tuna contains the least amount of mercury, and the FDA suggests limiting yourself to no more than 12 ounces (oz) a week, or no more than three 5-oz cans.
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.
Researchers say it may take decades and very strict environmental policies to start nudging those levels down. Tuna is one of the most popular seafoods worldwide. But this protein-rich fish can build up high levels of methylmercury from feeding on contaminated prey, like smaller fish or crustaceans.
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.
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.
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.
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.
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.
If you choose to eat more than 2-3 serves of fish per week it is important to eat a variety of fish, and avoid those that could have elevated mercury levels, such as Shark (Flake) or Billfish (Swordfish, Marlin).
Oily fish – such as salmon and sardines – is also particularly high in long-chain omega-3 fatty acids, which can help to keep your heart healthy. Most of us should have more fish in our diet, including more oily fish. There is different advice for women who are pregnant or breastfeeding, and children and babies.
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.
The excretion of elemental mercury is dose-dependent and biphasic: initially rapid, then followed by slow excretion. The biological half-life of mercury is estimated to be approximately 30 to 60 days in the body [4].
The Best Canned Tuna, Ranked