Yes, eating a can of tuna every day is generally considered too much for most people due to mercury content, although light canned tuna is lower in mercury than albacore. Health guidelines recommend limiting intake to a few servings of fish per week (2-3 servings for adults), with canned light tuna being safer in moderation (around 1-3 cans weekly), while albacore should be limited to about one can per week. Varying your diet with other low-mercury fish like salmon and cod is key to avoiding mercury buildup.
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.
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.
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.
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.
An average tuna fish contains about 0.391 ppm (or 0.391 mg/kg) of mercury. The maximum permitted amount of mercury in tuna in most countries is 1.0 ppm. Evidently, these levels do not differ greatly, but chances of mercury poisoning are still small.
A portion is around 140g. Tuna: if you are trying for a baby or are pregnant, you should have no more than 4 cans of tuna a week or no more than 2 tuna steaks a week. This is because tuna contains higher levels of mercury than other fish. If you are breastfeeding, there is no limit on how much tuna you can eat.
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.
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.
1 large egg = approximately 7g protein. 100g tuna = approximately 30g protein.
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).
5 Ways to Make Your Canned Tuna Healthier, According to Registered Dietitians
Safe Catch's Original Elite Wild Tuna
Safe Catch Elite Tuna, simply the lowest mercury tuna of any brand.
Like most foods, it's okay to eat tuna in moderation. “According to the FDA, the average adult can safely eat about six to nine ounces of tuna per week,” says Dr. O'Neill. “That typically works out to one to two cans, depending on the size.”
No-salt-added canned tuna is one of our go-to picks; It's budget-friendly, versatile and packed with omega-3s, which can lower blood pressure. In fact, a review that included almost 5,000 participants found that just 2 grams of omega-3s daily significantly lowered blood pressure.
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.
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.
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.
Histamine Toxicity (Scombroid Fish Poisoning)
Scombroid fish poisoning, also known as histamine toxicity, occurs when bacteria in improperly stored tuna produce large amounts of histamines. Even people without a tuna allergy can experience symptoms similar to an allergic reaction if they eat contaminated fish.
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.