You can eat canned tuna regularly, but daily consumption isn't ideal due to mercury; it's best in moderation (a few times a week) for most adults, varying types like chunk light for lower mercury, and alternating with other protein sources for a balanced diet. Pregnant women, children, and those trying to conceive should be more cautious, limiting intake significantly.
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.
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.
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.
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.
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
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.
“Both salmon and tuna are affordable, accessible sources of protein and healthy fats, and super easy to use in meals,” said DeVito. “Salmon tends to be higher in omega-3s, which are great for heart and brain health, while tuna is leaner and packs in a bit more protein per ounce.”
Eggs can be included as part of a heart-healthy diet. Enjoy 1-2 eggs a day as a high-quality protein.
Generally: Animal products (such as chicken, beef or fish and dairy products) have large amounts of all of the essential amino acids and are known as high-quality protein.
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.
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.
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.
Certain types of tuna are high in mercury, which can have harmful effects on health in high amounts or in certain populations. For most healthy adults, it's recommended to consume at least 2 servings of fish per week, which can include tuna.
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).
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.”
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).
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!
The healthiest canned fish are small, oily varieties like sardines, mackerel, anchovies, and herring (SMASH), packed with omega-3s, protein, vitamin D, calcium (especially with bones), and lower mercury, with anchovies and sardines often topping the list for overall nutrition and lower cost; salmon is also excellent but choose smaller species like canned sockeye or chum.