Canned light tuna can be eaten 2 to 3 times a week, and albacore about once a week, according to FDA guidance on mercury.
FDA and EPA advice
- Best choices (2 to 3 servings a week): canned light tuna (skipjack).
- Good choices (1 serving a week): albacore (white) and yellowfin tuna.
- Avoid: bigeye tuna (high mercury).
Serving size
4 ounces for adults.
Pregnant
Limit albacore to 1 serving a week.
Why
Tuna contains mercury.
Variety
Choose other fish too.
Current federal advice
The FDA and EPA 2021 advice on fish groups tuna by mercury level. Best choices (2 to 3 servings a week for adults, one serving is 4 ounces cooked) include canned light tuna (skipjack). Good choices (one serving a week) include albacore (white) tuna and yellowfin. Choices to avoid include bigeye tuna.
- Canned light tuna contains an average of about 0.126 ppm mercury, while canned albacore averages about 0.350 ppm.
- The FDA advises pregnant or breastfeeding women to eat 2 to 3 servings per week of best choices or 1 serving of good choices.
- Children ages 1 to 11 should eat 1 to 2 servings per week of lower mercury fish, in portion sizes scaled to age.
Tips
Mercury builds up in the body over time, so variety matters. Fish also provides omega-3 fatty acids and protein. Avoid shark, swordfish, king mackerel and tilefish, which have the highest mercury. Check state advisories for locally caught fish. People who eat tuna daily may want to have mercury levels checked by a doctor.
Current federal advice
The FDA and EPA advise adults to eat 2 to 3 servings (4 ounces each) a week of lower mercury fish such as canned light tuna, and 1 serving of albacore (white) tuna per week. Bigeye tuna should be avoided by pregnant women. Canned light tuna averages about 0.12 ppm mercury, albacore about 0.35 ppm.
Tips
Children have smaller portions based on age. Vary seafood choices, including salmon and sardines, which are low in mercury and high in omega 3 fats.
Mercury levels by type
Tuna contains methylmercury, which accumulates in fish. The FDA and EPA advice groups tuna as follows: canned light (skipjack) is a Best Choice with about 0.12 parts per million mercury, canned albacore and yellowfin are Good Choices at about 0.35 to 0.4 ppm, and bigeye is a Choice to avoid with around 0.69 ppm.
Recommended servings
The FDA and EPA advise adults to eat 2 to 3 servings (4 ounces each) of Best Choice fish per week or 1 serving of Good Choice fish per week. For children age 1 to 3 a serving is 1 ounce, rising to 4 ounces at age 11. Pregnant or breastfeeding women should follow the same guidance and avoid bigeye tuna. Consumer Reports has suggested more conservative limits for people eating tuna often. Rotating with salmon, sardines and shrimp lowers exposure and adds omega 3 fats.
Based on data from the US Food and Drug Administration and the Environmental Protection Agency
