Trying to Choose the Best Canned Tuna for Your Health? Here’s What to Know

Canned tuna is a staple in many pantries — and for good reason. It’s nutritious, versatile, and tasty. Tuna is the third most popular seafood in the U.S., after shrimp and salmon. 

Whether you prefer it sprinkled on a green salad or mashed with mayo in a sandwich, this popular fish is a good source of protein and omega-3 fats. 

The main drawback of canned tuna is the potential for it to contain mercury, a known toxin. Rest assured, you can choose varieties of tuna that are lower in mercury. This is especially important when pregnant, nursing, or making meals for young children. Here’s what you need to know about choosing canned tuna. 

Promotional Disclosureinfo_outlined

SPECIAL OFFER

Save over 40% on Qsymia with GoodRx

Discover the once daily Qsymia for weight management. Qsymia is for adults and children 12-17 in combination with a healthy diet and regular exercise.

Save now

Is tuna good for you?

Tuna is a very nutritious source of protein. It contains beneficial omega-3 fats, which are linked to good heart health. Tuna also contains a variety of vitamins and minerals, including iron and vitamin D.

What we casually call tuna is an umbrella term for about a dozen species of fish. The most common tuna varieties at grocery stores and on restaurant menus are:

• Albacore

• Skipjack 

• Yellowfin  

• Bluefin

• Bigeye

Canned tuna comes in white and light varieties. The white variety is made with albacore tuna. The light variety is made with either skipjack or yellowfin tuna. Light tuna is a light-tan color. It has a softer texture and is more flavorful (some say more “fishy”) than white tuna.

Bluefin and bigeye tuna are not canned. They are often served as tuna steaks, sushi, or sashimi. Bigeye and yellowfin species are sometimes called ahi tuna.

EXPERT PICKS: WHAT TO READ NEXT

• Mercury in food: Exposure to high levels of mercury can be harmful. But you are unlikely to get mercury toxicity from seafood. 

• How much omega-3 should you get? Tuna is high in omega-3 fats, but are you getting enough? Learn how much you need per day — and how much is too much.

• Need more protein? Here are simple ways to add more protein to your diet.

Which nutrients are in canned tuna?

Here are the nutrition facts for white (albacore) and light (skipjack) tuna:

White albacore tuna is higher in calories, protein, and omega-3 fats than the skipjack tuna. It’s also higher in sodium. Both are nutritious options. 

In addition, both types of canned tuna contain these vitamins and minerals:

• Vitamin A

• B complex including B6 and B12

• Vitamin D

• Copper

• Iron

• Magnesium

• Phosphorus

• Selenium

• Zinc

What are the healthiest types of canned tuna?

All canned tuna contains healthful nutrients, such as vitamins, protein, and omega-3 fats. 

Both white and light tuna come in assorted varieties including:

• Chunk (thick pieces)

• Flaked (smaller pieces than chunk)

• Packed in water

• Packed in oil

• 50% less sodium 

• 25% less sodium

• No salt added

• Flavored (with lemon, pepper, herbs, etc.) 

Read more like this

Explore these related articles, suggested for readers like you.

7 Foods That Give You Energy: What You Need to Know

9 Foods for a Healthy Heart

Are Sardines Good for You? 5 Key Nutrients to Consider and Recipe Tips From a Dietitian

View more

You can choose the variety that you prefer. The one that’s “healthiest” really depends on your individual needs and preferences. But if you’re looking for some guidance, here are some suggestions:

• If you are on a salt-restricted diet, choose canned tuna with 50% less sodium or no salt added. 

• If you want more omega-3 fats for heart health, choose white albacore tuna. It’s higher in omega-3 fats than yellowfin or skipjack tuna.    

• If you’re cutting back on calories and fat, choose tuna packed in water rather than oil. A 3 oz serving of water-packed light tuna has 73 calories and less than 1 g of fat. The same serving size of oil-packed light tuna has 168 calories and 7 g of fat. 

• If you have trouble mashing tuna due to arthritis or dexterity issues, choose a flaked light option instead of a chunk white option. Light flaked tuna is easier to break apart and mash.

• If you’re pregnant, nursing, or preparing food for children under age 11, be aware of mercury in tuna. Choose light canned skipjack tuna instead of albacore tuna. (We go through this in a little more detail below.) 

What to look for when buying canned tuna

If sustainability is of concern to you, choose tuna that’s caught with minimal harm to marine life. 

Not all tuna is sustainably caught. Some species are overfished, meaning too many are caught and the species gets depleted. Some tuna is caught with nets that also catch other fish species, which is harmful to fish populations. 

You can also look for brands that list any of these terms, which indicate sustainable fishing practices:

• Pole-and-line-caught

• Pole-caught

• Troll-caught

• FAD-free

• Free school

• School-caught

For sustainability, choose albacore, skipjack, and yellowfin tuna caught in the Atlantic or Pacific Oceans. Avoid bluefin tuna, any tuna caught with drifting longlines, and any tuna caught in the Indian Ocean.

Are there any health risks associated with canned tuna?

Some varieties of tuna are high in mercury. High levels of mercury are harmful to the fetus during pregnancy, and to young children during times of active brain development. In these cases, exposure to high levels of mercury has been linked to lower intelligence levels, trouble with cognition, and problems with motor skills. 

Albacore is a bigger fish and lives longer than skipjack tuna. In their lifespan, large albacore tuna take in more mercury than smaller fish like skipjack. That’s why canned albacore tuna has more mercury than canned skipjack tuna.  

Who should not eat canned tuna?

The FDA offers specific guidelines to limit some varieties of canned tuna when pregnant and breastfeeding. 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. It may also be called ahi tuna.

(Note: One serving of fish is 4 oz.)

The FDA recommends that children ages 1 to 11 can safely eat 2 servings per week of canned light skipjack tuna. One serving is based on age, as follows:

• 1 oz at age 1 to 3

• 2 oz at age 4 to 7 

• 3 oz at age 8 to 10 

• 4 oz at age 11 

You should also avoid canned tuna if you have a fish allergy.

Why trust our experts?

Written by:

Cara Rosenbloom, RD

Cara Rosenbloom, RD, has been a registered dietitian for 22 years. She began her career working as a dietitian at Toronto's Hospital for Sick Children (SickKids).

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

Our editorial standards

Meet our experts