Albacore (White) Tuna

Safety Status: In Moderation

Albacore (often sold as “white” tuna, whether canned, pouched, or fresh) is classified under the moderate safety category during pregnancy.

While it is an excellent source of protein and Omega-3 fatty acids, it contains moderate levels of methylmercury. Methylmercury is a heavy metal that bioaccumulates in fish tissue over time.

The FDA and EPA guidelines recommend that pregnant individuals limit their consumption of Albacore tuna to no more than 6 ounces (one average serving) per week. Consuming amounts beyond this threshold increases the risk of mercury accumulation in the maternal bloodstream, which can cross the placenta and potentially affect the baby’s developing brain and nervous system.

Understanding Mercury Levels: Albacore vs. Light Tuna

When shopping for tuna, it is critical to understand the distinction between varieties:

• Albacore (White) Tuna: Made from larger Albacore fish. Because they are higher up the food chain and live longer, their tissues contain significantly more mercury.
• Canned Light Tuna: Typically made from skipjack or tongol tuna. These are smaller fish with shorter lifespans, resulting in much lower mercury levels. Pregnant individuals can safely eat up to 12 ounces (2 to 3 servings) of canned light tuna per week.
• Bigeye Tuna: A large species that contains exceptionally high mercury levels. It is on the FDA’s “Avoid” list and should not be eaten at all during pregnancy.

Safe Consumption Guidelines & Alternatives

If you decide to include Albacore tuna in your prenatal diet:

• Track Servings: Limit consumption to one 6-ounce serving weekly and do not consume any other fish that week.
• Swap for Light Tuna: Choose canned light tuna in water instead of oil to keep calories moderate while doubling your safe weekly seafood allowance.
• Choose High-Omega, Low-Mercury Alternatives: If you want to increase your intake of brain-boosting DHA without mercury concerns, swap tuna for wild-caught salmon, sardines, or rainbow trout.