Canned Light Tuna

Safety Status: Safe in Moderation

Canned light tuna is classified as safe and is listed on the U.S. Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) “Best Choices” list for pregnant individuals.

Because canned light tuna is typically made from skipjack or yellowfin tuna—which are smaller, shorter-lived species than albacore—they do not bioaccumulate high levels of heavy metals in their muscle tissues. However, since all tuna contains trace amounts of mercury, ACOG (American College of Obstetricians and Gynecologists) and the FDA advise limiting consumption to 8 to 12 ounces (about 2 to 3 servings) per week.

Mercury is a neurotoxin that can cross the placenta and affect the developing fetal nervous system. Staying within the recommended guidelines allows you to enjoy the nutritional benefits of fish while keeping mercury exposure completely safe.

Nutritional Benefits for Pregnancy

Eating low-mercury fish like canned light tuna provides essential nutrients that support a healthy pregnancy:

• Omega-3 Fatty Acids (DHA and EPA): DHA is a vital structural component of your baby’s brain and retina. Adequate maternal intake supports cognitive development and visual acuity.
• High-Quality Protein: Essential for the cellular growth of the fetus, uterus, and breast tissue.
• Vitamin D & Calcium: Crucial for skeletal development and bone health.
• Selenium & Iodine: Supports thyroid function and regulates metabolism.

Safe Consumption Guidelines

To eat canned light tuna safely during your pregnancy:

• Read the Label: Ensure you purchase canned “light” tuna in water or oil. Avoid “albacore,” “white tuna,” or “tonno” unless you restrict it to under 6 ounces per week.
• Vary Your Fish: Eat a variety of low-mercury seafood, such as wild salmon, cod, shrimp, or sardines, to get diverse nutrients.
• Check Local Advisories: If eating fish caught by friends or family in local lakes or rivers, check local advisories for mercury or PCB levels. If no advisory is available, limit consumption to 6 ounces and do not eat other fish that week.
• Avoid Raw Tuna: Never eat raw tuna (such as in tuna tartar, spicy tuna sushi rolls, or tuna sashimi) due to the risk of parasites and Listeria. Canned tuna is fully cooked during the canning process and is safe.