The Short Answer
Chunk light tuna is significantly lower in mercury than albacore. On average, a can of chunk light tuna contains about 0.12 parts per million (ppm) of mercury, while albacore averages closer to 0.35 to 0.40 ppm [1].
If you eat tuna regularly, chunk light is the safer choice. The FDA considers chunk light a "Best Choice" safe for 2-3 servings a week, while albacore is bumped down to a "Good Choice" restricted to just one serving weekly. Is Canned Tuna Safe To Eat Weekly
Why This Matters
Mercury is a potent neurotoxin that bioaccumulates in the body over time. You don't get mercury poisoning from a single tuna sandwich, but regular consumption of high-mercury fish can lead to fatigue, memory issues, and developmental problems in children. Mercury In Fish
The size and age of the fish determine its toxicity. Albacore is a large, predatory fish that lives longer and eats smaller fish, absorbing their mercury burden along the way. Skipjack—the main species used in chunk light tuna—is much smaller and reproduces quickly, giving it less time to accumulate heavy metals. What Fish Has The Most Mercury
Pregnant women and children face the highest risks. Fetuses and young children have developing nervous systems that are highly sensitive to methylmercury. For these groups, maximizing omega-3 intake while minimizing mercury exposure is absolutely critical. What Seafood Has The Lowest Mercury
What's Actually In Canned Tuna
- Skipjack Tuna — The primary fish used in "chunk light" tuna. It's a smaller, faster-growing species with naturally low mercury levels. What Fish Is Lowest In Mercury
- Albacore Tuna — Marketed as "solid white" or "chunk white" tuna. It has a firmer texture and slightly more omega-3s, but roughly three times the mercury.
- Yellowfin or Tongol — Sometimes mixed into chunk light or sold separately as "Ahi." These sit in the middle for both size and mercury accumulation.
- Vegetable Broth or Pyrophosphates — Common additives in cheap conventional tuna to enhance flavor and retain moisture. Look for brands packed only in water, olive oil, and sea salt. Seed Oils
What to Look For
Green Flags:
- Pole-and-line caught — This method catches younger, smaller fish at the ocean's surface, naturally lowering the mercury content.
- Skipjack or "Light" labeling — Your best bet for keeping everyday mercury exposure low.
- Third-party mercury testing — Premium brands individually test their fish to ensure they fall well below FDA limits. What Is The Safest Canned Tuna Brand
Red Flags:
- Daily albacore consumption — Eating conventional albacore more than once a week puts you at risk of exceeding safe mercury limits.
- Unspecified "white" tuna — If it just says white tuna without species or testing info, assume it contains standard albacore mercury levels (which can spike up to 0.85 ppm).
- Added vegetable oils — Cheap soy or sunflower oil used as a packing liquid introduces unnecessary omega-6 inflammatory fats.
The Best Options
Here are the safest choices for minimizing mercury without giving up canned tuna. Best Canned Tuna
| Brand | Product | Verdict | Why |
|---|---|---|---|
| Safe Catch | Elite Wild Skipjack | ✅ Recommended | Tests every single fish to a strict 0.10 ppm mercury limit. |
| Wild Planet | Skipjack Wild Tuna | ✅ Recommended | Sustainably pole-caught smaller fish with naturally low mercury. |
| Safe Catch | Wild Albacore | ⚠️ Acceptable | Acceptable if you prefer albacore, as it's strictly tested to 0.38 ppm. |
| StarKist | Solid White Albacore | 🚫 Avoid | No strict testing means mercury levels can widely vary by can. |
The Bottom Line
1. Buy skipjack (chunk light) for regular eating. It's the safest option for weekly tuna salads and sandwiches.
2. Limit albacore to once a week. If you prefer the taste and texture of white tuna, treat it as an occasional meal, not a staple.
3. Pay up for tested brands. Safe Catch and Wild Planet cost more, but they guarantee you aren't getting the high-mercury outliers found in conventional cans. Wild Planet Vs Safe Catch
FAQ
Does draining the tuna water remove the mercury?
No, draining does not reduce mercury. Methylmercury binds tightly to the muscle tissue of the fish itself, not the water or oil it is packed in.
Is albacore healthier than chunk light tuna?
Albacore has slightly more omega-3 fatty acids and protein, but the mercury trade-off rarely makes it worth it for frequent eaters. You can get plenty of omega-3s from skipjack or, better yet, naturally low-mercury fish like sardines. Are Sardines Healthy
Can pregnant women eat canned tuna?
Yes, but they should stick strictly to low-mercury options. The FDA recommends 2-3 servings of "Best Choice" fish like skipjack or chunk light, but advises limiting albacore to no more than one serving a week [2]. What Seafood Has The Lowest Mercury