⚠️ Not medical advice. This article summarises publicly available FDA, EPA, ACOG and peer-reviewed sources. Individual decisions about fish consumption during pregnancy or breastfeeding — especially if you have any high-risk condition or other dietary restrictions — should be made under the guidance of your own physician or obstetrician. This article does not replace medical advice or treatment.
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👋 Quick Answer

  • Canned light tuna (skipjack): 2-3 servings/week (8-12 oz total). FDA/EPA Best Choices.
  • White tuna (albacore): Maximum 1 serving (4 oz) per week. Good Choices.
  • Yellowfin tuna: Maximum 1 serving per week. Good Choices.
  • Bigeye tuna (sushi/sashimi): Do not eat during pregnancy. Avoid.
  • Raw tuna (sushi, sashimi, tartare, tataki): Avoid in pregnancy regardless of species (Listeria, Salmonella, parasite risk).

Why the Species Matters So Much

"Tuna" is not one fish; it is at least four commercially sold species, and the mercury difference between them ranges from 3- to 10-fold. Mercury — specifically methylmercury — crosses the placenta and concentrates in the developing fetal brain. Even low-level prenatal exposure has been linked to measurable deficits in attention, memory, language and motor skills.

At the same time, tuna is a strong source of omega-3 (EPA + DHA), which is critical for fetal brain and eye development. The FDA, EPA, ACOG (American College of Obstetricians and Gynecologists) and AHA all recommend that pregnant women eat fish — just the right species in the right amounts.

Tuna Species and Their Mercury Levels

Mean mercury concentrations in commercial tuna species, from the FDA Mercury Levels in Commercial Fish and Shellfish database:

Species Latin Name Mean Mercury (ppm) FDA/EPA Category Pregnancy Weekly Limit
Skipjack (Light Tuna) Katsuwonus pelamis 0.118 Best Choices 2-3 servings (8-12 oz)
Yellowfin Tuna Thunnus albacares ~0.354 Good Choices 1 serving (4 oz)
Albacore / White Tuna Thunnus alalunga 0.407 Good Choices 1 serving (4 oz)
Bigeye Tuna Thunnus obesus 0.689 Avoid Do not eat
Bluefin Tuna Thunnus thynnus ~0.689 (high) Avoid Do not eat

Source: FDA Mercury Levels in Commercial Fish and Shellfish (1990-2012). Bigeye and bluefin "Avoid" classification confirmed in the FDA/EPA 2021 update.

Tuna at the US Supermarket

Canned Tuna

Most canned tuna sold in US supermarkets — under brands like StarKist, Bumble Bee, Chicken of the Sea, Wild Planet, Safe Catch — is sold in two main grades:

  • "Chunk light," "light tuna," or "skipjack": Katsuwonus pelamis. FDA/EPA Best Choices. Safe at 2-3 servings/week in pregnancy.
  • "Solid white" or "albacore": Thunnus alalunga. FDA/EPA Good Choices. Limit to 1 serving (4 oz) per week.
⚠️ Label-reading tip: Always check the front-of-can species claim. If it just says "tuna" with no species descriptor, look at the back ingredient list — brands generally list the Latin name. Skipjack tuna (Katsuwonus pelamis) is light tuna and safe at the higher allowance. Albacore (Thunnus alalunga) means white tuna; use the lower allowance.

Some brands (notably Safe Catch) test individual fish for mercury and publish lower per-can averages. Useful if you want extra reassurance, though regular FDA-compliant brands are also safe within the recommended servings.

Fresh and Restaurant Tuna

Fresh tuna steak at the fish counter or in restaurants is most commonly yellowfin ("ahi") or bluefin. Yellowfin is Good Choices — 1 serving/week. Bluefin is Avoid — do not eat in pregnancy. Always ask the species when ordering tuna steak, tartare or seared tuna at a restaurant.

Sushi and Sashimi

Tuna in sushi (maguro), sashimi, and "fatty tuna" (toro) is typically bigeye or bluefin. Both are FDA/EPA Avoid. On top of the mercury issue, raw fish carries Listeria, Salmonella and parasite risk in pregnancy. Skip raw tuna entirely while pregnant.

Practical Weekly Plan

FDA/EPA guidance is for pregnant women to eat 2-3 servings (8-12 oz) of low-mercury fish per week. Tuna can be part of that plan, but do not spend your entire fish quota on tuna alone — vary your sources.

Sample 1-Week Menu

  • Monday: 4 oz baked salmon
  • Wednesday: 4 oz canned light tuna sandwich (water-packed, drained)
  • Friday: 4 oz sardines or anchovies (grilled or baked)

This delivers ~12 oz fish + ~1.5-2 g omega-3 for the week — comfortably within FDA/EPA limits and meeting fetal brain-development needs.

What to Avoid

  • Do not eat both canned light tuna AND white/albacore in the same week — pick one category.
  • Do not eat tuna every day; rotate with salmon, sardines, anchovies, trout, herring.
  • No raw tuna preparations: tartare, sashimi, tataki, undercooked sushi.
  • No bigeye or bluefin tuna — not from sushi menus, not from fish counters.
  • Refrigerate opened canned tuna and use within 1 day to limit Listeria risk.

Tuna for Babies and Young Children

FDA/EPA serving sizes by age:

Age Serving Size Light Tuna (per week) Albacore (per week)
1-3 years1 oz2 servings (2 oz)1 serving (1 oz)
4-7 years2 oz2 servings (4 oz)1 serving (2 oz)
8-10 years3 oz2 servings (6 oz)1 serving (3 oz)
11+ years4 oz2-3 servings (8-12 oz)1 serving (4 oz)

For babies under 12 months, do not start fish introduction with tuna; choose lower-mercury, higher-omega-3 species like salmon, sardines or anchovy. Full mercury-in-fish guide for children.

Frequently Asked Questions

Can you eat tuna while pregnant?

Yes, but the species matters. Canned light tuna (skipjack) is safe at 2-3 servings/week. Albacore (white) and yellowfin are limited to 1 serving/week. Bigeye and bluefin should not be eaten.

How much canned tuna can a pregnant woman eat?

FDA/EPA: 2-3 servings of canned light tuna per week, each about 4 oz, totalling 8-12 oz. If the can is labelled "white tuna" or "albacore," limit to 1 serving (4 oz) per week.

What is the difference between light tuna and white (albacore) tuna?

Mercury. Canned light tuna averages 0.118 ppm; albacore averages 0.407 ppm — about 3.5x higher. The flesh colour also differs: light is darker pink-tan, albacore is paler.

Can pregnant women eat tuna sushi or sashimi?

No. Sushi/sashimi tuna is usually bigeye or bluefin (Avoid, high mercury) and raw fish carries Listeria, Salmonella and parasite risk in pregnancy. All raw fish (sashimi, ceviche, undercooked sushi) is not recommended. Cooked tuna steak is acceptable in moderation, but check the species first.

Are canned tuna brands safe in pregnancy?

Brand matters less than species. Most major US brands (StarKist, Bumble Bee, Chicken of the Sea, Wild Planet, Safe Catch) sell both grades. "Chunk light"/"skipjack" = Best Choices, 2-3 servings/week. "Solid white"/"albacore" = Good Choices, 1 serving/week. Some brands like Safe Catch test each fish individually and publish lower mercury averages.

Can pregnant women eat a tuna sandwich?

Yes, with canned light tuna, up to 2-3 servings/week. Use pasteurised mayonnaise (commercial mayo is pasteurised; homemade raw-egg mayo carries Salmonella risk). At restaurants ask which species is in the "tuna salad" — most use light/skipjack.

When can babies and children eat tuna?

FDA/EPA recommend 1-2 servings of fish per week from age 1. Canned light tuna can be introduced from age 1 in small portions (1 oz at 1-3 years). For under-12-month babies, start with salmon, sardines or anchovy. Albacore is limited to 1 serving/week through age 12. Bigeye and bluefin should be avoided entirely for children.

Tuna in oil or in water — which is healthier?

Mercury is the same (depends on species, not packing liquid). Calorie- and fat-wise: water-packed is lower in calories. Olive-oil-packed adds monounsaturated fat. Sunflower or soybean oil increases omega-6 — draining the oil keeps your omega-3 / omega-6 balance favourable.

Do the same rules apply during breastfeeding?

Yes. Mercury passes into breast milk and can affect the infant's developing nervous system. FDA/EPA recommend the same limits during breastfeeding as during pregnancy: canned light tuna 2-3 servings/week, albacore/yellowfin 1 serving/week, no bigeye/bluefin.

Bottom Line

Tuna in pregnancy is not a binary yes/no. Choose the right species and tuna is a safe, omega-3-rich part of a healthy pregnancy diet. Canned light tuna (skipjack) — the most common type in US supermarkets — is FDA/EPA Best Choices, allowed at 2-3 servings/week. Avoid sushi tuna, tartare and bigeye/bluefin. When in doubt, check the can's species label or the brand's website.

References

  • U.S. Food and Drug Administration (FDA) & U.S. Environmental Protection Agency (EPA) (2021, updated). "Advice About Eating Fish: For Those Who Might Become or Are Pregnant or Breastfeeding and Children Ages 1 to 11 Years." fda.gov
  • FDA. "Mercury Levels in Commercial Fish and Shellfish (1990-2012)." Mercury measurement database. fda.gov
  • FDA / EPA. "Questions & Answers from the FDA/EPA Advice about Eating Fish." Official Q&A document on light vs albacore tuna serving recommendations.
  • U.S. EPA / FDA. "EPA-FDA Fish Advice: Technical Information." Risk-assessment methodology and dose-response data.
  • American College of Obstetricians and Gynecologists (ACOG). Pregnancy nutrition guidelines: fish consumption recommendations.
  • Burger, J. & Gochfeld, M. (2004). "Mercury in canned tuna: white versus light and temporal variation." Environmental Research. White tuna mean 0.407 ppm, light tuna 0.118 ppm.
  • Consumer Reports (2024). "How Worried Should You Be About Mercury in Your Tuna?" Brand-level variation analysis.

Related reading: Mercury in Fish: Safe Species for Pregnancy & Children · Complete Omega-3 Supplement Guide · Microplastics in Seafood 2026

Prof. Dr. Zayde Ayvaz

Prof. Dr. Zayde Ayvaz

Professor of Fisheries Industry Engineering at Çanakkale Onsekiz Mart University. Researcher in seafood quality, food safety and omega-3 lipid chemistry.