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Can I eat canned tuna while pregnant?

US pregnancy food safety guidance. Educational only.

What Guidelines Say

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FDA guidelines categorize canned light tuna as a Best Choice, while albacore is limited due to higher mercury levels.

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FDA and EPA guidelines categorize fish into three groups: Best Choices, Good Choices, and Choices to Avoid. Canned light tuna is classified as a Best Choice because it typically contains lower levels of methylmercury. Guidelines suggest consuming 8 to 12 ounces (2 to 3 servings) of Best Choice fish per week. Conversely, canned albacore (white) tuna is classified as a Good Choice due to its higher mercury content, with a recommended limit of one 4-ounce serving per week. Methylmercury is a neurotoxin that can cross the placenta and potentially impact the developing fetal nervous system. Canned tuna provides essential nutrients like omega-3 fatty acids (DHA and EPA), protein, vitamin D, and selenium, which support fetal growth. Monitoring the specific type of tuna and total weekly intake helps manage mercury exposure while obtaining nutritional benefits.

Avoid

Albacore (White) Tuna

Caution

Consume 8–12 ounces (225–340 grams) of low-mercury fish weekly.

Safe Options

Salmon

Expert Pick

Shrimp

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Updated: Jan 2026 Sources: Questions & Answers from the FDA/EPA Advice about Eating Fish for Those Who Might Become or Are Pregnant or Breastfeeding and Children Ages 1 to 11 Years | FDA +3

Safer Choices

Salmon

  • Rich in omega-3 fatty acids
  • Low in mercury

Shrimp

  • Low in mercury
  • Good source of protein

Tilapia

  • Mild-flavored
  • Low-mercury fish

Catfish

  • Low in mercury
  • Widely available

Cod

  • Low in mercury
  • Versatile for cooking

Canned Light Tuna

  • Classified as a Best Choice with lower mercury levels than albacore or yellowfin varieties.

Skipjack Tuna

  • Often used in light tuna blends, this species is smaller and accumulates less mercury over its lifespan.

Water-Packed Varieties

  • Choosing tuna packed in water rather than oil reduces unnecessary calorie and fat intake while maintaining protein levels.

Pouched Tuna

  • Similar to canned light tuna, these are often processed at lower temperatures and are shelf-stable for convenience.

Risks & Limits

Albacore (White) Tuna

  • Limit to one 4-ounce (113-gram) serving per week
  • Higher mercury content

Bigeye Tuna

  • Avoid entirely
  • High mercury levels
  • Listed by the FDA as a Choice to Avoid because it contains the highest mercury levels among tuna species.

Shark, Swordfish, King Mackerel, Tilefish

  • Avoid these high-mercury fish
  • Reduce exposure risks

Canned Albacore (White) Tuna

  • Limited to one 4-ounce serving per week due to higher mercury concentrations compared to light tuna.

Yellowfin Tuna

  • Categorized as a Good Choice, requiring a limit of one 4-ounce serving per week to manage mercury exposure.

Key Points from Health Guidelines

Based on FDA, Mayo Clinic published guidance

  • 1
    Consume 8–12 ounces (225–340 grams) of low-mercury fish weekly.
  • 2
    Limit canned light tuna to 12 ounces (340 grams) per week.
  • 3
    Limit albacore tuna to one 4-ounce (113-gram) serving per week.
  • 4
    Avoid high-mercury fish like bigeye tuna, shark, swordfish, king mackerel, and tilefish.
  • 5
    Choose a variety of low-mercury fish to meet nutritional needs.
  • 6
    Ensure all seafood is cooked to an internal temperature of 145°F (63°C).
  • 7
    Consult healthcare providers for personalized dietary advice.

Common Questions

Is it safe to eat canned tuna during the first trimester?
Yes, consuming canned light tuna in moderation is considered safe during the first trimester. Adhering to FDA guidelines helps minimize mercury exposure risks.
How much canned tuna can I safely eat per week while pregnant?
The FDA recommends up to 12 ounces (340 grams) of canned light tuna per week. For albacore tuna, limit intake to one 4-ounce (113-gram) serving weekly.
What are the risks of consuming too much tuna during pregnancy?
Excessive tuna consumption can lead to high mercury intake, potentially harming fetal brain development and the nervous system.
What are safer alternatives to canned tuna during pregnancy?
Safer alternatives include salmon, shrimp, tilapia, catfish, and cod, all of which are low in mercury and rich in essential nutrients.
How should I prepare seafood to ensure it's safe during pregnancy?
Cook seafood to an internal temperature of 145°F (63°C) to eliminate harmful bacteria and parasites. Avoid raw or undercooked seafood to reduce the risk of foodborne illnesses.

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