Can I Eat Canned Tuna Every Day?

When it comes to nutritious and convenient lunches, it's hard to top canned tuna. It's cheap, easy to store, and goes well with a variety of dishes, including sandwiches, salads, and tacos.

Canned tuna is usually available as skipjack (light tuna), albacore (white tuna), and yellowfin (light or gourmet tuna) packed in either water or an oil like soybean or olive.

But because tuna is a source of mercury, you may be wondering how often you should be eating it. Here, we break down the pros and cons of eating canned tuna every day.

The Benefits of Canned Tuna

If you're trying to eat more fish, canned tuna is an easy and affordable way to do it. Here are all the benefits of eating canned tuna every day.

1. It's a Good Source of Omega-3 Fatty Acids

The 2020-2025 Dietary Guidelines for Americans recommends eating at least 8 ounces of seafood per week based on a 2,000-calorie diet. Eating canned tuna is one of the easier ways to meet that weekly amount.

"Canned tuna is rich in omega-3s, which are part of essential fatty acids that your body can't naturally produce,” says LaChell Miller, RD, certified culinarian, and representative of New Jersey Academy of Nutrition & Dietetics. “Tuna contains two of the most important omega-3s: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).”

Miller says that studies show omega-3s can reduce the risk of heart disease, depression, dementia, and arthritis.

2. It's an Excellent Source of Lean Protein

Canned tuna is a lean protein, so it helps keep you full longer and reduces cravings, says Bonnie Taub-Dix, RDN, and author of ‌Read It Before You Eat It: Taking You from Label to Table.‌ Lean protein not only helps curb hunger and cravings, but it aids in muscle repair after a tough workout.

In fact, the U.S. Food and Drug Administration (FDA) lists canned light tuna as one of the best protein sources that's also low in mercury.

3. It's Affordable and Shelf-Stable

"The great thing about tuna is that it's very affordable and accessible. You can buy tuna canned or in packets, and they come in different flavors," Taub-Dix says.

Taub-Dix says that canned tuna in water or oil are both good options, but she personally likes to get tuna packed in water and add her own healthy fat, like avocado slices.

"It also has a very long shelf life, and you can probably buy them in bulk on sale."

The Health Risks of Eating Canned Tuna Every Day

1. Mercury Content

"Mercury is a heavy metal found in the air, water, and soil,” Miller says. “A person can be exposed through inhalation through the atmosphere, dental fillings, and through fish and shellfish.”

Fish absorb mercury from water pollutants. Predator species, such as tuna, that live longer tend to have the most exposure, Miller explains. But it’s harder than you might think to consume a dangerous amount of mercury.

"The FDA looks at upper limits of weekly seafood consumption and notes that you would need to eat 164 ounces (10 pounds) of light canned tuna and 56 ounces (3.5 pounds) of albacore white tuna per week before being at risk for mercury," Miller says. "Therefore, having 3 ounces of canned tuna daily (21 ounces per week) isn't going to put you at risk for overconsuming mercury."

The FDA classifies fish into three categories based on their level of mercury: best choices, good choices, and choices to avoid.

"Some canned tuna brands to look for that have lower levels of mercury include Safe Catch and Wild Planet," Taub-Dix says.

According to Safe Catch, they test every fish for its mercury content and have stricter limits for mercury levels in canned wild and wild albacore tuna than the FDA.

2. Sodium

Although canned tuna does contain salt, it only provides a moderate amount of sodium. "Low-sodium foods have 140 milligrams or less per serving, and canned tuna has around 200 to 210 milligrams per 3-ounce serving," Taub-Dix says.

"When looking at sodium content, it's important to read the label. Anything under 5 percent Daily Value (DV) will indicate low-sodium. A 3-ounce can of light or regular tuna packed in water or oil will contain around 13 percent DV, which is a moderate amount of sodium," Miller says. "Choosing canned tuna that is labeled 'no salt added' will have around 50 milligrams of sodium (2 percent DV) and is therefore low-sodium."

If you're concerned about sodium, look for canned tuna varieties that say "no salt added" on the label, as "light" doesn't guarantee that it's low-sodium, Miller says. "It's also recommended for weight management and heart health to buy tuna packed in water to save on total fat and calories."

So, Is It Safe to Eat Canned Tuna Every Day?

Research suggests that, for most people, the benefits of eating canned tuna every day outweigh the risks.

"Mercury levels are very low, and canned tuna is the most economical and accessible way to consume omega-3s," Miller says.

"Tuna also provides some potassium, calcium, and choline, so overall, it's a great food to add to your diet," Taub-Dix says.

Most people can enjoy tuna every day, though it’s recommended that you get your protein from more than one source. Those who have high blood pressure, a heart condition, or a kidney issue may want to consider low-sodium canned varieties.

The USDA Dietary Guidelines recommend that adults enjoy at least 8 ounces of seafood per week (based on a 2,000-calorie diet), which you can divide into two 4-ounce servings. You can have up to 12 ounces of seafood (three 4-ounce servings) per week.

The Takeaway

• Eating canned tuna, particularly light (skipjack) varieties, daily is typically safe for most people due to its low mercury content and high levels of beneficial omega-3 fatty acids and lean protein.
• While overall safe, pregnant or breastfeeding individuals and young children should adhere to specific FDA guidelines for seafood consumption, opting for "best choice" fish like canned light tuna in limited weekly servings to minimize mercury exposure.
• Be mindful of sodium content, opting for "no salt added" varieties if needed. Incorporate different types of tuna and other seafood into your diet, and pair tuna with other healthy ingredients to ensure a well-rounded and balanced meal plan.