Evidence-based guide to tuna safety during pregnancy. Mercury levels by type, safe serving limits, and better alternatives.
Light canned tuna (skipjack) is safe 2-3 times per week during pregnancy. Avoid albacore/white tuna and bigeye tuna — they contain 3-5x more mercury. Salmon is a safer, higher-omega-3 alternative.
Written by Ash K · Last updated: June 2026 · Sources cited below
Tuna is safe during pregnancy — but the type matters significantly. Light canned tuna (skipjack) has 3x less mercury than white albacore tuna. The FDA allows 2–3 servings of light tuna per week but limits albacore to 1 serving per week.
This distinction is the most important thing to know. "Tuna" is not one fish — it's a category spanning species with very different mercury profiles.
Key Takeaway: Light canned tuna (skipjack): 2–3 servings per week (8–12 oz) per FDA guidelines. White albacore tuna: limit to 1 serving per week (4 oz) due to higher mercury. Bigeye tuna: avoid entirely — mercury levels too high. The type of tuna determines the safety limit, not "tuna" as a category.
| Tuna Type | Mercury (ppm) | FDA Category | Weekly Limit |
|---|---|---|---|
| Light canned (skipjack) | 0.126 | Good Choice | 2–3 servings (8–12 oz) |
| White canned (albacore) | 0.350 | Good Choice | 1 serving (4 oz) |
| Yellowfin (ahi) | 0.354 | Good Choice | 1 serving (4 oz) |
| Bigeye tuna | 0.689 | Avoid | Do not eat during pregnancy |
| Bluefin tuna | 0.500+ | Avoid | Do not eat during pregnancy |
Source: FDA Mercury Levels in Commercial Fish and Shellfish, 2023.
Mercury Levels by Tuna Type — FDA Data
Mercury crosses the placenta and accumulates in fetal tissue, particularly the developing brain and nervous system. Methylmercury — the organic form found in fish — interferes with neuronal migration and synapse formation during fetal development.
The EPA reference dose for methylmercury (0.1 mcg/kg body weight/day) was established to protect fetal neurodevelopment. At the light tuna mercury level of 0.126 ppm, a 150-lb pregnant woman can safely eat approximately 12 ounces per week and stay well below this threshold.
Note: The risk from mercury is real but proportional. Light canned tuna at 2–3 servings per week is well within safety margins. Avoiding all fish because of mercury fear is counterproductive — fish provides DHA, protein, and iodine that benefit fetal development. The FDA's guidance is specifically designed to balance benefit against risk.
FDA Weekly Fish Recommendation During Pregnancy
For light canned tuna (the most common type, usually labeled "chunk light" and made from skipjack): up to 12 ounces (about 3 standard cans) per week.
For white/albacore canned tuna (labeled "solid white" or "albacore"): limit to 4 ounces (about 1 can) per week.
Tip: Check the label — it specifies the species. "Chunk light" = skipjack (lower mercury). "Solid white" or "albacore" = higher mercury. If the label doesn't specify the species, treat it as albacore and limit accordingly.
Tuna vs Salmon — Pregnancy Comparison
| Nutrient | Per 3 oz canned light tuna | Pregnancy benefit |
|---|---|---|
| Protein | 22g | Fetal tissue growth |
| Omega-3 DHA | 200mg | Brain development |
| Vitamin D | 40 IU | Bone development |
| Selenium | 55mcg | Antioxidant, thyroid |
| Vitamin B12 | 2.5mcg | Nervous system |
| Iron | 1.5mg | Blood production |
| Niacin | 11mg | Energy metabolism |
Canned tuna is one of the most affordable, shelf-stable protein sources available. It requires no cooking, making it practical during pregnancy when energy and cooking motivation may be low.
First trimester: If tuna's smell triggers nausea, skip it. Return in the second trimester when aversions typically ease. Bland preparations (tuna mixed with mayo on crackers) are often better tolerated than warm tuna dishes.
Second trimester: DHA needs increase. Light canned tuna provides meaningful DHA (200mg per serving) alongside salmon and shrimp. Aim for 2–3 fish servings total per week across all species.
Third trimester: Protein demands peak. Tuna salad, tuna melts (well-heated), and tuna pasta are quick, high-protein meal options. Continue following the type-specific mercury limits through delivery.
Bottom Line: Light canned tuna (skipjack) is considered safe at 2–3 servings per week per FDA guidelines. White albacore: limit to 1 serving weekly. Bigeye and bluefin: avoid entirely. Check the label for species. The type of tuna — not "tuna" as a category — determines safety.
Can you eat tuna while pregnant?
According to FDA guidelines, light canned tuna (skipjack) is considered safe at 2–3 servings per week. White albacore tuna should be limited to 1 serving per week due to higher mercury. Bigeye tuna should be avoided entirely.
How much tuna per week while pregnant?
Light/skipjack tuna: up to 12 ounces (3 cans) per week. Albacore/white tuna: up to 4 ounces (1 can) per week. These are FDA-recommended limits based on mercury content by species.
Is canned tuna safe during pregnancy?
Canned light tuna (skipjack) is considered safe per FDA guidelines. It's in the "Good Choice" category. Canned albacore/white tuna is also safe but in lower quantities (1 serving/week vs 2–3).
What's the difference between light and white tuna?
Light tuna is typically skipjack — lower mercury (0.126 ppm). White tuna is albacore — higher mercury (0.350 ppm). The species determines mercury content, and the label tells you which you're buying.
This tool is for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider with questions about your health.