Is Eating Tuna Safe For Me? What About Children?

The short answer is - it depends. Tuna and other seafood are nutrient-rich foods that can contribute to a healthy diet. However, there are specific considerations and recommendations for certain groups of people due to potential mercury exposure, which may pose health risks. These vulnerable groups include those who are pregnant, trying to get pregnant, breastfeeding, as well as children, older adults, and health-compromised individuals. IF you don't fall into one of the categories, tuna can be enjoyed without worry when consumed in moderation.

In this article, let's take a closer look at:

• Tuna consumption in the United States
• Potential risk of tuna consumption
• Tuna consumption recommendations
• Tips for consumers

Tuna consumption in the United States

Tuna, especially caned tuna, is one of the most popular seafood items consumed in the United States. It's affordable, convenient and rich in nutrients like protein, vitamin B12 and essential Omegs-3 acids. In the United States, almost 1 billion pounds of canned an pouched tuna are consumed each year.¹ Among all canned tuna consumed, about half were used in sandwiches, 20% were used in salads, 15.5% were used in casseroles and 7.5% were used in base dishes.¹

Potential risk of tuna consumption

A common question that has been asked frequently about tuna is whether it is safe to consume. Tuna consumption may pose health risks due to mercury exposure, as mercury is a toxic metal found in nearly all seafood. However, the mercury level varies by species, parts of fish consumed and habitat (where the fish lives). For example, bigger, predatory deep ocean fish, like sharks, swordfish, etc., tend to have more mercury than smaller fish, which is due to the accumulation of  mercury form the large number of small fish consumed over their lifetime.²

The mercury level of tuna varies by the kind of tuna. For example, the most popular kinds of canned tuna on the market are light tuna (75-80%) and albacore (white tuna) for the rest.¹ Compared to light meat, Albacore has been tested to have a much higher level of mercury.³ The consumption of seafood high in mercury may elevate blood mercury levels, which may lead to serious health concerns like loss of peripheral vision, impairment of speech, muscle weakness, etc.⁴ Infants and children are especially vulnerable, as mercury exposure may affect their brain and nervous system development, which may further affect their ability to think, memory, motor skills, language, etc.⁴ Given these potential risks, you may be wondering whether you should stop eating tuna entirely. The answer lies in making informed choices.

Tuna consumption recommendations

For the general population, tuna can be part of a nutritious diet when consumed in moderation. Based on the Dietary Guidelines for Americans 2020-2025, it's recommended that people consume at least 8 ounces of seafood each week for nutrition benefits. To reduce mercury exposure, consumers may consider seafood lower in mercury, such as light tuna, cod, shrimp, or haddock.⁵

For women who plan to become pregnant, are currently pregnant, or are breastfeeding it's recommended to consume between 8 to 12 ounces of seafood per week from choices that are low in mercury, which does not include tuna.⁵ 

For children it's recommended that children consume 1-2 servings of seafood from seafood that's low in mercury, see the list below for the "best choices." Tuna is one of the seafood that is suggested to avoid for children.⁵ The amount in a serving varies by the age of the children, see information below.

For older adults or individuals with other health concerns seafood options that are low in mercury are generally recommended as the body is less capable of removing contaminates, like mercury, as it ages, which may lead to an increased risk of having adverse health affects.⁵

Fish Consumption Guidance

Serving Size Guide

• Pregnancy & Breastfeeding:
  • 1 serving = 4 ounces (about the size of the palm of your hand)
  • Eat 2–3 servings per week from the Best Choices list, or 1 serving from the Good Choices list.
• Children:
  • Serving sizes vary by age:
    • Age 1–3: 1 ounce
    • Age 4–7: 2 ounces
    • Age 8–10: 3 ounces
    • Age 11+: 4 ounces
  • Eat 2 servings per week from the Best Choices list.

Fish Categories Based on Mercury Levels

Best Choices (Lowest Mercury):

Anchovy, Atlantic croaker, Atlantic mackerel, Black sea bass, Butterfish, Catfish, Clam, Cod, Crab, Crawfish, Flounder, Haddock, Hake, Herring, Lobster (American and spiny), Mullet, Oyster, Pacific chub mackerel, Perch (freshwater and ocean), Pickerel, Plaice, Pollock, Salmon, Sardine, Scallop, Shad, Shrimp, Skate, Smelt, Sole, Squid, Tilapia, Trout (freshwater), Tuna (canned light, includes skipjack), Whitefish, Whiting.

Good Choices (Moderate Mercury):

Bluefish, Buffalofish, Carp, Chilean sea bass (Patagonian toothfish), Grouper, Halibut, Mahi mahi (dolphinfish), Monkfish, Rockfish, Sablefish, Sheepshead, Snapper, Spanish mackerel, Striped bass (ocean), Tilefish (Atlantic Ocean), Tuna (albacore/white, canned and fresh/frozen), Tuna (yellowfin), Weakfish/seatrout, White croaker (Pacific croaker).

Choices to Avoid (Highest Mercury):

King mackerel, Marlin, Orange roughy, Shark, Swordfish, Tilefish (Gulf of Mexico), Tuna (bigeye).

Fish Caught by Family or Friends

• Check local fish and shellfish advisories for safety.
• If no advisory is available:
  • Eat only one serving of that fish per week.
  • Avoid eating other fish that week.
• Larger fish like carp, catfish, trout, and perch may contain higher levels of mercury or other contaminants.

The above Fish Consumption Guidance and Fish Categories Based on Mercury Levels was from an infographic, click here to see a PDF version of the infographic. More information can also be found on the following web sites - www.FDA.gov/fishadvice (FDA Fish Advice) and www.EPA.gov/fishadvice (EPA Fish Advice).