Canned tuna is a pantry staple for many—it's affordable, packed with protein, and incredibly convenient. But could your favorite tuna salad or sandwich be putting your health at risk? The troubling truth is that some canned tuna contains dangerous levels of mercury, a toxic heavy metal that can harm your nervous system over time.
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The good news? Not all tuna is equally risky. By understanding which types to avoid and how to make smarter choices, you can keep enjoying this nutritious food without the worry.
### **Why Is There Mercury in Tuna?**
Mercury occurs naturally in the environment, but industrial pollution (like coal burning and mining) has drastically increased its presence in oceans. Once in the water, mercury converts to **methylmercury**—a highly toxic form that accumulates in fish.
Large predator fish, like tuna, absorb mercury from the smaller fish they eat. This process, called **bioaccumulation**, means bigger, longer-living tuna species end up with much higher mercury levels. Over time, frequent consumption can lead to mercury buildup in the body, potentially damaging the brain, heart, and nervous system—especially in pregnant women, children, and those with existing health concerns.
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### **The #1 Mistake: Choosing the Wrong Type of Tuna**
Not all canned tuna is created equal. The biggest mistake people make? Assuming all varieties are the same. In reality, mercury levels vary dramatically depending on the species:
- **Skipjack (Light Tuna)** – The safest choice, with only **0.12 ppm** of mercury. Ideal for regular consumption.
- **Yellowfin (Ahi Tuna)** – Moderate mercury levels (**0.35 ppm**). Enjoy in moderation.
- **Albacore (White Tuna)** – The highest in mercury (**up to 0.50 ppm**). Limit intake, especially for at-risk groups.
**Pro Tip:** If the can doesn’t specify the species, it’s likely skipjack. Always check the label to be sure.
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### **3 More Tuna Mistakes to Avoid**
1. **Ignoring Labels** – Some brands test for mercury and disclose levels. Look for "low mercury" or "responsibly sourced" options.
2. **Overeating Tuna** – Even low-mercury tuna should be consumed in moderation. The FDA recommends no more than **8–12 oz per week** for adults (less for kids and pregnant women).
3. **Not Draining Properly** – Draining oil or water from tuna can reduce mercury intake slightly, especially with oil-packed tuna (since mercury binds to fats).
### **Tuna in Oil vs. Water: Which Is Better?**
Surprisingly, **tuna packed in oil** may be slightly safer when it comes to mercury. Since mercury binds to fat, draining the oil removes some of the contaminants. Oil-packed tuna also retains more omega-3s and vitamin D—though it’s higher in calories.
**Water-packed tuna**, while leaner, may retain more mercury. If mercury is your main concern, well-drained oil-packed tuna could be the better option.
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### **How to Enjoy Tuna Safely**
You don’t have to give up tuna—just be strategic:
✔ **Choose skipjack (light tuna) most often.**
✔ **Limit albacore and yellowfin.**
✔ **Rotate with low-mercury fish** like salmon, sardines, or trout.
✔ **Follow serving guidelines**, especially for kids and pregnant women.
### **The Bottom Line**
Canned tuna remains a healthy, budget-friendly protein—**if you pick the right kind**. By opting for skipjack, moderating intake, and reading labels carefully, you can minimize mercury risks while still enjoying this convenient food.
Next time you shop, take a few extra seconds to check the label. Your long-term health is worth it.