Warning: The #1 Mistake You’re Making with Canned Tuna (Avoid Mercury!)

  1. Skipjack Tuna: This is the smallest and most commonly consumed tuna. It’s labeled simply as “tuna” on most cans and has the lowest mercury levels (0.12 parts per million). Skipjack is the safest choice for regular consumption.
  2. Yellowfin Tuna: Larger than skipjack, yellowfin tuna lives longer (7-10 years) and has almost three times the mercury levels (0.35 parts per million). It’s still safe to eat but should be consumed in moderation.
  3. Albacore Tuna: This is the big one—literally. Albacore tuna contains the highest levels of mercury (up to 0.50 parts per million). The U.S. Environmental Protection Agency (EPA) and Food and Drug Administration (FDA) recommend significantly limiting your consumption of albacore tuna.

Pro Tip: Always check the label to see which type of tuna you’re buying. If it just says “tuna,” it’s likely skipjack, the safest option. But if it’s labeled “light tuna” or “yellowfin,” be prepared for higher mercury levels.

3 More Common Mistakes When Eating Canned Tuna

  1. Not Reading Labels Carefully: Many people grab a can of tuna without checking the label. But this small oversight can have a big impact on your health. Look for cans that specify the type of tuna, and if you’re unsure, do a quick search on the manufacturer’s website. Some brands are more transparent than others.
  2. Overdoing It: Canned tuna is convenient, but eating too much can lead to mercury buildup in your body. The U.S. dietary guidelines recommend eating about 8 ounces (227 grams) of seafood per week, including tuna. To reduce your mercury exposure, rotate tuna with other low-mercury fish like salmon, sardines, mackerel, and trout.
  3. Not Draining the Tuna Properly: Whether your tuna is packed in water or oil, draining it properly is crucial. If you don’t, your mayo will get watery, and your salad will turn into soup. Use a fine mesh strainer or the can’s lid to press out every last drop of liquid. This simple step makes a huge difference in the final texture of your dish.

Tuna in Water vs. Tuna in Oil: Which is Better?

Here’s where things get interesting. Fresh tuna is always the best option, but let’s face it—canned tuna is a lifesaver on busy days. So, should you go for tuna packed in water or oil?

  • Tuna in Oil: Heavy metals like mercury are lipophilic, meaning they’re attracted to fat. When you drain the oil from tuna, you’re also discarding a good portion of those unwanted contaminants. Plus, tuna in oil has higher amounts of omega-3s and vitamin D. However, it’s also higher in calories.
  • Tuna in Water: While it’s lower in calories, tuna packed in water retains more mercury because there’s no oil to trap the metals. So, if you’re looking to reduce mercury exposure, well-drained tuna in oil might be the smarter choice.

How to Enjoy Tuna Safely

Tuna is an incredibly nutritious food, packed with protein, omega-3s, and essential vitamins. The goal isn’t to stop eating it—it’s to make smarter choices. Here’s how:

  1. Choose Skipjack Tuna: Opt for cans labeled simply as “tuna,” which are usually skipjack, the lowest-mercury option.
  2. Read Labels Carefully: Always check the type of tuna and the brand’s transparency about mercury levels.
  3. Rotate with Other Fish: Mix tuna with other low-mercury fish like salmon, sardines, and trout.
  4. Watch Your Portions: Stick to the recommended 8 ounces of seafood per week to keep mercury exposure in check.

Related: Stop Making These 13 Common Health Mistakes, Especially After 50

Final Thoughts

Canned tuna doesn’t have to be a health hazard. By understanding the risks and making informed choices, you can enjoy this convenient and nutritious food without worrying about mercury. Remember, it’s all about balance and awareness.

So, the next time you’re at the supermarket, take a moment to check the label and choose wisely. Your brain—and your body—will thank you.