GUIDE
Tuna During Pregnancy
YES, in limited amounts — choose light tuna and limit to 2-3 servings per week.
Canned light tuna is a 'Best Choice' with lower mercury. Albacore (white) tuna has more mercury and should be limited to 1 serving per week.
Be prepared from day one
The Short Answer
You can eat tuna during pregnancy — the key is choosing the right type and limiting your portions. Canned light tuna (skipjack) is in the FDA's "Best Choices" category with lower mercury levels, and you can safely eat 2-3 servings per week. Albacore (white) tuna has higher mercury and should be limited to 1 serving per week.
Avoid bigeye tuna entirely — it's in the FDA's "Choices to Avoid" category. And as with all fish during pregnancy, cook it to 145°F. No raw tuna sushi or sashimi.
For a complete overview, see our complete food safety guide.
Safe Tuna Options
- Canned light tuna (skipjack) — FDA 'Best Choice,' 2-3 servings per week
- Canned albacore (white) tuna — FDA 'Good Choice,' limit to 1 serving per week
- Cooked tuna steak — safe when cooked to 145°F, limit to 1 serving per week
- Tuna salad made with canned tuna — safe when using commercially canned tuna
- Tuna in cooked sushi rolls — safe, but count toward mercury limits
- Tuna casserole and baked dishes — fully cooked, safe to eat
Count all tuna toward your total weekly seafood intake of 8-12 ounces.
What to Avoid
- Bigeye tuna — FDA 'Choices to Avoid' due to high mercury levels
- Raw tuna sushi and sashimi — risk of parasites and bacteria
- Tuna tartare — raw preparation, avoid during pregnancy
- More than 12 ounces of tuna per week — stay within FDA mercury guidelines
These guidelines are based on FDA and EPA joint recommendations.
Why This Matters During Pregnancy
Mercury is the primary concern with tuna during pregnancy. Mercury occurs naturally in the environment and accumulates in fish — larger, longer-lived predatory fish have the highest levels. Tuna falls across a wide range depending on species.
According to FDA testing, canned light tuna (skipjack) averages about 0.126 ppm of mercury, while canned albacore averages 0.350 ppm. Bigeye tuna averages 0.689 ppm — nearly 5.5 times higher than light tuna. Fresh yellowfin falls somewhere in between at about 0.354 ppm.
During pregnancy, methylmercury (the form found in fish) can cross the placenta and affect your baby's developing nervous system. High mercury exposure is associated with cognitive and developmental delays. However, the omega-3 fatty acids in fish are beneficial for brain development — so the goal is not to avoid fish entirely, but to choose lower-mercury species.
For a comprehensive mercury comparison across all fish species, see our mercury in fish pregnancy guide.
Tips for Safe Eating
A simple rule of thumb: when buying canned tuna, reach for "chunk light" over "solid white albacore." Light tuna is made from skipjack, which is smaller and shorter-lived, so it accumulates less mercury.
One standard can of tuna is about 5 ounces (drained). So 2 cans of light tuna per week, or 1 can of albacore per week, keeps you well within safe limits. Mix tuna with other low-mercury seafood like shrimp and salmon to get variety and maximize your omega-3 intake.
For tuna salad, use commercially canned tuna and commercial mayonnaise (which is made with pasteurized eggs and safe during pregnancy). Store tuna salad in the refrigerator and eat within 3-5 days.
If you're craving sushi, opt for cooked tuna rolls or explore the many safe sushi options available. For more on seafood safety, see our guides on crab and lobster.
This guide is for informational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider with any questions about your pregnancy.
