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Dietitian Explains Mercury Risk of Eating Canned Tuna Daily

A nutrition editor explains why daily canned tuna is fine for some people but risky for others due to mercury.

By Dr. Josh Axe · November 12, 2026 · 2 sources · Watch

TODAY reported on November 10, 2026, that eating canned tuna every day carries a real tradeoff: high-quality protein and omega-3 fats against variable mercury exposure.

22gprotein per 3 oz

2–3servings/week adults

TODAY reported on November 10, 2026, that registered dietitian Natalie Rizzo addressed whether eating canned tuna every day is a good idea. A 3-ounce serving of tuna provides about 22 grams of protein, along with vitamin B12, selenium and omega-3 fatty acids, according to the article. Rizzo described tuna as a high-quality protein source and an affordable, accessible way to eat more seafood.

The article noted that mercury content varies substantially by species: canned light tuna, mostly skipjack, runs lowest, while albacore or white tuna carries significantly more mercury, yellowfin more than light tuna, and bigeye among the highest. The FDA recommends adults eat two to three 4-ounce servings of fish per week, and no more than two servings per week for children age 11 and under, with pregnant and breastfeeding people also advised to limit intake. The FDA lists skipjack tuna among its best-choice fish. Rizzo noted that mercury levels matter most for pregnant people and children, and advised choosing lower-mercury tuna for frequent eaters while picking a favorite variety if tuna is only eaten once or twice a week.

Mercury accumulates in larger, longer-living fish because it concentrates up the food chain; bigger tuna species such as bigeye and albacore have eaten more smaller fish over longer lifespans, carrying more mercury in their tissue than smaller, shorter-lived skipjack. That is why species choice, not just frequency, drives exposure. Rizzo recommended rotating tuna with other lower-mercury seafood such as salmon, sardines and trout, along with plant proteins, rather than eating tuna seven days a week.

Canned Tuna: Protein & Servings

TODAY, 2026

This is dietitian and FDA guidance reported by TODAY, not a controlled study measuring actual mercury levels in frequent tuna eaters. Total mercury exposure depends on a person's whole diet, not tuna alone, and individual variation in fish choice and portion size isn't captured in general recommendations.

Dr. Axe’s Take

Protein at 22 grams per serving and those omega-3 fats make canned tuna genuinely useful, but I don't recommend eating any single fish seven days a week, tuna included. Skipjack, labeled light tuna, is the lower-mercury choice, so lean on that if tuna is a near-daily habit, and save albacore or yellowfin for occasional meals. I'd rotate in salmon, sardines and trout through the week instead, which spreads out mercury exposure while still hitting that omega-3 target. Skip the flavored pouches loaded with added sodium and dress plain tuna with olive oil, lemon and herbs. Pregnant women and young kids should stick to the FDA's lower caps.

— Dr. Axe

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Story summary

Who: General adult population, plus FDA guidance for pregnant people and children age 11 and under
Design: News report citing dietitian commentary and FDA fish-consumption guidance, not a controlled study
Dose: Adults: 2–3 servings (4 oz each) of fish per week; children: up to 2 servings per week, smaller portions
Primary result: 3 oz canned tuna provides about 22 g protein; mercury content varies by species, lowest in skipjack/light tuna
Secondary: Albacore/white tuna and yellowfin carry more mercury than light tuna; bigeye tuna ranks among the highest-mercury fish
Date: Nov 10, 2026