Can I Eat Tuna While Pregnant? Mercury Limits Explained 2026
Short answer: In moderation. Canned light tuna is fine within weekly limits; limit albacore and fresh tuna because of mercury.
Watch the Mercury Limits
Canned light tuna is a “good choice”, up to 2–3 servings (8–12 oz) per week. Limit albacore (white) tuna to 4 oz per week, and fresh tuna steak to about 4 oz per week, because they contain more mercury.
For a quick colour-coded verdict, see our Tuna food safety page.
Why Mercury Matters
Tuna is nutritious but contains methylmercury, which in high amounts can affect a baby's developing brain and nervous system. The goal isn't to avoid tuna entirely, it's to stay within safe weekly amounts so you get the omega-3 benefits without excess mercury.
Safe Tuna Limits in Pregnancy
Canned light tuna (skipjack) is lower in mercury: up to 2–3 servings per week is considered safe. Albacore/white tuna and fresh or frozen tuna steak are higher in mercury, limit these to a single 4-oz serving per week, and don't combine them with other high-mercury fish that week.
Tuna Preparation Tips
Choose canned light over albacore when you can, drain well, and make sure any cooked tuna dish is heated through. Avoid raw tuna (sashimi, poke, tartare) during pregnancy.
Lower-Mercury Choices
- Canned light (skipjack) tuna, up to 2–3 servings/week
- Cooked tuna in sandwiches, pasta, salads, within limits
- Swap to salmon or shrimp, low-mercury alternatives
Limit or Avoid
- Albacore/white tuna, max 4 oz (one serving) per week
- Fresh/frozen tuna steak, max ~4 oz per week
- Raw tuna, sashimi, poke, tartare (avoid entirely)
- Bigeye tuna, high mercury, avoid
Helpful pregnancy essentials
A few things expecting moms often find useful. Always check with your OB-GYN or midwife first.
Frequently Asked Questions
Can I eat canned tuna while pregnant?
Yes, canned light tuna in moderation, up to 2–3 servings (8–12 oz) per week. It is lower in mercury than albacore or fresh tuna.
How much albacore tuna is safe?
Limit albacore (white) tuna to one 4-oz serving per week, as it contains about three times more mercury than light tuna.
Can I eat a tuna melt or tuna sandwich?
Yes, using canned light tuna within the weekly limit. A tuna melt made with fully cooked, pasteurised cheese is fine.
Is raw tuna safe during pregnancy?
No. Avoid raw tuna in sushi, sashimi, poke and tartare due to the risk of listeria, parasites and higher mercury exposure.
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