master-cooks | The Tuna Varieties With The Highest And Lowest Mercury Levels

Tuna is a popular seafood choice, but its mercury content varies significantly across different varieties. Among the types of tuna, albacore, often labeled as white tuna, tends to have higher mercury levels. This is due to albacore's larger size and longer lifespan, which allow it to accumulate more mercury. Consequently, consumption of albacore tuna is often recommended to be limited, especially for vulnerable groups such as pregnant women and young children, to minimize mercury exposure. On the other hand, light tuna, which typically includes species like skipjack, generally has lower mercury levels. Skipjack tuna is smaller and matures faster, leading to lower mercury accumulation compared to albacore. This makes light tuna a preferable choice for those who enjoy tuna frequently. While canned light tuna is considered a safer option with respect to mercury, it is still advised to consume it in moderation as part of a balanced diet. Understanding the differences in mercury content among tuna varieties can help consumers make informed choices. By selecting tuna with lower mercury levels and moderating consumption, individuals can enjoy the nutritional benefits of tuna while minimizing potential health risks associated with mercury.

Big fish, little fish, and mercury

Once we explore the various types of tuna available, you'll understand why bigeye tuna has higher mercury levels than many other tuna species. Bigeye tuna grow more slowly and can reach lengths of about 5 ½ feet. This combination of growth factors results in this fish accumulating more mercury by the time it reaches your plate. Interestingly, the FDA does not include bluefin tuna in its mercury content rankings for commercial fish. However, as the largest tuna species, capable of growing over 13 feet, bluefin—commonly used in sushi—contains more mercury than smaller varieties like yellowfin, according to a 2010 study by the American Museum of Natural History and Rutgers University.

Canned light tuna has the lowest mercury levels among tuna options, with skipjack being the most frequently used fish in this product. Skipjack is the smallest tuna species, averaging around 3 feet in length. Canned albacore, another larger tuna species, has a higher mercury content compared to most canned tuna, containing approximately three times the mercury found in canned skipjack and other light tuna on average. (However, it's important to note that most people can safely consume canned albacore in moderation.)

Canned tuna over fresh tuna?

Interestingly, when you compare fresh albacore and skipjack to their canned counterparts, the canned versions generally have lower mercury levels. This could be because the fishing industry tends to catch younger fish for canning, while older fish are sold as fillets. Younger fish have not had as much time to accumulate mercury in their bodies compared to their older counterparts. It's important to note that the FDA does not list canned yellowfin tuna in its standard guidelines. However, fresh or frozen yellowfin tuna is included, and it has a higher mercury content than canned albacore, though it still has lower levels than fresh or frozen bigeye tuna.

Now that you know that canned light tuna has the least mercury, consider following the culinary advice of kitchen legend Julia Child to enhance your tuna salad sandwiches. Adding lemon juice, capers, and cornichons can make for a fresher and crunchier dish. Incorporating seafood, including tuna, into your weekly meal plan is a great idea, and now you know how to do it safely.

The Tuna Varieties With The Highest And Lowest Mercury Levels

Big fish, little fish, and mercury

Canned tuna over fresh tuna?

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