Tuna is one of America’s favorite canned fish It’s affordable, convenient, and packed with protein and omega-3 fatty acids But there’s a potential downside – tuna can contain mercury, a toxic metal.
I recently tested popular canned tuna brands and found that mercury levels can vary widely even among different varieties of tuna. Here’s what you need to know about mercury in tuna especially Chicken of the Sea brand.
Why Mercury Matters
Environmental mercury is present, but it is also released into the air when fossil fuels are burned. It falls into the oceans and builds up in fish bodies. The bigger the fish, the more mercury it accumulates.
For most people the small amounts of mercury in a can of tuna are not a health concern. But mercury is a neurotoxin that can harm a developing fetus. That’s why the FDA cautions pregnant women to limit canned tuna.
Mercury can also impact brain function and motor skills in large amounts. Young children are most vulnerable. That’s why the EPA and FDA recommend limits on how much fish kids should eat.
Light vs. Albacore: My Test Results
I looked at 10 well-known cans of tuna, such as albacore and light tuna from Chicken of the Sea, Bumble Bee, StarKist, Wild Planet, and Safe Catch.
I found albacore had around 3 times more mercury than light tuna, on average. Albacore tuna tend to be larger, live longer, and accumulate more mercury.
But mercury levels varied widely between brands:
- Chicken of the Sea’s albacore had 10 times more mercury than its light tuna
- Mercury levels in Wild Planet’s albacore and skipjack were very close
None of the albacore tunas I tested contained low enough mercury levels to eat more than once per week.
All but one light tuna could be eaten 2-3 times per week by adults. The exception was Wild Planet’s Skipjack, which was more similar to albacore mercury levels.
Why Spikes Matter
While light tuna tends to be low in mercury on average, I found individual cans could have spikes much higher than normal.
20% of the tuna samples I tested had mercury levels high enough to exceed FDA consumption recommendations. That means 1 in 5 cans of tuna could be riskier than expected.
Since you can’t see the mercury content by looking at a tuna can, these unpredictable spikes are concerning. A few cans of tuna with unusually high mercury could negatively impact a pregnant woman or child.
What This Means for Chicken of the Sea
Chicken of the Sea’s light tuna had relatively low mercury levels, similar to other light tuna brands like Bumble Bee and StarKist. It can be eaten 2-3 times per week, according to FDA guidelines.
However, their albacore tuna had much higher mercury levels – around 10 times more than their light tuna. The albacore mercury levels were also among the highest of any albacore tunas tested.
I would only recommend eating Chicken of the Sea albacore tuna once per week at most. And again, pregnant women are better off avoiding albacore tuna completely.
More Tips for Choosing Tuna
Here are some other tips when purchasing canned tuna:
- Avoid albacore if you eat tuna frequently or are pregnant
- Limit albacore to 1 serving (4 oz) per week for adults
- Choose light tuna for lower mercury risk
- Watch portion sizes for kids based on their age
- Rotate your proteins and avoid tuna every day
- Compare brands and varieties when possible
The good news is tuna can still be part of a healthy diet for most people. Just pay attention to the variety and how often you eat it. Monitoring brands and mercury levels is also advisable for at-risk groups like pregnant women and young children.
How many calories in a can of tuna?
The USDA says that a 5-ounce can of tuna in water has 120 calories and a 5-ounce can of tuna in oil has 280 calories. It’s important to note that about 90% of the calories in canned tuna come from protein.
Based on data from the USDA, the table below shows how many calories and proteins are in 5 ounces of fresh raw tuna, tuna in oil, and tuna in water.
| (5 oz Portion) | Can of Tuna in Oil | Can of Tuna in Water | Fresh Raw Tuna |
|---|---|---|---|
| Calories | 280 | 120 | 155 |
| Protein | 40 grams | 30 grams | 35 grams |
You can see that all three have about the same amount of protein. However, the canned tuna packed in oil has more calories, and the tuna salad has even more. The exact nutrition levels also vary slightly by the varieties of tuna. For example, skipjack (“light”) tuna is slightly lower in calories and fat than albacore (“white”) tuna. Both chunk light and albacore tuna is good for you. Read the article “Is Canned Tuna Healthy?” to see a full chart of how much fat, sodium, vitamins, and minerals are in tuna in a can.
Is Chicken of the Sea tuna low in mercury?
FAQ
Which canned tuna is lowest in mercury?
Is chicken of the sea tuna healthy?
Is chicken of the sea real tuna?
Is eating canned tuna bad for you mercury?
Do tuna sandwiches contain mercury?
The tuna sandwich is a lunchbox staple. But several species of tuna — like other large ocean fish — contain higher-than-average amounts of mercury, a highly toxic metal that can cause severe health effects.
Is tuna fish good for health?
1) Tuna is loaded with omega 3 and 6 fatty acids which help in reducing cholesterol. 2) Tuna is rich in potassium which is known to reduce blood pressure. Omega 3 fatty acids in combination with potassium bring an anti inflammatory effect and promotes heart health. 3) Tuna is rich in various vitamins and minerals like manganese, zinc, vit C and selenium which help in strengthening immune system. They help in reducing free radicals and protect the body from cancers. 4) Vit B that is present in tuna helps in strengthening bones. 5) It improves skin health as it is rich in vitamin B complex.
Does canned tuna have mercury?
About half of people don’t know that different varieties of canned tuna have varying levels of mercury, and 18% don’t know that canned tuna has any. The FDA recently told CR that those levels are “protective of neurodevelopmental effects from a critical window of development for a fetus during pregnancy,” and are also safe for other individuals.
Can you eat tuna with a high mercury level?
Skipjack and canned light tuna, which are relatively low in mercury, can be eaten as part of a healthy diet. However, albacore, yellowfin and bigeye tuna are high in mercury and should be limited or avoided. Certain populations are especially susceptible to mercury and should limit or completely abstain from tuna.