can you eat canned tuna while pregnant

Yes, you can usually eat canned tuna while pregnant, but it needs to be the right type and limited to safe amounts.

Key takeaways

• Canned light tuna (usually skipjack) is considered a low‑mercury fish and is generally safe in moderation during pregnancy.

• Most guidelines suggest about 2–3 servings (8–12 oz / 225–340 g) per week of low‑mercury fish, which can include canned light tuna.

• Albacore/“white” tuna and bigeye have more mercury; many experts recommend no more than ~4 oz (1 small can) of albacore per week , or choosing light tuna instead.

• Always have tuna cooked/canned , not raw, to reduce infection risk.

Why canned tuna is a maybe‑yes food

Canned tuna sits in the middle ground of pregnancy foods: it is a great source of protein and omega‑3 fats, but it can contain mercury, which in excess may affect a baby’s developing brain and nervous system.

Health and obstetric sources say that when you stick to low‑mercury varieties and weekly limits , the benefits of canned light tuna can outweigh the risks for most pregnant people.

Practical “how to” guide

1. Choose the safer type

• Look on the label for words like “light tuna” or “skipjack”.

• Try to avoid or minimize :
  • “Albacore” or “white” tuna (higher mercury).

* Bigeye tuna (usually in steaks/sushi rather than cans).

2. Stick to safe amounts

A simple weekly rule many people follow:

1. Make most or all of your tuna canned light.
2. Keep total low‑mercury fish (including light tuna) around 2–3 servings (8–12 oz) per week.

3. If you also eat albacore that week, limit it to about 4 oz (1 small can) and count it toward your total fish for the week.

If you accidentally had more than this once, it usually is not a reason for panic; the concern is more about regular high intake over time.

3. Check how it’s prepared

• Canned tuna is already cooked, so infection risk is low, which is one reason it is commonly allowed in pregnancy.

• If you make tuna salad , watch the:
  • Mayonnaise (use pasteurized mayo and keep it refrigerated).
  • Salt content, because canned tuna can already be quite salty, and high sodium can worsen swelling and blood pressure issues.

What people are saying in forums

On pregnancy forums, many users talk about craving tuna sandwiches or tuna casserole and share that their providers okayed occasional canned light tuna within the standard weekly limits. Some also mention swapping to canned chicken when they want the flavor but are anxious about mercury.

These stories are reassuring, but they are personal experiences rather than medical advice.

Safer alternatives if you’re worried

If you or your partner feel uneasy about tuna, you can still get similar benefits from:

• Salmon, sardines, and trout (often low‑mercury and rich in omega‑3s).
• Canned salmon or sardines as a swap in sandwiches or salads.

• Omega‑3 supplements that are pregnancy‑approved (always check with your clinician first).

When to call your doctor or midwife

Consider checking in with your healthcare provider if:

• You routinely eat more tuna or other fish than the recommended weekly amounts.
• You have other sources of mercury exposure (certain big predatory fish, occupational exposure, etc.).

• You have specific medical conditions (for example, kidney or cardiovascular issues) and need stricter sodium limits , since canned tuna can be quite salty.

Bottom line: You can eat canned tuna while pregnant, as long as you mainly choose canned light/skipjack , keep to roughly 2–3 modest servings of low‑mercury fish per week , and limit higher‑mercury albacore. For personalized advice, especially if you’ve been eating a lot of tuna or are anxious about it, your own doctor or midwife is the best person to guide you.