When it comes to convenience and protein-packed meals, canned tuna is a staple in kitchens around the world. Whether tossed in salads, mixed into sandwiches, or blended into casseroles, its versatility and long shelf life make it a go-to food for busy individuals and families alike. However, not all canned tuna is created equal. With concerns ranging from mercury contamination and sustainability practices to questionable additives and misleading labeling, it’s crucial to know what canned tuna to avoid to protect your health and support ethical fishing.
In this comprehensive guide, we’ll explore the various types of canned tuna, uncover hidden dangers in certain products, break down labeling confusion, and recommend better alternatives. By the end, you’ll be equipped to make informed decisions at the grocery store and serve your family choices you can feel good about.
Understanding Canned Tuna: The Basics
Before diving into the risks, it’s important to understand what canned tuna actually is and how it’s processed. Canned tuna starts as fresh tuna caught in oceans worldwide. After capture, the fish is either steamed or precooked, cleaned, deboned, and packed in either oil, water, or flavored mediums. The can is then sealed and sterilized under high pressure to prevent spoilage.
There are several varieties of canned tuna, with the two most common being:
- Light Tuna – Typically made from skipjack species, lighter in color, and lower in mercury.
- White (Albacore) Tuna – Larger species, milder flavor, and higher in mercury than light tuna.
While convenient, not every tuna can on the shelf is equally nutritious or environmentally responsible. Let’s look at the reasons why certain types should be avoided.
Health Risks of Certain Canned Tuna Products
Mercury Contamination: A Silent Threat
Perhaps the most pressing health concern with canned tuna is mercury accumulation. Mercury is a toxic heavy metal found in oceans, absorbing into the food chain starting with small organisms and eventually concentrating in predatory fish.
Larger tuna species, such as albacore, bigeye, and yellowfin, contain significantly higher levels of mercury due to their position at the top of the food chain. The U.S. Food and Drug Administration (FDA) recommends limiting albacore tuna intake, especially for pregnant women, nursing mothers, and young children.
A 2023 Consumer Reports study tested several canned tuna brands and found that albacore tuna consistently had two to three times more mercury than light tuna. Regular consumption of high-mercury tuna can contribute to neurological issues, developmental delays in children, and cardiovascular concerns in adults.
High Sodium and Additives
Many canned tuna brands are packed in brine or come with added flavorings, which drastically increases sodium content. A single 3-ounce serving can contain over 300–400 mg of sodium, which can add up quickly if you’re consuming multiple servings per week.
Excessive sodium intake is linked to high blood pressure, fluid retention, and long-term heart health risks. Even worse, some brands include additives like:
- Modified food starch (thickening agents)
- Hydrolyzed vegetable protein (flavor enhancer with hidden MSG)
- Potassium chloride (salt substitute that can cause gastrointestinal discomfort)
These ingredients do nothing to enhance nutritional value and may trigger sensitivities in some people. Always check the ingredient list—shorter is better.
Environmental and Ethical Concerns
Overfishing and Unsustainable Practices
The global demand for canned tuna has driven extensive fishing operations that often exceed sustainable limits. According to the World Wildlife Fund (WWF), skipjack and yellowfin tuna populations are under increasing stress due to overfishing, especially in the Pacific Ocean.
Some tuna species take years to mature and reproduce slowly, meaning that aggressive fishing can deplete populations faster than they recover. Choosing tuna from irresponsible sources contributes to ecosystem imbalance and threatens food security for future generations.
Bycatch and Dolphin Safety
One of the most publicized issues in tuna fishing is bycatch—the unintentional capture of non-target species such as dolphins, sharks, sea turtles, and seabirds. While the “dolphin-safe” label has helped reduce dolphin deaths, it doesn’t guarantee zero bycatch.
Fishing methods like ** purse seine nets and longlines** are notorious for capturing marine life indiscriminately. Longline fishing, for instance, is responsible for the deaths of tens of thousands of seabirds annually. Even if a can says “dolphin-safe,” it may still reflect harmful fishing practices that endanger broader marine ecosystems.
Illegal, Unreported, and Unregulated (IUU) Fishing
IUU fishing accounts for up to **30% of global tuna catch** in some regions, according to the United Nations Food and Agriculture Organization (FAO). This undermines conservation efforts and often involves labor abuses, including human trafficking and forced labor on fishing vessels.
Purchasing tuna from brands that do not ensure full traceability indirectly supports these exploitative practices. Transparency in the supply chain is key to ethical consumerism.
Confusing Labels and Marketing Tricks
The Misleading “Dolphin-Safe” Claim
While the “dolphin-safe” label sounds reassuring, it’s largely symbolic. In the Eastern Tropical Pacific, tuna naturally swim with dolphins, an association some fleets used to locate schools. After public outcry in the 80s, regulations reduced dolphin killings, but the label does **not ensure humane or sustainable fishing overall**.
Moreover, fishing around “fish aggregating devices” (FADs) is common and leads to massive bycatch, even if dolphins are spared. A dolphin-safe tag can’t guarantee that turtles, sharks, or juvenile tuna weren’t harmed in the process.
“Natural,” “Organic,” or “Premium” – What Do They Mean?
Food labels are often more about marketing than substance. The term “natural” is not strictly regulated by the FDA and doesn’t confirm anything about sourcing, farming practices, or additives. Similarly, “premium” tuna isn’t legally defined and may just indicate larger chunks, not better quality or safety.
In contrast, certifications like MSC (Marine Stewardship Council) or Seafood Watch Recommended provide third-party verification of sustainability. These are the labels to look for when possible.
“Packed in Vegetable Oil” – Which Oil?
Many canned tuna products use oils like soybean or partially hydrogenated oils that contain trans fats or high levels of omega-6 fatty acids. Overconsumption of these fats may contribute to inflammation and imbalance in the omega-3 to omega-6 ratio.
Olive oil-packed tuna is a better option, but even then, ensure it’s **extra virgin olive oil**—lower quality types may be refined or diluted.
Canned Tuna Brands to Avoid
While not all products from the following brands are unsafe, they consistently score poorly in sustainability, mercury content, and ingredient purity:
1. Generic Store Brands Without Transparency
Many budget supermarket tuna brands lack detailed information about sourcing or mercury testing. They often use a **mix of tuna species** (sometimes including high-mercury bigeye) without specifying, relying on vague labels like “chunk light” without traceability. This lack of transparency is a red flag.
2. Bumble Bee Solid White Albacore
Bumble Bee’s albacore tuna, while widely available, regularly ranks higher in mercury in independent tests. The company also scores poorly on sustainability reports for some product lines, particularly those not certified by MSC. While they’ve made improvements in recent years, much of their supply still comes from longline or FAD-associated fisheries.
3. Starkist Chunk Light Tuna in Soybean Oil
Starkist is one of the most popular tuna brands in the U.S., but their standard offerings often include:
- Soybean oil high in omega-6 fats
- Added chicken broth (a flavor enhancer with hidden sodium)
- Lack of third-party sustainability certifications
In 2020, the company faced a class-action lawsuit over mercury content claims, highlighting ongoing consumer concerns.
4. Chicken of the Sea White Tuna in Oil
While Chicken of the Sea offers some sustainable options, their traditional white tuna in oil uses albacore from less regulated fisheries. The product lacks detailed sourcing data and frequently comes with added salt and preservatives. Their “premium” line often has the same core issues—more marketing than substance.
What to Look for Instead: Smarter Canned Tuna Choices
Avoiding problematic products means seeking out those that prioritize health, sustainability, and transparency. Here are the traits to look for:
Sustainable Sourcing and Certifications
The best canned tuna will carry one or more certifications indicating responsible fishing practices:
| Certification | What It Means |
|---|---|
| MSC (Marine Stewardship Council) | Ensures tuna comes from certified sustainable fisheries with low bycatch and healthy stock levels. |
| Seafood Watch “Best Choice” or “Good Alternative” | Recommended by Monterey Bay Aquarium based on science-driven assessments. |
| Friend of the Sea | Global certification for environmentally responsible seafood, including bycatch limits. |
Species Matters: Choose Light Tuna Over Albacore
For lower mercury levels, opt for skipjack tuna (labeled as “light tuna”). It’s smaller, faster-growing, and less prone to mercury buildup than albacore. The FDA advises that children and pregnant women can safely consume 2–3 servings per week of light tuna, compared to just one serving of albacore.
However, be cautious: some “light tuna” products mix in yellowfin, which has higher mercury levels. Look for brands that specify skipjack on the label.
Packaging Medium: Water vs. Oil
Packed in water is typically the healthiest choice, especially if you’re watching fat intake. It preserves the fish without added fats or calories. However, oil-packed tuna—especially in **extra virgin olive oil**—can be beneficial if you’re after healthy monounsaturated fats.
Avoid tuna packed in soybean, cottonseed, or partially hydrogenated oils. Always read the label.
Minimal Ingredients and No Additives
The ideal ingredient list should say: “tuna, water, salt.” Nothing more. Avoid products with thickeners, flavor boosters, or preservatives. Simpler labels often mean cleaner, more natural products.
Top Recommended Canned Tuna Brands
After reviewing third-party testing, sustainability reports, and ingredient transparency, several brands stand out as safer, more ethical choices:
1. Safe Catch Elite Pure Skipjack
Safe Catch tests every single tuna for mercury—not batches—and rejects any fish that exceeds their strict limits (well below FDA standards). Their skipjack tuna is packed in olive oil or water with only sea salt, offering peace of mind for mercury-sensitive consumers.
2. Wild Planet Wild Tuna
Wild Planet focuses on **low-impact pole-and-line or FAD-free fishing**, resulting in minimal bycatch. Their canned skipjack and albacore are sustainably sourced, MSC-certified, and contain only tuna and water—no added salt or oil unless marked.
3. American Tuna No Salt Added Albacore
Sourced from U.S.-based pole-and-line fisheries in the Pacific, American Tuna prides itself on sustainability and transparency. Their no-salt-added version is ideal for those watching sodium, and the tuna is caught dolphin-friendly methods.
4. Ortiz Bonito del Norte (White Tuna in Olive Oil)
Imported from Spain, this premium product uses **young, smaller albacore (called “bonito del norte”)** caught in the Bay of Biscay. While more expensive, it’s MSC-certified, sustainably caught, and packed in extra virgin olive oil with excellent flavor and texture.
How to Read the Label Like a Pro
To avoid problematic tuna, follow these rules when reading labels:
1. Check for Explicit Species
Avoid vague labels like “tuna” or “white meat tuna.” Opt for brands that specify the species: skipjack, albacore, or yellowfin.
2. Look for Sustainability Certifications
An MSC blue fish logo or a Seafood Watch endorsement means the product meets rigorous environmental standards.
3. Examine the Ingredient List
Fewer ingredients are better. Skip products with modified starches, hydrolyzed protein, or unfamiliar additives.
4. Note the Packing Liquid
Choose “packed in water” or “packed in extra virgin olive oil.” Avoid soybean or “vegetable oil” unless the source is specified and healthy.
Example of a Good Label:
- Species: Skipjack tuna
- Packing medium: Water
- Ingredients: Tuna, water, sea salt
- Certifications: MSC, Dolphin-Safe, FAD-free
Special Considerations: Who Should Be Extra Cautious?
Pregnant and Nursing Women
Due to mercury’s potential to cross the placenta and affect fetal brain development, the FDA and EPA advise pregnant and breastfeeding women to limit albacore tuna to 6 ounces per week and avoid tuna with higher mercury content altogether. Opt for light tuna in moderation.
Children
Young children are more vulnerable to mercury’s neurotoxic effects. Serve canned tuna no more than once or twice a week, sticking to light skipjack varieties. Avoid giving them albacore regularly.
Individuals with Heart or Kidney Conditions
High sodium in some tuna cans can exacerbate high blood pressure or fluid retention. These individuals should seek out “no salt added” or “low sodium” versions and rinse canned tuna before use to reduce sodium content by up to 80%.
Safe Alternatives to Canned Tuna
If you want to reduce tuna intake altogether or explore healthier swaps, consider:
- Canned salmon – Rich in omega-3s, lower in mercury, and often sustainably sourced.
- Canned sardines or mackerel – Small fish with high nutrient density and minimal contamination risk.
- Plant-based tuna alternatives – Made from soy, seaweed, or legumes, these mimic tuna’s texture with zero mercury and lower environmental impact.
These alternatives offer similar convenience and culinary versatility without the associated risks of traditional tuna.
The Bottom Line: What Canned Tuna to Avoid
In summary, the canned tuna you should avoid includes:
- Albacore tuna with no mercury testing or sustainability certifications
- Products with high sodium, added oils, or artificial ingredients
- Tuna from brands that lack transparency in sourcing or use destructive fishing practices
- Any canned tuna with vague labeling or no third-party certifications
Instead, choose light skipjack tuna in water, ideally from MSC-certified, pole-and-line caught fisheries with clean ingredient profiles. Brands like **Safe Catch, Wild Planet, and American Tuna** demonstrate that health, taste, and ethics don’t have to be mutually exclusive.
Your next trip to the grocery store doesn’t have to be a gamble. Armed with this knowledge, you can make smarter decisions that support your well-being and promote a healthier ocean for future generations. The best tuna isn’t just convenient—it’s clean, traceable, and responsibly sourced.
Why should I avoid canned tuna with added BPA linings?
Canned tuna packed in cans lined with bisphenol A (BPA) poses potential health risks because BPA is an industrial chemical that can leach into the food, especially when the can is exposed to heat or stored for long periods. BPA is an endocrine disruptor, meaning it can interfere with hormone function and has been linked to health issues such as reproductive disorders, developmental problems in children, and increased risk of certain cancers. Frequent consumption of canned foods with BPA linings, including tuna, may contribute to the buildup of this chemical in the body over time.
To minimize exposure, look for canned tuna brands that explicitly label their cans as “BPA-free” or use alternative linings like polyester or acrylic resins. Many responsible manufacturers have responded to consumer concerns by phasing out BPA in their packaging. While regulatory agencies continue to debate safe levels, choosing BPA-free options is a precautionary step toward safer, long-term tuna consumption, especially for pregnant women, nursing mothers, and children who are more vulnerable to hormone disruption.
Is albacore tuna always a safer choice than light tuna?
Albacore tuna, often labeled as “white tuna,” tends to be larger and longer-lived than the skipjack tuna used in light canned tuna, which means it accumulates higher levels of mercury over time. Because mercury is a neurotoxin particularly harmful to developing brains, frequent consumption of albacore can pose a greater risk, especially for children and expectant mothers. Therefore, it’s not accurate to assume albacore is always safer; in fact, its higher mercury content often makes it a less ideal choice for regular consumption.
Light tuna, primarily made from skipjack, has significantly lower mercury levels and is generally recommended for more frequent eating. The U.S. Food and Drug Administration (FDA) advises that children and pregnant women can safely consume 2–3 servings per week of light tuna, compared to only one serving of albacore. If you prefer the milder flavor and firmer texture of albacore, it’s best to enjoy it occasionally and alternate with lower-mercury fish such as salmon or sardines to maintain a balanced and healthier diet.
What are the concerns with canned tuna packed in oil?
Canned tuna packed in oil often contains added calories and fats that may not align with health goals, especially for those monitoring their weight or cholesterol levels. While some oils like olive oil can provide heart-healthy monounsaturated fats, many brands use cheaper, highly processed oils such as soybean or canola oil, which may be high in omega-6 fatty acids and contribute to inflammation when consumed in excess. Additionally, oil-packed tuna may contain more sodium, as salt is often added for preservation and flavor.
For a healthier alternative, consider tuna packed in water, which typically has fewer calories and less fat while still retaining protein and essential nutrients. If you prefer the flavor and moisture that oil provides, drain the oil thoroughly and consider adding a small amount of your own high-quality oil, such as extra virgin olive oil, at serving time. This gives you greater control over the type and amount of fat in your meal while reducing intake of potentially unhealthy processed oils.
How does the sourcing of tuna impact its safety and healthfulness?
The geographical source and fishing method used to catch tuna significantly affect both its environmental sustainability and potential contamination levels. Tuna from heavily polluted waters or regions with lax fishing regulations may contain higher levels of mercury, PCBs, and other industrial pollutants. In addition, overfishing practices can deplete tuna populations and harm marine ecosystems, indirectly affecting the quality and safety of future seafood supplies.
Opt for canned tuna labeled with clear sourcing information, such as “tuna from the Western Pacific” or “responsibly sourced from MSC-certified fisheries.” Pole-and-line or FAD-free (fish aggregation device) caught tuna are indicators of sustainable practices that reduce bycatch and environmental damage. Brands that transparently disclose their supply chain are more likely to prioritize both consumer health and ocean conservation, making them more trustworthy choices for long-term consumption.
Should I avoid canned tuna with added preservatives and flavorings?
Yes, it’s advisable to avoid canned tuna with unnecessary additives like artificial preservatives, MSG (monosodium glutamate), or flavor enhancers, as these can diminish the nutritional quality and introduce potential health concerns. Some preservatives, such as sodium bisulfite or BHA/BHT, may trigger sensitivities in certain individuals or have questionable long-term safety profiles. Added flavorings often mean higher sodium levels and hidden sugars, which can contribute to hypertension and metabolic issues over time.
Always check the ingredient list and opt for tuna with minimal ingredients—ideally just tuna, water or oil, and optional salt. Plain, additive-free varieties allow you to season the tuna yourself with fresh herbs, lemon juice, or healthy spices, giving you full control over flavor and nutrition. Choosing simple, pure products supports cleaner eating habits and reduces exposure to synthetic substances that offer no nutritional benefit.
Is there a difference in nutritional value between different canned tuna brands?
Yes, there can be notable differences in the nutritional profiles of canned tuna brands, depending on factors such as the species used, packing method, and added ingredients. Some premium brands use higher-grade tuna with better protein content and healthier fats, while budget brands may include fillers or lower-quality cuts. Additionally, variations in sodium content can be significant—some cans contain over 300mg of sodium per serving, which adds up quickly if you’re monitoring salt intake.
To ensure you’re getting the most nutritional benefit, compare nutrition labels and choose brands with higher protein, lower sodium, and no artificial additives. Wild-caught tuna typically has a better omega-3 fatty acid profile than farmed alternatives, though canned tuna is almost always wild-caught. Brands that use sustainable practices and third-party testing for contaminants often provide safer, more nutritious products, making it worth investing in quality when possible.
How can I identify misleading marketing claims on canned tuna labels?
Many canned tuna labels use terms like “natural,” “premium,” or “gourmet” that are not strictly regulated and can be misleading. “Dolphin-safe” is a meaningful label, but its use doesn’t guarantee sustainability or low mercury content. Furthermore, terms such as “tuna blend” or “seafood salad mix” can indicate the presence of non-tuna ingredients or lower-quality fish, which consumers may not realize. Always read beyond the front-of-package claims and inspect the ingredient list and nutritional information.
Look for certifications from reputable organizations like the Marine Stewardship Council (MSC), Seafood Watch recommendations, or the Dolphin Safe label from the Earth Island Institute to verify ethical and environmental claims. Transparent labeling that includes the species (e.g., skipjack, albacore), country of origin, and fishing method (e.g., pole-and-line) indicates greater accountability. Being an informed consumer means questioning marketing language and relying on verifiable credentials to make safer, healthier choices.