How Much Mercury Is In A Can Of White Tuna? | Safe-Serving Guide

White tuna usually means albacore. It’s mild, meaty, and handy for sandwiches, salads, and quick dinners. The catch: albacore carries more mercury than “light” tuna. The numbers below show what’s in a standard can, how that compares with other tuna types, and how often different groups can eat it.

Mercury In Canned White Tuna: Real-World Math

The U.S. Food and Drug Administration’s database lists average mercury levels for commercial seafood. On that list, canned albacore averages 0.350 ppm (parts per million), while canned light tuna averages 0.126 ppm. A typical drained can of solid white tuna weighs about 113 g (4 oz). Multiply the concentration (µg per gram) by the drained weight to estimate the total mercury per can.

How Averages Translate To Your Plate

Here’s a context table that puts canned albacore next to other common tuna choices. The last column converts the average concentration into micrograms for a 4-oz (113 g) portion—the drained weight of many 5-oz cans from major brands.

Species/Form	Mean Mercury (ppm)	Micrograms Per 4 oz
Tuna, canned light (skipjack mix)	0.126	~14 µg
Tuna, canned white (albacore)	0.350	~40 µg
Tuna, yellowfin (fresh/frozen)	0.354	~40 µg
Tuna, bigeye (fresh/frozen)	0.689	~78 µg

FDA’s public table (mercury levels table) lists those averages. The “~40 µg” figure for a 4-oz drained portion of white tuna comes from 0.350 µg per gram × 113 g.

What That Means Per Can

Since many people eat the whole can, the can is the most useful unit. Using the FDA average:

• Per 4-oz drained can (about 113 g): 0.350 µg/g × 113 g ≈ ~40 µg mercury.
• Smaller drained amounts (3–3.5 oz, 85–100 g): expect ~30–35 µg.
• Canned light tuna of the same drained size: ~14 µg for 4 oz on average.

Where The Numbers Come From

Mercury concentrates up the food chain. Larger, older tuna species build higher levels. That’s why albacore and bigeye trend higher than skipjack (the usual source for “light” tuna). FDA’s public table (mercury levels table) lists the averages and ranges across hundreds of samples, while the joint EPA–FDA advice (fish advice) explains how many servings different groups should aim for each week.

Serving Size That Advice Uses

The federal advice treats one adult serving as 4 ounces cooked (about the drained contents of a standard 5-oz can). For those who are pregnant, breastfeeding, or feeding young kids, the chart sorts fish into “Best Choices,” “Good Choices,” and “Choices to Avoid.” Canned albacore sits in the “Good Choices” group, which means 1 serving in a week for those groups, with no other fish that week.

Is A Can Of White Tuna Safe For Me?

For most healthy adults, albacore can fit into a varied seafood pattern. Many people aim for two seafood meals a week. If one of those is white tuna, choose a lower-mercury option for the other meal—salmon, sardines, pollock, shrimp, or canned light tuna are common picks.

Who Should Limit Albacore

Those who might become pregnant, are pregnant, or are breastfeeding stick with one 4-oz serving of albacore in a week. Children can eat fish weekly by portion size for their age, leaning on the “Best Choices” fish and keeping albacore to the chart limits. The guidance below summarizes the federal advice in plain terms.

Simple Calculation You Can Use At Home

If your can lists a different drained weight, you can estimate using this formula: Mercury (µg) ≈ 0.350 × drained grams for white tuna. A 90 g drained can lands near 31–32 µg. The same math with 0.126 works for a light tuna can.

Practical Ways To Keep Mercury Intake Low

Mix Your Tuna Choices

Alternate white tuna with light tuna. A simple swap drops the average mercury per serving by more than half in many weeks.

Balance With Lower-Mercury Fish

Round out the week with salmon, trout, sardines, pollock, or shrimp. That mix keeps exposure steady while delivering omega-3 fats and protein.

Read The Label For Drained Weight

The front of the can shows net weight; the nutrition panel often lists a drained amount. That number makes your mercury math easy and keeps portions consistent.

Second Look At Portions And Frequency

Here’s a quick planner that turns the federal advice into weekly steps. The serving sizes in the middle column match the fish-advice chart.

Group	Serving Size	How Often For White Tuna
Those pregnant or breastfeeding	4 oz	Up to once in a week; choose only “Good Choices” that week
Children 11 and older	4 oz	Up to once in a week; rely more on “Best Choices”
Children 8–10	3 oz	Up to once in a week; lean on “Best Choices”
Children 4–7	2 oz	Up to once in a week; mostly “Best Choices”
Children 1–3	1 oz	Up to once in a week; mostly “Best Choices”
Other healthy adults	4 oz	One albacore serving in a week fits, with another low-mercury fish elsewhere

Frequently Raised Points, Answered Briefly

Does Rinsing Or Draining Change Mercury?

No. Mercury sits in the fish muscle, so draining the liquid doesn’t remove it. Rinsing can reduce sodium if the tuna is salted, but the mercury content stays the same.

Oil-Packed Versus Water-Packed

The packing medium changes calories and texture, not mercury. Use the same math for a can packed in oil or water.

Solid, Chunk, Or Flake

“Solid white” often delivers a firmer piece with a consistent drained weight. “Chunk” or “flake” may drain to a slightly smaller amount. The concentration stays tied to the species, not the cut.

Math Behind The Table Values

Here’s how the estimates were built, step by step, using federal averages:

1) Concentration

Canned albacore averages 0.350 ppm. That’s 0.350 micrograms per gram of fish.

2) Drained Weight

Labels for many 5-oz “solid white” cans list a drained amount near 113 g. Some brands run a bit lower, near 85–100 g when the product is “chunk.”

3) Multiply

Mercury per can ≈ concentration × drained grams. For white tuna: 0.350 × 113 ≈ ~40 µg.

Balanced Tuna Habits That Work In Daily Life

• Rotate cans: one week white, the next week light.
• Pair a white-tuna day with a salmon or shrimp day in the same week.
• Use smaller portions for kids based on the age chart above.
• Keep sodium in check by choosing lower-salt cans or giving the fish a brief rinse.

One-Week Seafood Plan With A White-Tuna Day

Here’s a simple weekly pattern that fits a can of white tuna while keeping overall exposure steady. Pick one day for white tuna, then fill the rest with lower-mercury choices. Adjust to your tastes and budget.

• Day 1: Salmon fillet with vegetables.
• Day 2: Shrimp stir-fry.
• Day 3: White-tuna sandwich or pasta salad (one 4-oz portion).
• Day 5: Sardines on toast or in a salad.
• Day 6: Pollock fish tacos.

Smart Shopping Tips

• Check the panel for a drained amount; use that number in your mercury math.
• Stock both white and light tuna so you can mix across weeks.
• Choose lower-sodium options when possible.
• Keep pouches or small cans for child-size portions.

What Ppm And Micrograms Mean In Plain Language

Ppm stands for parts per million. In this context, it means micrograms of mercury per gram of fish. A value of 0.350 ppm reads as 0.350 micrograms in each gram of tuna. When you see a can listing a drained amount, you can multiply that number by the ppm to get a close estimate for your portion.

Why Albacore Runs Higher Than Light Tuna

Albacore grow larger and live longer than skipjack. Bigger, older fish sit higher in the ocean food web and collect more mercury over time. That simple biology explains the difference between a can labeled “white” and a can labeled “light.” Same pantry role, different numbers.

Where To Check The Official Numbers

The FDA maintains a public table (see the table). The joint EPA–FDA fish advice (serving guidance) explains serving sizes and weekly frequency for each group.

Bottom Line For Shoppers

A standard can of solid white tuna lands near 30–40 µg of mercury using FDA’s average concentration and typical drained weights. That’s higher than “light” tuna, yet still manageable inside the federal fish-advice plan when you keep portions steady and mix in lower-mercury species across the week. Portion size drives total exposure.

Sources used for the figures and serving guidance include the FDA mercury table and the EPA–FDA fish advice. Those two resources align on the serving sizes used in this article.