Can You Eat Canned Tuna Every Day?
What You Should Know
Peek into almost any pantry in Australia, and you’re bound to find a can or three of tuna! Busy schedules, long working hours and hectic family lives are driving more Australians towards quick and healthy meal solutions. Tuna is a favored ingredient, and consumption is rising.
In 2023, the average Aussie household ate 36 cans of tuna per year. But as canned tuna’s popularity grows, so do some common questions consumers ask: Can you eat tuna every day? What about mercury levels in tuna? How much canned tuna is safe to eat each week?
Why Australians Love Eating Tuna
Canned tuna is tasty, convenient, and packed with nutrients. It’s an economical choice for lunchbox sandwiches or added to a salad for lunch at home or the office. It’s delicious, enjoyed straight from the can, too! Canned tuna is versatile and comes in a variety of flavours, from chilli to olive oil to Springwater. It goes well with pasta, grains, legumes and other pantry staples.
Tuna is a rich source of essential micronutrients like selenium, niacin (vitamin B3), and vitamin D. These nutrients can be challenging to get from plant-based foods alone.
Just one 95g can of Sirena Tuna in Springwater provides around 17g of lean protein and 95mg of omega-3 fatty acids, both essential to support muscle repair and heart health.
Understanding Mercury in Tuna
Mercury is a naturally occurring element that accumulates in the environment and gradually builds up in fish. As FSANZ explains, “all fish contain some mercury with most fish having low levels. Only a few species have higher amounts. … Big fish that have long lifespans and predatory fish … tend to have higher levels of mercury.”
Small, young fish (like those often used for canned tuna) generally have much lower mercury levels than large, long-lived predators. This is because mercury accumulates up the food chain.
Fish are still an excellent choice for health: they provide protein, essential omega-3 fatty acids, iodine, and vitamins, while being low in saturated fat. According to FSANZ, “most people only eat moderate amounts of fish so the benefits far outweigh any potential risks related to mercury intake.”
If you are pregnant, planning to become pregnant, breastfeeding, or feeding young children, it’s important to select fish with lower mercury levels. For most Australians, eating tuna in moderation is safe and nutritious.
How Much Tuna Is Safe to Eat Each Week?
The good news? For most healthy adults, eating canned tuna several times a week is perfectly safe. The Australian Dietary Guidelines recommend two to three servings of fish weekly, with one serving equal to 100g of cooked tuna.
You can enjoy canned tuna several times a week. Sirena tuna tends to have lower mercury levels thanks to pole-and-line caught yellowfin tuna, a sustainable method that targets individual smaller fish and helps protect ocean ecosystems.
Let’s break down the numbers and look at the safe weekly intake recommendations (according to FSANZ):
- Adults: 2–3 small cans (95 g each)
- Pregnant and breastfeeding women: 2–3 serves (200–300 g) of canned tuna
- Children under 8 years: 1–1½ serves (100–150 g)
By following recommended guidelines, you can enjoy canned tuna safely several times a week. When eaten in moderation as part of a balanced diet, it’s a great source of protein and essential micronutrients—a nutritious, sustainable choice for your family and the oceans.
The Health Benefits of Tuna
Tuna is a powerhouse when it comes to nutrition. A small can of tuna is packed with key nutrients that support a healthy body and mind. These nutrients are:
- Omega-3 fatty acids: They help lower inflammation in the body and may lower the risk of heart disease by improving healthy cholesterol and blood pressure. Omega-3 fatty acids also support healthy brain function, which is especially important as we age.
- Protein: It supports muscle growth for all ages.
- B12, B6, and B3 vitamins: These vitamins support healthy nerve function, brain health and a healthy metabolism.
- Selenium: This antioxidant protects against cell damage and supports the immune system and a healthy thyroid.
- Vitamin D: It supports bone health, immune health, and the healthy functioning of brain cells.
With its low-fat and high-protein content, tuna keeps you feeling full for longer and can be used as part of healthy weight management. Sirena’s pole-and-line caught tuna offers all these benefits without compromising on the taste and quality we’ve been known for since 1956.
Tips for Enjoying Tuna Safely
Tuna is an easy and versatile ingredient that can be added to various dishes to boost its protein content.
Here are some simple ways for you to enjoy tuna throughout the week:
- Add tuna to salads, whole grains like quinoa, legumes, and pasta.
- Combine tuna with olive oil, avocado or nuts to boost healthy fat content.
- Mix up your proteins during the week by adding other seafood, lean meats, eggs, or plant-based protein to your meals.
Are you pregnant, breastfeeding or cooking meals for children? NSW Health and FSANZ websites have some useful guides on which fish to choose and how to eat them safely. If you’re looking for mealtime inspiration, we have some quick and easy Mediterranean-inspired recipes on our website.
Final Thoughts: Can You Eat Tuna Every Day?
The short answer is yes. You can eat tuna regularly in moderation as part of a healthy and balanced diet. Canned tuna, particularly yellowfin and skipjack varieties that is caught using sustainable pole-and-line methods, is naturally low in mercury. It’s a healthy, affordable source of protein, omega-3s, and essential nutrients, making it a smart choice for your family.
With Sirena’s responsibly sourced tuna, Australians can enjoy seafood confidently as part of a healthy, balanced lifestyle.