Can You Eat Canned Tuna While Pregnant? A Guide to Safe Consumption

If canned tuna has long been your go-to for quick lunches, easy salads or protein-packed snacks, it’s only natural that pregnancy may have you looking at that familiar can a little differently. The reassuring answer is yes, it’s still okay to eat. According to Australian food safety guidance, canned tuna can be safely enjoyed during pregnancy when eaten within recommended limits.

In this guide, we’ll explain how much canned tuna is considered safe during pregnancy, why mercury levels vary between fish species, and what to look for when choosing canned tuna for you and your growing baby.

This question often comes up because tuna contains mercury, and high mercury exposure can affect a baby’s developing nervous system. However, according to Food Standards Australia New Zealand (FSANZ), canned tuna can still be safely included as part of a healthy, balanced pregnancy diet. FSANZ lists it alongside salmon, sardines, herrings, and shellfish as lower-mercury seafood choices.

Canned tuna is generally considered a lower-mercury seafood choice because it is usually made using younger tuna that accumulate less mercury than the larger fish often sold as steaks. Knowing how mercury levels vary between tuna fish species can make it much easier to navigate seafood choices during pregnancy and make it far less confusing.

According to Australian food safety guidance, mercury in fish is generally not a concern for most healthy adults. The main precautions apply to pregnant women, women planning pregnancy, breastfeeding women, and young children.

Importantly, the risk relates to regularly eating high-mercury fish over time, not the occasional seafood meal. Public health guidance encourages pregnant women to make informed seafood choices rather than avoid fish altogether.

Not all tuna species accumulate mercury at the same rate.
According to FSANZ, the amount of mercury in a fish depends on age, size, environment and diet. Larger, predatory fish that live longer, such as sharks and swordfish, tend to accumulate more mercury over time.

Canned tuna is typically made from Skipjack or Yellowfin tuna, which are often caught at a younger age than the larger fish commonly sold as fresh tuna steaks, like Bigeye or Bluefin. As a result, canned tuna is generally considered a lower-mercury option and is treated differently to fresh tuna steaks in Australian dietary guidance.

Want to learn more about the different tuna species? Read our guide to the different types of tuna.

According to Australian dietary guidance based on FSANZ recommendations, pregnant women and those planning pregnancy can safely consume 4 to 6 95g cans of tuna (drained) or 2 to 3 185g cans of tuna (drained).

If you’re unsure about the type of tuna used, check the species information listed on the label.

As with all seafood, variety is encouraged as part of a balanced pregnancy diet.

The easiest way to understand the difference between canned tuna and fresh tuna steaks is to compare them side by side:

Read about different tuna species in our guide Types of Tuna Explained.

Raw seafood carries separate food safety risks during pregnancy beyond mercury levels.

According to Australian guidance, ready-to-eat chilled seafood such as sushi and sashimi can carry listeria, a bacterium that may cause serious illness during pregnancy.

Cooked or canned tuna avoids this entirely. It’s heat-processed during production, making it a shelf-stable, ready-to-eat option.

Fish remains an important part of a healthy pregnancy diet, which is why Australian dietary guidance encourages choosing lower-mercury seafood instead of avoiding fish altogether.

Canned tuna provides several nutrients that support both maternal health and a baby’s development, including:

• Protein, which supports fetal growth and tissue development
• Omega-3 fatty acids including DHA, important for brain and nervous system development
• Iodine, which supports healthy thyroid function
• Vitamin B12, which contributes to neurological health

Springwater varieties are also relatively low in saturated fat, making canned tuna a practical, nutrient-dense meal option during pregnancy.

When shopping for canned tuna during pregnancy, a few simple checks can help you make a more informed choice.

• Species
  Look for Skipjack or Yellowfin tuna listed on the label, as these are commonly used in lower-mercury canned tuna products.
• Fishing method
  Pole-and-line fishing is widely regarded as a more sustainable fishing method because it catches one fish at a time and reduces bycatch.
• Brand transparency
  Choose brands that clearly state the tuna species and sourcing information on the label.

Sirena’s canned tuna range uses pole-and-line caught Yellowfin tuna (Thunnus albacares) and clearly identifies the species on its packaging. As a member of the International Pole & Line Foundation (IPNLF), Sirena supports responsible fishing practices focused on traceability and ocean sustainability.

Canned tuna is one of the easiest proteins to keep on hand during pregnancy, especially on busy days when cooking feels like a challenge.

These simple meal ideas are all cooked or heat-processed options:

• Tuna penne with lemon garlic pangrattato: A fresh, flavour-packed pasta with crispy golden breadcrumbs that’s perfect for an easy weeknight dinner.
• Tuna Summer Salad: A vibrant mix of tuna, white beans, citrus and crunchy vegetables that’s perfect for a light lunch or BBQ side.
• Tuna and bean salad: A wholesome combination of couscous, green beans and Sirena tuna for a quick, protein- and iron-rich meal.
• Tuna tostada with avocado: Creamy avocado and premium Sirena tuna piled onto crispy tostadas for a fresh, flavour-packed lunch.

Find more meal inspiration at Sirena Recipes

Australian food safety guidance is clear: canned tuna can be safely enjoyed during pregnancy as part of a balanced diet.

When eaten within recommended weekly amounts, canned tuna provides a convenient source of protein and important nutrients without the higher mercury levels associated with some larger fish species.

If you have specific concerns about seafood, mercury intake, or your pregnancy diet, speak with your GP, midwife, or an accredited practising dietitian for personalised advice.

• Sources
  Food Standards Australia New Zealand (FSANZ), Mercury in Fish. https://www.foodstandards.gov.au/consumer/chemicals/mercury
• Food Standards Australia New Zealand (FSANZ), Pregnancy and Healthy Eating. https://www.foodstandards.gov.au/consumer/nutrition/pregnancy/pregnancy-and-healthy-eating
• Better Health Channel (Victorian Department of Health), Mercury in Fish. https://www.betterhealth.vic.gov.au/health/healthyliving/mercury-in-fish
• NSW Food Authority, Mercury and Fish. https://www.foodauthority.nsw.gov.au/consumer/life-events-and-food/pregnancy/mercury-and-fish
• NSW Food Authority, Pregnancy and Food Safety. https://foodauthority.nsw.gov.au/foodsafetyandyou/life-events-and-food/pregnancy/pregnancy-and-food-safety