Yes, you can eat canned tuna during pregnancy, but with moderation: one can every two weeks maximum, about 150 g per week. This limitation is explained by the presence of mercury, a heavy metal that accumulates in large fish and can affect your baby's neurological development. We recommend that you:
- Focus on Listao tuna (or pale tuna) rather than white tuna
- Totally avoid raw tuna (sushis, tartares)
- Alternate with other less contaminated fish such as sardines or mackerels
Together, let's see how to enjoy the benefits of tuna while protecting your health and that of your child.
Tuna in box and pregnancy: is it compatible?
Canned tuna has a major advantage for future mothers: it is cooked at high temperatures (more than 110°C) when canned. This thermal process eliminates the bacteria responsible for listeriosis and toxoplasmosis, two particularly dangerous infections during pregnancy.
We can therefore reassure you: canned tuna is one of the safe microbiological options. Unlike fresh or raw tuna, you do not have to fear these bacterial contaminations. The real question is the frequency of consumption, because of the heavy metal content we will discuss later.
What are the benefits of tuna for pregnant women?
Tuna is an interesting nutritional source during pregnancy. We particularly appreciate its richness in complete proteins, essential for the growth of your baby and the maintenance of your muscle mass.
Omega-3s in tuna, including DHA and EPA, are actively involved in the development of your child's brain and retina. These essential fatty acids cannot be synthesized by your body, hence the importance of a suitable diet.
On the micronutrient side, tuna brings you selenium (powerful antioxidant), phosphorus for bone strength, potassium for water balance, and group B vitamins that support your nervous system. Vitamin D, often insufficient in pregnant women, strengthens your immune system and promotes calcium absorption.
Tuna canned: which guys prefer?
Not all tuna are worth mercury contamination. We strongly advise you to choose the Listao tuna (also called pale tuna or skipjack). This species, smaller and lower in the food chain, accumulates less heavy metals than its cousins.
Albacore tuna (or whitefin tuna/germon) generally contains higher mercury levels. If you find this on your box, use it even more timely.
The top-priced canned tunas often use Listao tuna: in this case, they are a more suitable choice for your pregnancy. Check the label and prefer products clearly indicating the species. Also consider varying the brands and origins of fishing to limit your exposure to the same type of contaminant.
How much can tuna eat during pregnancy?
The National Food Safety Agency (ANSES) recommends that pregnant women not exceed 150 g of tuna per week, i.e. the equivalent of a standard box consumed every 15 days.
This frequency allows you to benefit from the nutritional intakes of fish without exposing your baby to problematic doses of mercury. We stress the importance of respecting this limit: systematic daily or weekly consumption would unnecessarily increase the risks.
Concretely, if you eat a tuna salad on a Monday, wait at least two weeks before resuming. In the meantime, focus on other safer sources of protein and d
Should we avoid raw tuna when we're pregnant?
Absolutely, raw tuna is strictly not recommended throughout your pregnancy. This recommendation applies to sushi, sashimi, tartares, ceviches and any preparations where fish are not cooked at heart.
Crude tuna are at high risk of Listeria and toxoplasmosis parasite contamination. These infections can have serious consequences for your baby's development: miscarriage, prematurity, neurological damage.
If you consume fresh tuna, make sure it is cooked at a temperature of at least 70°C at heart. The flesh must be opaque and easily undo with the fork. We know that this restriction can be frustrating, especially if you are an amateur of Japanese cuisine, but your health and that of your child go first.
Are there any risks of mercury contamination?
Mercury is indeed the main concern related to the consumption of tuna during pregnancy. This heavy metal is naturally found in the environment, but its concentration increases in the oceans due to industrial activity.
Large fish such as tuna, located at the top of the food chain, accumulate mercury throughout their lives. The older and larger they are, the more their flesh contains. Bluefin tuna is particularly affected.
The methylmercury, organic form of mercury, easily passes through the placenta and can affect the central nervous system of your developing baby. Studies show potential effects on the cognitive capacity, memory and attention of the unborn child.
It is precisely for this reason that we insist on moderation. One-off exposure remains acceptable, but regular accumulation is a problem. Your body naturally eliminates mercury, but this process takes time (several months).
What are the risks of listeriosis or toxoplasmosis?
Good news: canned tuna has no risk of listeriosis or toxoplasmosis through the industrial sterilization process. Cooking at more than 110°C completely destroys these pathogens.
Listeriosis caused by bacteria Listeria monocytogenesmay cause serious infections in pregnant women: meningitis, sepsis, premature delivery. Toxoplasmosis, caused by a parasite, threatens the brain and eye development of the foetus.
These risks concern only raw or insufficiently cooked products, raw milk cheeses, and certain charcuterie. The canned tuna, once the can is closed, remains sterile. You just need to stay alert after opening: consume the contents quickly and store it for up to 24 hours in a closed container.
Tips for choosing and keeping tuna in a can
We recommend you check several items before buying your canned tuna. Check that the box is not cabossed, rusty, or curved: these signs indicate possible bacterial contamination.
Read the label carefully to identify the species (privilege listao), the method of fishing (the line is more durable), and the absence of bisphenol A (BPA), an endocrine disruptor present in certain coatings of metal cans.
After opening, immediately transfer the tuna into a glass or plastic food container. Never leave it in the open metal box, even in the refrigerator, as the oxidation of the metal can alter taste and promote the migration of undesirable compounds.
Eat it within 24 to 48 hours maximum. Beyond this, the risk of bacterial proliferation increases, even in refrigerated storage.
What alternatives to canned tuna to vary?
We strongly encourage you to diversify your sources of fatty fish during pregnancy. The canned sardines are an excellent alternative: they are rich in omega-3 and calcium (if you consume the edges), and their small size limits the accumulation of mercury.
The mackerel It is also a wise choice, with heavy metals well below tuna. Their pronounced flavour blends perfectly with composed salads or pasta.
The Anchovies, although more salty, bring high quality proteins and very few contaminants. Think about rinsing them to reduce their salt content.
Here is a comparison table to help you:
| Fish | Mercury content | Recommended frequency | Omega-3 Richness |
| Thon Listao | Average | Twice/month | High |
| Sardines | Low | Twice/week | Very high |
| Mackerel | Low | Twice/week | Very high |
| Anchovies | Very low | 2-3 times/week | High |
Expert opinion on tuna during pregnancy
The French and international health authorities agree on the need to limit the consumption of tuna in pregnant women. The US FDA and the European EFSA all recommend a cautious approach to predatory fish.
Health professionals stress the importance of balance: do not completely remove fish from your diet (Omega-3 remains essential), but choose your sources intelligently.
We fully agree with these recommendations and add that each pregnancy is unique. If you have a particular history, a very rich fish diet, or specific doubts, do not hesitate to consult your midwife or gynaecologist. They can adapt these general advices to your personal situation.
Your diet during pregnancy requires special attention, but it should not become a source of anxiety. By respecting these simple recommendations, you can continue to enjoy tuna safely, while protecting the optimal development of your baby.
