Choosing canned tuna during pregnancy comes down to balancing two priorities: getting enough lean protein and omega-3s for your baby’s brain development, while keeping mercury exposure as low as possible. Not all tuna is created equal, and the difference comes down to the specific species in the can.
I’m Mohammad Maruf — the founder and writer behind WellFizz. I spent dozens of hours comparing mercury data, analyzing ingredient labels, and reading through FDA and EPA guidelines to find the safest canned tuna options for pregnancy that don’t sacrifice taste or nutrition.
After evaluating five top-selling products against species type, sodium levels, and third-party certifications, I’ve narrowed down the options you can confidently add to your cart. This guide covers the best canned tuna for pregnancy with clear, actionable recommendations.
How To Choose The Best Canned Tuna For Pregnancy
Pregnancy changes the rules. What was a harmless pantry staple can become a source of concern if you don’t know which species and which pack size to pick. Here are the three most important factors to evaluate before you buy.
Species Type — Skipjack vs. Albacore
Skipjack tuna (sometimes labeled “chunk light”) has about one-third the mercury content of albacore (“white”) tuna. The FDA explicitly recommends limiting albacore to one 6-ounce serving per week during pregnancy, while skipjack can be eaten up to three times per week. Always check the label for the species name.
Added Sodium and Preservatives
Many canned tuna products add salt as a preservative. A single serving can contain 250–400 mg of sodium, which adds up quickly when you’re already watching your blood pressure. Look for “no salt added” or “packed in spring water” options to keep your daily intake under control.
Packaging and Portion Size
Pouches and 2.5-ounce packets give you built-in portion control without draining or leftover storage. Cans are more economical per ounce but require you to measure out a serving. If you tend to eat the whole can, stick with smaller single-serve formats to avoid overconsumption.
Quick Comparison
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| Model | Category | Best For | Key Spec | Amazon |
|---|---|---|---|---|
| 365 by Whole Foods Market Skipjack | No Salt Added | Lowest sodium skipjack | No Salt Added | Amazon |
| Freshé Gourmet Variety Pack | Ready-to-Eat Meal | Pre-portioned flavorful meals | BPA-Free Tin | Amazon |
| Chicken of the Sea Skipjack Pouches | Convenient Pouches | Grab-and-go skipjack | 2.5 oz packet | Amazon |
| StarKist Light Tuna Pouches | Value Pouches | High-protein budget option | 17g Protein per pouch | Amazon |
| Bumble Bee Chunk Light Tuna | Bulk Cans | Pantry stock-up skipjack | 24 cans, 5 oz each | Amazon |
In‑Depth Reviews
1. 365 by Whole Foods Market, Skipjack Tuna in Water No Salt Added
This 6-pack of skipjack tuna ticks every box for pregnancy-safe eating. It uses sustainably caught skipjack — the species with naturally low mercury levels — and packs it in water with zero added salt. That means you get the lean protein and omega-3s without the sodium spike that many canned tunas bring. Reviewers consistently mention the mild flavor and the fact that it’s lower in sodium than comparable brands.
Each 5-ounce can gives you a generous serving that’s easy to split into two meals or eat as a single portion. Because there’s no salt added, you control the seasoning yourself, which is ideal if you’re monitoring your blood pressure during pregnancy. The can size is standard, so you’ll need a can opener and a colander if you want to rinse it further.
Skipjack has roughly half the mercury of albacore, making this one of the safest choices for weekly consumption. The price per ounce is competitive with budget brands, yet the ingredient list is cleaner — just tuna and water. For the purity of ingredients and the species choice, this is the top pick for expecting mothers.
Why it’s great
- Zero added salt — ideal for pregnancy blood pressure management
- Skipjack species with low mercury content
- Excellent value for a 6-can multipack
Good to know
- Comes in standard cans, not pouches — requires a can opener
- Pieces are smaller than solid albacore chunks
2. Freshé Gourmet Canned Tuna Variety Pack
Freshé takes canned tuna to a different level. Each 4.25-ounce tin is a complete, ready-to-eat meal with wild skipjack tuna and vegetables in flavors like Aztec Ensalada and Sicilian Caponata. The tins are BPA-free, and the tuna is Friend of the Sea certified sustainable. This is a premium product aimed at pregnant women who want a no-prep, flavorful lunch without worrying about mercury.
Because each tin mixes tuna with vegetables and olive oil, you get a well-rounded meal with fiber, healthy fats, and protein. The portion size is intentional — one tin is a single serving, which helps with portion control. Reviewers rave about the fresh taste and the absence of that “fishy” smell that can be off-putting during pregnancy.
The variety pack includes four different flavor profiles, so you won’t get bored. The downside is the price per tin is significantly higher than standard canned tuna. But if you value convenience, clean ingredients, and a complete meal with zero prep, this is a strong option.
Why it’s great
- Complete meal in a tin — no mixing or prep needed
- BPA-free packaging and sustainably caught skipjack
- Variety of flavors prevents taste fatigue
Good to know
- Premium price reflects the artisan ingredients
- Only four tins per pack — less economical for bulk use
3. Chicken of the Sea Wild Caught Light Tuna in Spring Water Pouches
Chicken of the Sea’s skipjack tuna pouches are a practical choice for pregnant women who need a quick, portable protein source. Each 2.5-ounce packet is tear-and-eat — no can opener, no draining. The skipjack is MSC-certified and wild caught, keeping mercury low. With 11 grams of protein per packet, it’s a lighter serving than larger cans, making it easier to stick to recommended portion limits.
Several reviewers note the mild fishy taste, but that’s inherent to the product. If you’re sensitive to smells during pregnancy, you might want to mix the tuna with crackers or a salad to mellow the flavor. The compact size makes it easy to toss in a bag for work, errands, or travel.
The 12-pack provides enough servings for several weeks of safe consumption. One note: some users found it slightly salty. If you’re watching sodium closely, you can rinse the tuna in a fine-mesh strainer before eating. Otherwise, it’s an affordable, convenient skipjack option.
Why it’s great
- Ultra-convenient tear-and-eat packaging
- Portion-controlled 2.5 oz packets for safe weekly limits
- MSC-certified sustainable skipjack
Good to know
- Some users find the salt level a bit high
- Mild fishy aroma may be noticeable during pregnancy
4. StarKist Light Tuna in Water Pouch
StarKist Light Tuna in Water pouches deliver 17 grams of protein per 2.6-ounce serving at a budget-friendly price point. The chunk light tuna is skipjack, so mercury levels are low enough for the recommended three servings per week during pregnancy. The pouch format eliminates the need for draining and makes it easy to portion out a single serving.
Reviewers praise the mild, clean flavor and the soft flaky texture. Unlike some budget tunas that can be dry or stringy, this one holds moisture well. The 12-pack is a solid pantry staple that won’t break the bank, and the individually sealed pouches stay fresh for a long time on the shelf.
One thing to consider: the sodium content is moderate, around 200 mg per pouch. If you’re combining it with other salty ingredients, be mindful of your total intake. But for a straightforward, no-fuss skipjack tuna that’s safe for pregnancy, this is a reliable choice.
Why it’s great
- High protein content — 17g per pouch
- Mild flavor and soft texture that mixes well
- Very affordable for a 12-pouch multipack
Good to know
- Moderate sodium — check your daily limits
- Some pouches arrive packed more densely than others
5. Bumble Bee Chunk Light Tuna In Water, 5 oz Cans
Bumble Bee’s chunk light tuna is skipjack, non-GMO, gluten-free, and MSC-certified sustainable — all the right markers for pregnancy-safe eating. The 24-can case is designed for bulk shoppers who want to stock their pantry for months. Each 5-ounce can delivers 23 grams of protein and 220 mg of DHA and EPA omega-3s, which are critical for fetal brain development.
Reviewers consistently mention the good value and the fact that the cans have a long shelf life. The fish is moist and not overly fishy, with a flaky texture that works well in tuna salad, casseroles, or straight from the can. The easy-open lids are a plus for pregnant women who might not want to deal with a manual can opener.
The main trade-off is the sodium level, which is typical for canned tuna. If you’re watching your intake, you can drain and rinse the tuna to reduce sodium by about 40%. For the sheer volume and reliability, this is a solid backup option to have in the cupboard.
Why it’s great
- Massive 24-can case for long-term pantry stocking
- High protein and omega-3s per serving
- Non-GMO and MSC-certified
Good to know
- Standard sodium level — best drained and rinsed
- Bulk packaging takes up cabinet space
FAQ
How many cans of tuna can I safely eat per week while pregnant?
Is tuna packed in oil or water better during pregnancy?
Should I worry about BPA in canned tuna during pregnancy?
Does draining and rinsing canned tuna reduce mercury?
Can I eat light tuna and albacore interchangeably during pregnancy?
Final Thoughts: The Verdict
For most users, the best canned tuna for pregnancy winner is the 365 by Whole Foods Market Skipjack Tuna because it uses skipjack species with no salt added, giving you the lowest mercury and sodium profile in one product. If you want a ready-to-eat meal with no prep, grab the Freshé Gourmet Variety Pack. And for grab-and-go convenience during a busy day, nothing beats the Chicken of the Sea Skipjack Pouches.
Mo Maruf
I created WellFizz to bridge the gap between vague wellness advice and actionable solutions. My mission is simple: to decode the research and give you practical tools you can actually use.
Beyond the data, I am a passionate traveler. I believe that stepping away from the screen to explore new environments is essential for mental clarity and physical vitality.