Is Tuna Salad Safe During Pregnancy? (Updated 2026 Guide)
Updated April 13, 2026
The Answer
With caution and limits. Tuna salad can be eaten during pregnancy, but due to mercury concerns, you should limit consumption to 2-3 servings per week and choose lower mercury varieties like chunk light tuna over albacore.
Tuna is classified as a high mercury seafood, which is why careful consumption matters during pregnancy. Mercury can cross the placenta and affect fetal brain development. The FDA and EPA recommend pregnant women eat 8-12 ounces of lower mercury fish per week, making portion control and tuna type selection essential for safely enjoying tuna salad.
Pregnancy Safe is 100% independent and research driven. No companies pay to promote or sponsor products.
✓ What's Safe
- • Chunk light tuna (skipjack) - contains less mercury than albacore or yellowfin
- • Canned tuna from reputable brands with clear labeling
- • Freshly made tuna salad kept properly refrigerated (below 40°F)
- • Limit to 2-3 servings (6-9 oz) of light tuna per week, or 1 serving of albacore
- • Homemade tuna salad where you control ingredients and freshness
✗ What to Avoid
- • Bigeye tuna and ahi tuna - highest mercury levels among tuna varieties
- • Albacore (white) tuna in excess - limit to one 4 oz serving per week
- • Deli counter or pre made tuna salad that has been sitting out (listeria risk)
- • Raw or undercooked tuna preparations like sushi or seared ahi
- • Tuna salad containing unpasteurized mayonnaise or raw eggs
Most Common Ingredients in Tuna Salad Products
We analyzed 12 tuna salad products. Here are the most common ingredients, ranked by how often they appear:
Ingredients to Watch Out For in Tuna Salad
These are the most common flagged ingredients across 12 tuna salad products we analyzed.
potassium sorbate and sodium benzoate
CAUTION
Potassium sorbate and sodium benzoate is a common food preservative in processed foods. Has shown birth defects in animal studies at high doses.
Found in 1 of 12 products (8%)
sodium benzoate preservative
CAUTION
Sodium benzoate preservative is a common food preservative in processed foods. Has shown birth defects in animal studies at high doses.
Found in 1 of 12 products (8%)
white wine
AVOID
White wine is an intoxicating substance in beverages. Causes fetal alcohol spectrum disorder with lifelong physical and cognitive problems. No safe level exists.
Found in 1 of 12 products (8%)
Tuna Salad Products We've Analyzed
We graded 12 tuna salad products for pregnancy safety.
Your Questions Answered
Can pregnant women eat tuna salad?
Yes, pregnant women can eat tuna salad in moderation. The key is choosing lower mercury tuna varieties like chunk light (skipjack) and limiting consumption to 2-3 servings per week. Avoid pre made deli tuna salad that may have been sitting at room temperature, as this increases listeria risk. Homemade tuna salad with pasteurized mayonnaise is the safest option.
What are the risks of tuna salad during pregnancy?
The primary risk is mercury exposure, which can affect fetal brain and nervous system development. Tuna accumulates mercury from the ocean, with larger species like bigeye and albacore containing more than smaller varieties. Additionally, pre made tuna salad from delis poses a listeria contamination risk if not stored properly. Some commercial tuna salads also contain preservatives like sodium benzoate, which warrants caution during pregnancy.
Can pregnant ladies have tuna salad?
Yes, pregnant women can have tuna salad when following FDA guidelines. Choose chunk light tuna over albacore to minimize mercury exposure, and limit intake to 8-12 ounces of low mercury fish per week total. Make tuna salad at home when possible to ensure freshness and proper food safety. Avoid tuna salad from salad bars or deli counters where temperature control may be inconsistent.
How much tuna can I eat while pregnant?
The FDA recommends pregnant women can safely eat 2-3 servings (8-12 ounces) of lower mercury fish per week. For chunk light tuna specifically, this means about 2-3 cans per week. If choosing albacore (white) tuna, limit to just one 4-ounce serving per week due to its higher mercury content. Remember this limit applies to your total fish consumption, not just tuna.
Is canned tuna safer than fresh tuna during pregnancy?
Canned chunk light tuna is generally a safer choice than fresh tuna steaks during pregnancy. Canned light tuna typically comes from smaller skipjack tuna with lower mercury levels, while fresh tuna steaks often come from larger, higher mercury species like yellowfin or bigeye. Canned tuna is also fully cooked during processing, eliminating concerns about undercooked fish that exist with fresh preparations.
What type of tuna is best during pregnancy?
Chunk light tuna (skipjack) is the best choice during pregnancy due to its lower mercury content compared to other varieties. Avoid bigeye tuna entirely, and limit albacore (white) tuna to once per week. When buying canned tuna, look for labels specifying "chunk light" or "skipjack" rather than "solid white" or "albacore." Some brands now offer "low mercury" labeled options specifically tested for reduced mercury levels.
How Do We Score Products for Pregnancy Safety?
We analyze each product's ingredients and category to flag known risks and provide cautionary notices for general category safety concerns.
A - Safe
Excellent choice! All ingredients are considered safe during pregnancy.
What to do: Use with confidence.
B - Likely Safe
Pretty much safe with very minimal risk. Some ingredients may have limited pregnancy studies, but no significant safety concerns have been identified.
What to do: Use with confidence.
C - Limit
Contains ingredients with some pregnancy considerations. Research shows these ingredients may have limited safety data, potential for minor hormonal effects, or require caution based on animal studies.
What to do: Use sparingly and consider safer alternatives when available.
D - Caution
Similar to C grade but contains multiple cautionary ingredients. The combination increases overall concern.
What to do: Try to avoid if that makes you feel better. If you've already used it, no need to panic.
F - Avoid
Contains ingredients with established risks during pregnancy. Research shows these can cause birth defects, developmental harm, or serious maternal complications.
What to do: Do not use during pregnancy. If you've already used it, don't worry - contact your OBGYN if concerned.
People Also Checked
References
- https://www.fda.gov/food/consumers/advice about eating fish
- https://www.epa.gov/choose fish and shellfish wisely/epa fda advice about eating fish and shellfish
- https://motherfigure.com/safe skincare/sodium benzoate/
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- https://pmc.ncbi.nlm.nih.gov/articles/PMC3830752/
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- https://pubmed.ncbi.nlm.nih.gov/38150230/
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- https://www.sciencedirect.com/science/article/abs/pii/S0890623820302033
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7309438/
- https://www.fda.gov/consumers/pregnancy exposure registries/list pregnancy exposure registries
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- https://www.nature.com/articles/s41598-024-68029-y
- https://www.acog.org/clinical/clinical guidance/committee opinion/articles/2021/07/reducing prenatal exposure to toxic environmental agents
