Elena VossTuna is one of the most widely consumed fish in the world — and if you’re eating it for omega-3 fatty acids, you’re mostly on the right track. But the omega-3 content of tuna varies dramatically depending on the species and how it’s prepared. Here’s what you need to know.
Does Tuna Have Omega-3?
Yes — tuna contains EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), the two most important omega-3 fatty acids for human health. However, the amount varies significantly by species and preparation method — from modest in canned skipjack to excellent in fresh bluefin or albacore.
Omega-3 Content by Tuna Type
| Tuna Type | EPA + DHA per 85g (3oz) serving | Notes |
|---|---|---|
| Bluefin tuna (fresh/cooked) | ~1,700mg | Highest omega-3 of all tuna; expensive |
| Albacore tuna (fresh/cooked) | ~1,000–1,400mg | Good source; the “white tuna” in premium cans |
| Canned albacore in water | ~600–800mg | Canning reduces omega-3 content; water-packed retains more than oil |
| Canned skipjack (light tuna) in water | ~200–350mg | Most common canned tuna; lowest omega-3 |
| Canned skipjack in oil | ~150–250mg | Oil-packing leaches omega-3 into the oil (which is usually discarded) |
| Yellowfin tuna (fresh/cooked) | ~300–500mg | Moderate omega-3; commonly used in sushi |
Canned Tuna in Water vs Oil: Which Has More Omega-3?
Counterintuitively, canned tuna in water retains more omega-3 than tuna canned in oil. When tuna is packed in vegetable oil, the omega-3 fatty acids (which are fat-soluble) leach into the surrounding oil — and most people drain and discard that oil, discarding the omega-3 with it. Water-packed tuna keeps the omega-3 within the fish flesh.
How Does Tuna Compare to Salmon for Omega-3?
| Fish (85g / 3oz cooked) | EPA + DHA |
|---|---|
| Atlantic salmon (farmed) | ~1,800–2,200mg |
| Wild salmon | ~1,200–1,800mg |
| Sardines (canned in water) | ~1,300mg |
| Mackerel | ~1,000–1,800mg |
| Bluefin tuna (fresh) | ~1,700mg |
| Canned albacore (water) | ~600–800mg |
| Canned skipjack (water) | ~200–350mg |
Fresh bluefin tuna rivals salmon for omega-3 content. But the canned tuna most people actually eat (skipjack/light tuna) contains substantially less omega-3 than salmon, sardines, or mackerel.
Mercury Considerations
Larger, longer-lived tuna species (bluefin, albacore) accumulate more mercury than smaller, shorter-lived fish. Current FDA guidance recommends:
- Canned light tuna (skipjack): up to 2–3 servings per week for most adults
- Canned albacore (“white tuna”): limit to 1 serving per week due to higher mercury
- Pregnant women and young children: more conservative limits; follow current health authority guidelines
Frequently Asked Questions
Yes — tuna contains EPA and DHA omega-3 fatty acids, though the amount varies significantly by species and preparation. Fresh bluefin tuna provides approximately 1,700mg per 85g serving — comparable to salmon. Canned skipjack (light tuna), the most commonly eaten form, provides around 200–350mg per serving — still useful but substantially less than fatty fish like salmon, sardines, or mackerel.
Canned albacore (white tuna) packed in water has the most omega-3 of commonly available canned tuna — approximately 600–800mg EPA+DHA per 85g serving. Canned skipjack (light tuna) in water contains 200–350mg. Both retain more omega-3 than oil-packed versions, where omega-3 leaches into the oil and is typically discarded.
Fresh tuna (especially bluefin and albacore) is an excellent source of omega-3. Canned albacore is a good, affordable source. Canned light tuna (skipjack) is a modest source — adequate as part of a varied diet but not as omega-3 dense as salmon, sardines, or mackerel. If omega-3 intake is your primary goal, prioritise fatty fish like salmon or sardines over canned light tuna.
For the forms most people actually eat: farmed Atlantic salmon (1,800–2,200mg EPA+DHA per serving) generally provides more omega-3 than canned light tuna (200–350mg). However, fresh bluefin tuna (1,700mg) rivals salmon. For budget-friendly omega-3, canned sardines (1,300mg) or mackerel are excellent alternatives to both.
This article is for informational purposes only. Follow current health authority guidelines on fish consumption during pregnancy.
Elena Voss
James Holloway
