Tuna is one of the better fish sources of omega-3 fatty acids, though the amount varies dramatically depending on the species. A 3-ounce serving of bluefin tuna delivers 1,000 to 1,500 milligrams of combined EPA and DHA, the two omega-3s linked to heart and brain benefits. Albacore provides 500 to 1,000 milligrams per serving. Canned light tuna (typically skipjack) offers considerably less, landing in the 200 to 500 milligram range.
Omega-3 Levels by Tuna Type
Not all tuna is created equal. The fattier the species, the more omega-3s it stores in its flesh. Bluefin tuna sits at the top, with roughly 400 milligrams of EPA and 1,200 milligrams of DHA per 100 grams. Albacore comes in second at about 300 milligrams of EPA and 1,000 milligrams of DHA per 100 grams. These two species rival salmon for omega-3 content.
Canned light tuna, the kind most people actually buy, is a different story. It’s made from leaner skipjack tuna and typically contains 200 to 500 milligrams of EPA and DHA per 3-ounce serving. That’s a meaningful amount, but you’d need to eat it more frequently to match what a single serving of bluefin or albacore provides. Yellowfin tuna, popular in sushi restaurants, is also relatively lean and falls on the lower end of the omega-3 spectrum.
If you’re choosing tuna specifically for omega-3s, canned albacore (often labeled “white tuna”) is the best widely available option. It costs slightly more than light tuna but delivers roughly double the omega-3 content.
How Tuna Compares to Other Fish
Tuna holds its own against most seafood, but it doesn’t top every list. Wild salmon consistently delivers 1,000 to 1,800 milligrams of EPA and DHA per 3-ounce serving, making it one of the richest sources available. Bluefin tuna matches the lower end of that range. Albacore falls slightly below salmon, while canned light tuna sits closer to shrimp or cod in omega-3 content.
Other fish in tuna’s league include mackerel, sardines, herring, and anchovies. All of these pack 1,000 milligrams or more per serving. The practical advantage of tuna is convenience. Canned tuna is cheap, shelf-stable, and already cooked, which makes it easier to eat regularly than fresh mackerel or herring.
What Those Omega-3s Do for Your Body
EPA and DHA from fish like tuna have some of the strongest evidence behind them of any nutrient when it comes to heart health. They lower blood triglycerides in a dose-dependent way, meaning the more you consume, the greater the reduction. A large meta-analysis of 171 randomized controlled trials found that EPA and DHA supplementation significantly reduced triglycerides, lowered resting heart rate by about 1.4 beats per minute, and improved heart rate variability, a marker of how well your cardiovascular system adapts to stress. DHA appears to be slightly more effective than EPA at lowering both blood pressure and triglycerides.
The brain benefits are equally well documented. DHA makes up a large portion of the fat in brain cell membranes, and higher intake is consistently linked to better cognitive outcomes across all ages. In older adults, consuming roughly 200 milligrams of DHA daily (about what you’d get from one fish meal per week) was associated with a 60% lower risk of developing Alzheimer’s disease. People with the highest blood levels of DHA had 47% to 65% lower odds of dementia compared to those with lower levels.
In children, a study of 7- to 9-year-olds who were struggling with reading found that 600 milligrams of DHA daily for 16 weeks produced an eight-month improvement in reading age among the poorest readers. In adults with mild memory complaints, DHA doses above 580 milligrams per day improved episodic memory. These are meaningful effects from a single dietary component.
How Much Tuna You Need to Eat
There’s no single agreed-upon daily target for EPA and DHA. The European Food Safety Authority recommends at least 250 milligrams per day for general health. The American Heart Association recommends about 1,000 milligrams per day for people with existing heart disease. Most health organizations suggest eating fish at least twice a week.
A single 3-ounce serving of albacore tuna gets you to or past the 250-milligram baseline in one meal. Two servings per week puts you in a strong position for general health. Canned light tuna can contribute to your weekly intake, but you’ll likely want to pair it with other omega-3 sources to consistently hit those targets.
The Mercury Tradeoff
Mercury is the main reason people hesitate about tuna, and the concern is valid. Tuna is a large predatory fish, which means it accumulates more mercury than smaller species like sardines or anchovies. Albacore contains more mercury than light (skipjack) tuna because it’s a larger, longer-lived species.
The EPA and FDA recommend that most adults can safely eat two to three servings of fish per week, choosing a variety of lower-mercury options. For albacore tuna specifically, one serving per week is a reasonable guideline for most people. Pregnant women and young children are advised to be more cautious and favor light tuna or other lower-mercury fish like salmon, shrimp, and pollock.
This creates an interesting tension: the tuna varieties richest in omega-3s (bluefin and albacore) also carry the most mercury. Light canned tuna is lower in mercury but also lower in omega-3s. Mixing tuna with other fatty fish throughout the week is the simplest way to get the omega-3 benefits while keeping mercury exposure low.
Fresh, Canned, and Pouch: Does It Matter?
Canning doesn’t destroy omega-3s. The fats remain stable through the cooking and canning process, so canned tuna retains most of its EPA and DHA. However, tuna packed in water loses some omega-3s into the liquid, which most people drain off. Tuna packed in oil retains more of its own omega-3s but also adds calories from the packing oil.
Fresh tuna steaks, when available, offer the highest omega-3 content because they come from fattier species like yellowfin or bluefin and haven’t been processed. Pouch tuna is nutritionally similar to canned. The biggest variable isn’t how the tuna is packaged. It’s which species is inside.