Tuna is one of the better fish sources of omega-3 fatty acids, though how much you get depends heavily on the species. Bluefin tuna delivers about 1.6 grams of omega-3s per 100-gram serving, putting it in the same league as salmon. Canned light tuna, on the other hand, provides roughly a third of that. The type of tuna you choose, and how you prepare it, makes a real difference in what ends up on your plate.
Omega-3 Levels by Tuna Species
Not all tuna is created equal. The fattier the species, the more omega-3s it contains. Here’s how the major types compare per 100 grams of fish:
- Bluefin tuna: 1.6 g of EPA and DHA combined (1.2 g DHA, 0.4 g EPA)
- Albacore tuna: 1.3 g of EPA and DHA combined (1.0 g DHA, 0.3 g EPA)
- Generic/light tuna (skipjack): 0.5 g of EPA and DHA combined (0.4 g DHA, 0.1 g EPA)
The National Lipid Association groups bluefin in the 1,000 to 1,500 mg range per 3-ounce cooked serving, albacore in the 500 to 1,000 mg range, and canned tuna in water in the 200 to 500 mg range. So if you’re eating canned light tuna for lunch, you’re getting meaningful omega-3s, but you’d need to eat it more frequently to match what a single serving of bluefin or albacore provides.
Most of the omega-3 in tuna comes as DHA rather than EPA. DHA is the form most concentrated in the brain and retina, while EPA plays a larger role in reducing inflammation. You get both from any tuna, just in different proportions.
How Tuna Compares to Other Fish
Tuna sits in the middle to upper range of omega-3 fish, depending on species. Salmon consistently outperforms it, delivering 2.3 to 3.6 grams of omega-3s per 120-gram serving compared to tuna’s 0.4 to 1.0 grams in the same portion size. Sardines and mackerel also rank higher than most tuna varieties.
That said, bluefin and albacore tuna compete well with many oily fish. If you’re someone who doesn’t enjoy salmon or sardines, albacore tuna is a solid alternative. Canned light tuna is more modest in omega-3 content, but its convenience and affordability make it one of the most commonly eaten fish in the country, which means it contributes meaningfully to overall omega-3 intake at a population level even if each serving is smaller.
Canned Versus Fresh Tuna
Canning doesn’t destroy omega-3 fatty acids. Fresh and canned tuna provide the same types of omega-3 fats. The bigger variable is the species: canned “white” tuna is albacore, which has more omega-3s than canned “light” tuna, which is typically skipjack.
What does matter is what the tuna is packed in. Tuna canned in oil adds extra fat and calories, and when you drain it, some of the omega-3s leach into the oil and get thrown away. Tuna packed in water preserves more of the omega-3 content in the fish itself and keeps sodium and calories lower. If omega-3 intake is your goal, water-packed is the better choice.
Cooking Methods That Preserve Omega-3s
Heat breaks down omega-3 fatty acids, but some cooking methods are gentler than others. Steaming preserves DHA and EPA better than baking, grilling, or frying. The reason is straightforward: steaming tops out at 100°C, while baking in foil reaches around 160°C and grilling goes higher still. Deep frying is the worst option for omega-3 retention.
If you’re cooking fresh tuna steaks, gentle methods win. Steaming, poaching, or cooking at lower temperatures (like sous vide) all protect more of the omega-3 content than searing at high heat. That doesn’t mean a grilled tuna steak is worthless, but you will lose more of the beneficial fats in the process.
The Mercury Trade-Off
Tuna’s biggest nutritional drawback is mercury, and the species highest in omega-3s tend to be highest in mercury too. California’s Office of Environmental Health Hazard Assessment categorizes tuna this way:
- Low mercury: Canned light tuna (skipjack)
- Medium mercury: Canned albacore, fresh albacore, yellowfin
- High mercury: Fresh bluefin, bigeye
This creates a real tension. Bluefin has the most omega-3s but also the most mercury. Canned light tuna is the safest from a mercury standpoint but has the least omega-3. Albacore sits in the middle on both counts, making it a reasonable compromise for most people who want higher omega-3 levels without excessive mercury exposure.
For pregnant women and young children, who are most vulnerable to mercury’s effects on brain development, canned light tuna is the safer choice. The American Heart Association recommends one to two servings of seafood per week overall, and rotating between different fish species helps balance omega-3 benefits against mercury risk.
What Omega-3s From Tuna Do for Your Health
The omega-3 fatty acids in tuna are the long-chain type (EPA and DHA) that your body can use directly, unlike the plant-based omega-3 in flaxseed or walnuts, which your body has to convert inefficiently. These long-chain omega-3s have the strongest evidence behind them for cardiovascular and neurological benefits.
A large Cochrane review of 86 clinical trials found that consuming 0.5 grams or more of long-chain omega-3s daily reduced blood triglyceride levels by about 15% and slightly lowered rates of cardiovascular death and coronary heart disease events. Each additional gram per day reduced triglycerides by about 6 mg/dL, with stronger effects in people who started with higher levels. The American Heart Association’s position, reaffirmed in its 2026 dietary guidance, is that one to two servings of fish per week reduces the risk of heart failure, coronary heart disease, stroke, and sudden cardiac death.
Beyond the heart, omega-3 intake during pregnancy is linked to better neurocognitive development in children, with benefits starting at just 4 ounces of seafood per week and continuing to increase up to 12 ounces or more. Long-chain omega-3s also reduced the risk of preterm birth by 11% and early preterm birth by 42% in pooled analyses. For people with rheumatoid arthritis, omega-3 supplementation has been shown to reduce the need for pain medications within three to six months.
How Much Tuna You Need Per Week
A standard serving of fish is about 3 ounces cooked, roughly the size of a deck of cards. Two servings of albacore tuna per week would give you roughly 1,000 to 2,000 mg of EPA and DHA, which aligns well with the American Heart Association’s general recommendation. Two servings of canned light tuna gets you to 400 to 1,000 mg, which is still beneficial but on the lower end.
If tuna is your primary fish, mixing canned albacore with the occasional fresh yellowfin or albacore steak gives you a good balance of omega-3 intake and mercury management. Pairing tuna with other lower-mercury, high-omega-3 fish like salmon, sardines, or trout during the week is an even better strategy for maximizing benefits while minimizing risk.