Can You Eat Tuna on the Carnivore Diet?

Yes, tuna is fully allowed on the carnivore diet. It is a high-protein animal food that provides excellent omega-3 fatty acids, B12, selenium, and niacin. Tuna is one of the most convenient and affordable fish options available, especially in canned form. The main consideration is mercury content, which means you should moderate your intake rather than making tuna your daily staple.

Why Is Tuna Good for the Carnivore Diet?

Tuna is one of the most protein-dense foods on the planet. A single can of tuna delivers roughly 25-30 grams of protein with minimal fat, making it a lean protein powerhouse. Here is what tuna offers nutritionally:

• Omega-3 fatty acids. Tuna provides EPA and DHA, the same anti-inflammatory omega-3s found in salmon, though in smaller amounts.
• Selenium. An essential mineral for thyroid function and antioxidant defense. Tuna is one of the best food sources.
• Vitamin B12. Critical for energy production and nervous system health.
• Niacin (B3). Tuna is one of the richest food sources of niacin, important for metabolism and cellular repair.
• Vitamin D. One of the few food sources of this essential vitamin.
• Complete protein. All essential amino acids in highly bioavailable form.

Tuna also has the practical advantage of being one of the cheapest and most accessible animal proteins available, making it a budget-friendly option for carnivore dieters.

Understanding Mercury in Tuna

Mercury is the most important consideration when eating tuna on the carnivore diet. As a large predatory fish, tuna accumulates mercury from smaller fish throughout its life. Here is what you need to know:

Light tuna (skipjack) contains roughly 0.12 parts per million of mercury. This is relatively low and allows for more frequent consumption. Two to three servings per week of light tuna is generally considered safe for most adults.

Albacore (white) tuna contains roughly 0.32 parts per million of mercury, nearly three times more than light tuna. Limit albacore to one to two servings per week.

Fresh tuna steaks (typically yellowfin or bigeye) have mercury levels similar to or higher than albacore. Enjoy them occasionally rather than daily.

The good news is that selenium, which tuna contains in abundance, has a protective effect against mercury toxicity. Selenium binds to mercury and helps your body process and eliminate it. Tuna’s high selenium content partially offsets its mercury content.

Practical guidelines for carnivore dieters:

1. Rotate tuna with other seafood. Alternate with lower-mercury options like salmon, sardines, and shrimp.
2. Choose light tuna more often. The lower mercury allows more frequent consumption.
3. Do not make tuna your only fish. Variety is key for both nutrition and mercury management.

Canned Tuna: The Carnivore Convenience Food

Canned tuna deserves special attention because it may be the most convenient food on the entire carnivore diet:

• No cooking required. Open the can and eat.
• Shelf stable. Stock up and always have carnivore food available.
• Portable. Perfect for work lunches, travel, and emergency meals.
• Affordable. A can of tuna costs less than two dollars for 20-30 grams of protein.
• Available everywhere. Every grocery store, gas station, and convenience store carries it.

When choosing canned tuna on carnivore, read the labels:

• Best: Tuna in water with salt only.
• Also good: Tuna in olive oil (extra fat and calories, though olive oil is technically plant-based, many carnivore dieters allow it).
• Avoid: Tuna with added vegetables, seasonings, soy, or other non-carnivore ingredients.

Fresh Tuna Steaks on the Carnivore Diet

Fresh tuna steaks are a completely different experience from canned tuna and make for an outstanding carnivore meal:

• Seared tuna: Sear over high heat for 1-2 minutes per side, leaving the center rare. Season with salt only. The contrast between the seared exterior and cool, silky interior is exceptional.
• Grilled tuna: Cook over high heat for 2-3 minutes per side. Do not overcook or tuna becomes dry and mealy.
• Tuna belly (toro): If you can find it, tuna belly is the fattiest cut with a buttery, melt-in-your-mouth texture. It is prized in Japanese cuisine for good reason.

Fresh tuna should be cooked rare to medium-rare for the best texture and flavor. Well-done tuna is dry and loses most of its appeal.

How Does Tuna Compare to Other Carnivore Fish?

• Tuna vs. salmon: Salmon has significantly more omega-3s and fat with less mercury. Salmon is the better everyday fish. Tuna wins on convenience (canned) and protein density.
• Tuna vs. sardines: Sardines are lower in mercury, higher in calcium (from bones), and arguably more nutrient-dense. Tuna is milder in flavor and more appealing to most people.
• Tuna vs. shrimp: Shrimp is very low in mercury and provides different nutrients. Both are lean and benefit from added fat.
• Tuna vs. other fish: See our comprehensive fish on carnivore diet guide for a full comparison.

Best Practices for Eating Tuna on Carnivore

1. Moderate your intake. Two to three servings of canned tuna per week is a safe target.
2. Favor light (skipjack) over albacore for lower mercury with more frequent consumption.
3. Add fat. Tuna is lean. Pair it with butter, eat it alongside fattier meats, or choose oil-packed cans.
4. Rotate with other seafood. Salmon, sardines, and shrimp provide complementary nutrients with less mercury.
5. Keep canned tuna stocked. It is the ultimate carnivore emergency food.

Tuna is a valuable addition to any carnivore diet, offering convenience, affordability, and solid nutrition. Just manage your mercury exposure by varying your fish intake and you can enjoy tuna regularly. For a complete guide to all the animal foods you can enjoy, visit our carnivore diet foods hub page.