Light tuna is the healthier choice.

Yes, if you’re worried about mercury, light tuna (usually skipjack or yellowfin) is better than white (albacore). Albacore has about three times more mercury because it’s a larger fish that lives longer and accumulates more.

The “white” vs. “light” labeling is actually regulated by the FDA, so you can trust it. White tuna is always albacore — milder flavor, firmer texture, pricier. Light is darker, stronger tasting, and cheaper. Nutrition-wise they’re similar in protein and omega-3s, but mercury is the real difference.

If you eat tuna a few times a month, either is fine. If you’re pregnant, nursing, or feeding kids, stick with light. Same goes if you eat it weekly. The taste difference is real, but not worth the extra mercury dose.