As parents, we want to provide our children with nutritious foods that support their growth and development. Canned tuna can be an excellent addition to a child's diet, offering high-quality protein, omega-3 fatty acids, and essential nutrients. However, concerns about mercury often leave parents wondering whether tuna is safe for their little ones—and if so, how much is appropriate.
This comprehensive guide addresses all your questions about feeding tuna to children, from when to introduce it to age-appropriate serving sizes and practical tips for getting even picky eaters to enjoy this nutritious fish.
Is Tuna Safe for Children?
The short answer is yes—canned tuna can be a safe and healthy part of a child's diet when consumed in appropriate amounts. The key considerations are mercury content and serving frequency.
Understanding Mercury Concerns
Children are more vulnerable to mercury's effects than adults because their developing nervous systems are more sensitive. This doesn't mean tuna should be avoided—it means portion sizes and frequency should be adjusted based on a child's age and weight.
Food Standards Australia New Zealand (FSANZ) provides specific guidance for children's fish consumption that takes these concerns into account while acknowledging the significant nutritional benefits of eating fish.
Skipjack (light) tuna contains significantly less mercury than albacore (white) tuna. For children's consumption, skipjack should be the primary choice. Save albacore for occasional treats rather than regular meals.
When Can Babies Start Eating Tuna?
Fish, including tuna, can typically be introduced once a baby has started solid foods, usually around 6 months of age. However, there are some important considerations:
First Introduction (6-12 months)
- Start with small amounts—about 1-2 teaspoons at first
- Ensure the tuna is thoroughly mashed or flaked to prevent choking
- Watch for any allergic reactions (fish is a common allergen)
- Introduce fish separately from other new foods so you can identify any reactions
Signs of Fish Allergy
While not extremely common, fish allergies do occur. Watch for symptoms such as hives, swelling, vomiting, difficulty breathing, or unusual fussiness after eating. If you notice any concerning reactions, stop feeding tuna and consult your paediatrician.
For babies and toddlers, always ensure tuna is well-mashed or flaked into small pieces. Large chunks can pose a choking risk. As children develop better chewing skills, you can gradually introduce larger pieces.
Age-Appropriate Serving Guidelines
Serving sizes for children should be scaled based on their body weight and age. Here are general guidelines for skipjack (light) tuna consumption:
Toddlers (1-3 years)
- Serve size: 25-30g (about 2 tablespoons)
- Frequency: 2-3 times per week maximum
- Preparation: Well-mashed or finely flaked
Preschoolers (3-6 years)
- Serve size: 40-50g (about a quarter of a standard can)
- Frequency: 2-3 times per week maximum
- Preparation: Flaked, can be in larger pieces
Primary School Children (6-12 years)
- Serve size: 60-75g (about half a standard can)
- Frequency: 2-3 times per week maximum
- Preparation: Can be served as chunks or in sandwiches
Teenagers (12+ years)
- Serve size: 85-95g (about one standard can)
- Frequency: 2-3 times per week maximum
- Preparation: As for adults
- Choose skipjack (light) tuna over albacore for regular consumption
- Scale portions to your child's age and weight
- Limit to 2-3 serves per week maximum
- Vary protein sources—don't rely on tuna alone
- Consult your paediatrician if you have specific concerns
Nutritional Benefits for Growing Children
When served in appropriate amounts, tuna offers significant nutritional benefits for children:
Protein for Growth
Tuna provides high-quality complete protein essential for building muscles, organs, and tissues during childhood growth spurts. The protein in tuna contains all the amino acids children's bodies need but cannot produce themselves.
Omega-3s for Brain Development
DHA, an omega-3 fatty acid abundant in tuna, is a primary structural component of the brain and eyes. Adequate DHA intake during childhood supports cognitive development, learning, and visual acuity.
Essential Vitamins and Minerals
Tuna provides vitamin D (important for bone health), B12 (crucial for nervous system development), selenium (an antioxidant), and iodine (essential for thyroid function and cognitive development).
Tips for Introducing Tuna to Picky Eaters
Many children are hesitant about fish, but these strategies can help:
Start with Mild Flavours
Skipjack in springwater has a milder taste than albacore or oil-packed varieties. Drain it well and rinse briefly if your child is sensitive to fish flavours. You can also start with flavoured varieties that mask the fish taste.
Mix It In
Tuna blends easily into other foods. Try mixing it into pasta sauce, macaroni cheese, rice dishes, or mashed potatoes. As children accept the texture and flavour, gradually increase the tuna proportion.
Make It Fun
- Tuna sandwiches: Cut into fun shapes using cookie cutters
- Tuna sushi: Make simple tuna and rice rolls together
- Tuna patties: Shape into small fish or star shapes
- Tuna salad: Let kids add their own toppings
Involve Them in Preparation
Children are more likely to eat foods they've helped prepare. Age-appropriate tasks include opening the can (with supervision), draining the water, mixing ingredients, and spreading tuna on bread.
Tuna Melt: Top toasted bread with tuna mixed with a little mayonnaise and melted cheese—a hit with most children.
Tuna Pasta: Mix flaked tuna into creamy pasta with peas or sweetcorn for hidden vegetables.
Tuna Rice Balls: Combine tuna with sticky rice, shape into balls, and serve as finger food.
What to Avoid
High-Mercury Fish
While skipjack tuna is suitable for children, some fish should be limited or avoided due to high mercury content. These include shark (flake), swordfish, marlin, and some imported canned fish. Stick to well-known Australian brands and skipjack varieties.
Raw or Undercooked Tuna
Sashimi, poke bowls, and other raw tuna dishes should be avoided for young children due to the risk of parasites and bacteria. Canned tuna is fully cooked during processing and is safe.
Excessive Sodium
Some canned tuna products, particularly flavoured varieties and those in brine, can be high in sodium. For children, choose tuna in springwater with "no added salt" or "reduced salt" labels when possible.
When to Consult a Healthcare Professional
While this guide provides general recommendations, you should consult your paediatrician or a registered dietitian if:
- Your child has a known fish or shellfish allergy
- There's a family history of severe food allergies
- Your child has special dietary needs or health conditions
- You're concerned about your child's growth or nutrition
- Your child is eating tuna more frequently than recommended
The Bottom Line
Canned tuna can be a valuable part of your child's diet, providing essential nutrients that support growth and development. By choosing skipjack (light) tuna, serving appropriate portions for your child's age, and limiting consumption to 2-3 times per week, you can confidently include this nutritious protein in your family meals.
Remember that variety is key—tuna should be one of several protein sources in your child's diet. By offering a range of fish, meats, legumes, and dairy, you'll ensure your child receives all the nutrients they need while keeping meals interesting and enjoyable.