With its rich, meaty texture and umami flavor, ahi tuna is a favorite in sushi rolls, poke bowls, and seared tuna steaks. However, concerns around mercury levels in tuna have many wondering – how much ahi tuna is it safe to eat?
In this comprehensive guide, we’ll provide science-based recommendations for safe ahi tuna consumption. You’ll learn about:
- The impressive nutritional benefits of ahi tuna
- Potential mercury risks and how to minimize exposure
- Official guidelines for weekly tuna intake
- Tips for choosing and storing tuna
Plus we’ll answer common questions about maximizing the health benefits of ahi tuna while reducing risks,
An Overview of Ahi Tuna Nutrition
Ahi tuna is the Hawaiian name for yellowfin tuna, one of the most prized tuna species. It contains a stellar line-up of nutrients
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High-quality protein – essential for building and repairing muscle tissue. A 3 oz serving contains 25g protein.
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Omega-3 fatty acids – reduces inflammation and promotes heart and brain health.
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Selenium – boosts immune function and thyroid health.
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Vitamin D – vital for bone health and immune function.
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Vitamin B12 – supports red blood cell production and neurological function
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Iron, magnesium and potassium – provides energy, bone health and cardiovascular benefits.
This impressive nutritional profile makes ahi tuna a smart seafood choice in a balanced, healthy diet. But what about mercury?
Assessing Mercury Risks in Tuna
Many oily fish contain small amounts of methylmercury, an organic compound that can be toxic in high amounts. Since mercury accumulates in the muscles of fish, larger predatory tuna tend to have higher levels.
Consuming high amounts of methylmercury over time can cause neurological problems, especially in developing children and fetuses. That’s why health organizations provide guidelines for safe tuna consumption that balance risks and nutritional benefits.
While caution is reasonable, mercury levels in tuna are generally low enough that it can be enjoyed as part of a varied diet.
Recommendations for Safe Ahi Tuna Intake
Most major health authorities agree on the following weekly tuna consumption recommendations:
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For adults: Up to 6 oz of ahi tuna per week is considered safe. This equals about three 4-oz servings.
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For children: 2-4 oz per week depending on age. Check with your pediatrician.
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For pregnant/nursing women: Limit intake to 1 four-oz ahi tuna serving per week to minimize mercury exposure.
Within those limits, eating ahi tuna as part of a healthy diet is considered safe by groups like the FDA, EPA and American Heart Association. Of course, some people may choose to eat less tuna based on individual factors.
Tips for Choosing and Storing Ahi Tuna
Follow these simple tips for maximizing quality and safety when buying ahi tuna:
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Look for tuna labeled as “ahi”, “yellowfin tuna”, or “bigeye tuna”. Avoid ambiguous “white tuna”.
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Choose tuna that looks very fresh – firm flesh with a bright red-pink color.
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For frozen tuna, choose sashimi or sushi-grade quality tuna. It is frozen rapidly at sea to preserve freshness.
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Store fresh tuna below 41°F and use within 1-2 days. Frozen tuna will keep for 2-3 months.
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When thawing frozen tuna, do it in the fridge overnight. Don’t thaw at room temp.
Proper handling prevents foodborne illnesses and maintains quality.
Answers to Common Ahi Tuna Questions
Here are answers to some frequently asked questions about safely enjoying ahi tuna:
Can you eat ahi tuna daily?
While tuna is very healthy, it’s best to limit ahi tuna to 2-3 servings per week. Eating tuna daily could potentially expose you to excessive mercury over time.
How much raw ahi tuna is safe?
4 ounces is a standard ahi tuna serving size. Most adults can safely eat up to 6 oz per week, with less recommended for children and pregnant women.
Is 2 cans of tuna a day safe?
Eating 2 cans of light tuna daily would exceed the FDA’s recommended limits for safe mercury exposure. It’s best to stick to 2-3 modest tuna servings per week.
Is ahi tuna high in mercury?
Compared to many other fish, ahi tuna is lower in mercury. But levels are still high enough to warrant limiting intake to recommended amounts.
The Bottom Line
Ahi tuna is packed with valuable nutrients and can be part of a nutritious diet when consumed in moderation. Follow the guidelines here for choosing high-quality tuna and determining safe weekly intake limits. Pair tuna with plenty of lower-mercury seafood, veggies, fruits, whole grains, and plant proteins for the best health results.
Healthy Nutrition From Tuna
Tuna, for its part, is a source of high-quality protein with very little saturated fat. It contains all essential amino acids required by the body for growth and maintenance of lean muscle tissue. Omega-3 fatty acids, which can be found in both fresh and canned tuna, are good for your heart and are needed for brain and eye development during pregnancy and early childhood. Tuna is also an excellent source of vitamin B12 and selenium.
Mercury Concerns and Tuna
For most healthy adults, eating tuna once or twice a week doesnt present a health concern. But experts say that young children, women who can have children, and women who are pregnant or nursing should all limit how much tuna they eat. One species, bigeye tuna, should be avoided entirely. Thats because mercury can be especially toxic to a developing childs nervous system. The risk changes with dose, which means that babies and kids who are exposed to more mercury are more likely to have problems. Mercury can pass between a mother and her unborn baby.
If you are pregnant or nursing, you shouldn’t eat as much tuna. If you have a baby or young child, you should also limit how much tuna they eat.
Is Canned Tuna Safe To Eat? Experts Weigh In On The Benefits Of Eating The Canned Fish | TIME
FAQ
How often is it OK to eat ahi tuna?
Can you have too much ahi tuna?
Can you eat tuna every day?
Is ahi tuna high in mercury?
How much tuna can you eat a week?
All but one of the light tunas in our tests had levels low enough that CR’s experts think that, assuming no other fish is consumed, adults who are not pregnant could eat three 4-ounce servings a week, and children could eat two 1- to 4-ounce servings (depending on age). The exception: Wild Planet Skipjack Wild Tuna.
How often should you eat ahi tuna in Hawaii?
The Hawaii State Department of Health recommends limiting your servings to twice per month. Ahi tuna comes loaded with protein. Each 6-ounce serving of tuna offers an impressive 41.5 grams of protein — 90 percent of the daily protein needs for women and 74 percent for men, according to the U.S. Department of Agriculture.
Can you eat ahi tuna?
Ahi tuna (yellowfin and bigeye) is high in mercury. People in vulnerable groups should avoid it. Others can eat it sparingly. Limit intake based on the type of fish. For albacore, follow advice in first column; for skipjack, see light-tuna advice; and for other types, follow advice for tuna sushi.
How much light tuna should a child eat a week?
For children, 1 serving is: Canned light tuna is low in mercury and is considered one of the best choices for individuals that need to limit their exposure to mercury. People who are pregnant or breastfeeding can consume 2–3 servings of canned light tuna per week and children can consume 2 servings per week.