How Much Ahi Tuna Is Safe To Eat?

Ahi tuna also known as yellowfin tuna is a popular fish used in dishes like sushi and poke bowls. It’s loved for its rich, meaty texture and mild flavor. However, some people worry about mercury contamination in tuna. So how much ahi tuna can you safely eat?

Ahi Tuna Nutrition

Ahi tuna is an excellent source of protein, vitamins, and minerals. A 3-ounce serving contains

• Protein: 22 grams
• Selenium: 78% of the Daily Value (DV)
• Vitamin B12: 105% of the DV
• Vitamin B6: 18% of the DV
• Niacin: 43% of the DV
• Magnesium: 19% of the DV
• Potassium: 5% of the DV

It also provides omega-3 fatty acids, which are linked to heart health and brain function.

However, ahi tuna is high in mercury because it’s a large, predatory fish. Mercury builds up in the tissues of fish that eat other contaminated fish.

Mercury in Tuna

Mercury is a heavy metal found in the environment. When ingested at high levels, it acts as a neurotoxin, meaning it can damage the brain and nervous system.

Fetuses, infants, and young children are most vulnerable to mercury’s toxic effects, which can harm brain development.

For this reason, the FDA provides guidelines on how much tuna is safe to eat for pregnant women, women who may become pregnant, nursing mothers, and young children.

Ahi Tuna Consumption Recommendations

For Pregnant Women, Women Who May Become Pregnant, & Nursing Mothers

• Do not eat ahi tuna. Avoid all forms, including canned, fresh, and frozen.

• Eat up to 12 ounces (2 average meals) of low-mercury fish per week. Good choices are salmon, shrimp, pollock, tilapia, catfish, and cod.

• Avoid high-mercury fish like swordfish, shark, king mackerel, and tilefish.

For Children Ages 1–11 Years Old

• Eat up to 4 ounces (1 average meal) of low-mercury canned light tuna per week OR up to 4 ounces of mild white tuna steaks per month.

• Avoid ahi tuna and all high-mercury fish.

For Adults & Children Over 12 Years Old

• Eat up to 6 ounces (1 average meal) of ahi tuna per week.

• For canned light tuna, up to 12 ounces is considered safe per week.

• Check local fish advisories for limits on locally caught fish. Some may have higher contaminants.

Note that a typical serving or meal size of fish is about 3–6 ounces when cooked. Consuming more than the recommended amounts regularly could lead to mercury buildup over time.

Tips to Limit Mercury Exposure from Tuna

• Choose the right tuna — canned light tuna and skipjack tuna are safer than ahi or albacore tuna.

• Eat more low-mercury fish like salmon, shrimp, tilapia, and cod.

• Vary your protein sources — swap seafood for beans, eggs, chicken, etc.

• Check advisories for locally caught fish in lakes and rivers, which may be more contaminated.

• If eating tuna steaks, choose smaller sizes under 6 ounces. Larger tuna concentrate more mercury.

• Grill, broil, or bake tuna instead of frying. The cooking method affects mercury levels.

• Avoid frequent tuna sushi meals, as raw fish retains all its mercury.

The Bottom Line

Ahi tuna is very high in mercury, so it should be avoided completely by pregnant women and limited by children under 12 and adults. Canned light tuna and other low-mercury fish are safer options.

By following the FDA’s guidelines on fish consumption and mercury, you can incorporate tuna safely as part of an overall healthy, balanced diet. Focus on moderation of high-mercury fish while emphasizing low-mercury varieties for optimal health.