How Much Ahi Tuna is Safe to Eat? A Detailed Guide on Ahi Tuna Consumption

Ahi tuna, also known as yellowfin tuna, is a popular fish used in sushi and poke bowls. With its rich flavor and texture, ahi tuna is a delicious and nutritious fish. However, concerns about mercury levels in tuna have many wondering – how much ahi tuna is safe to eat?

This article provides a detailed guide on safe ahi tuna consumption, including:

• An overview of ahi tuna nutrition
• Mercury risks from eating tuna
• Recommendations for safe ahi tuna consumption
• Tips for buying and storing ahi tuna

Ahi Tuna Nutrition

Ahi tuna is an excellent source of protein, delivering 25 grams in a 3 ounce cooked serving. Tuna is also rich in important nutrients like:

• Selenium – supports thyroid hormone production and immune function
• Vitamin D – essential for bone health and immunity
• Vitamin B12 – necessary for neurological function and energy metabolism
• Omega-3 fatty acids – reduce inflammation and promote heart health

The rich nutritional profile of ahi tuna makes it a stellar choice in a healthy, balanced diet. However, concerns about mercury exposure from tuna deserve consideration

Mercury Risks from Tuna

Fish like tuna can contain methylmercury an organic compound that is toxic to humans in high amounts. Mercury accumulates in the muscles of fish so larger predatory fish like tuna tend to have higher levels.

Consuming too much methylmercury can cause neurological problems, especially in fetuses and young children. Mercury exposure is also concerning for pregnant women, as it can be passed to the developing baby.

While mercury in tuna deserves caution, levels are generally low enough that tuna can still be safely enjoyed in moderation as part of a healthy diet.

Recommendations for Safe Ahi Tuna Consumption

Most major health organizations provide recommendations for safe tuna consumption that balance the risks and benefits. Here are some general guidelines:

• For adults Up to 6 ounces (2 servings) of ahi tuna per week is considered safe This equals about three 4-ounce servings

• For children: Up to 2 to 4 ounces of ahi tuna per week, depending on age. Check your local health authority for specific advice.

• For pregnant/nursing women: Limit ahi tuna to 1 serving per week (about 4 ounces) to minimize mercury exposure. Avoid raw and large, predatory fish.

Within those limits, eating ahi tuna as part of a varied diet is considered safe. However, some individuals may choose to eat less based on personal health factors. Those who regularly eat other mercury-containing fish may also want to further limit tuna.

Buying and Storing Ahi Tuna

Follow these tips for choosing and handling ahi tuna:

• Look for tuna labeled as “ahi”, “yellowfin tuna” or “bigeye tuna”. Avoid “white tuna” which may actually be escolar, a risky fish.

• Choose tuna that is very fresh – the flesh should be glistening, firm and spring back when touched. Avoid fish with dull, mushy flesh.

• If buying frozen tuna, choose sashimi-grade fish. It is flash-frozen very soon after catch to maintain freshness.

• Store fresh tuna below 41°F maximum and keep only 1-2 days. Freeze for longer storage.

• When thawing frozen tuna, do it overnight in the fridge. Avoid thawing at room temperature.

Following safe handling and storage limits the risk of foodborne illness from tuna consumption.

The Bottom Line

Ahi tuna is a nutrient-dense fish that can be part of a healthy diet. To balance the benefits and potential mercury risks, adults can safely consume up to 2-3 servings per week. Children and pregnant women should eat less based on recommendations. Choose very fresh fish, store properly, and vary your protein sources to maximize the nutritional benefits of ahi tuna while minimizing risks.