How many times a week can I eat raw tuna?

November 14, 2025 •

3 min read

According to the FDA, pregnant women and young children should avoid raw fish, including tuna, due to increased risks of foodborne illness. For most healthy adults, understanding the balance between raw tuna's nutritional benefits and potential risks, such as mercury and parasites, is key to determining how many times a week can I eat raw tuna safely.

Quick Summary

The frequency of eating raw tuna depends on the type of fish, mercury levels, and individual health factors. Safe consumption guidelines exist for healthy adults, while at-risk groups should avoid it completely. Raw tuna must be properly handled and frozen to eliminate parasites.

Key Points

Moderation is key: Healthy adults should limit higher-mercury raw tuna (like Bigeye) to an occasional treat and can consume lower-mercury types (like Yellowfin) up to once per week.
Check your source: Only eat raw tuna that has been properly handled and frozen by a reputable supplier to kill parasites.
Vulnerable groups should abstain: Pregnant women, young children, older adults, and immune-compromised individuals should avoid all raw fish due to health risks.
Understand mercury levels: Different tuna species contain varying amounts of mercury; larger, more predatory species generally have higher levels.
Vary your fish intake: Supplement raw tuna with lower-mercury fish like salmon, cod, or canned light tuna to diversify your diet and reduce overall mercury exposure.
Follow FDA freezing guidelines: Reputable providers freeze raw fish at specific low temperatures for a set duration to ensure parasite destruction.

Balancing Benefits and Risks of Raw Tuna Consumption

Eating raw tuna offers several nutritional benefits, including a rich source of lean protein, healthy omega-3 fatty acids, and essential vitamins and minerals. These nutrients support heart and brain health, reduce inflammation, and contribute to overall well-being. However, raw tuna consumption carries risks related to mercury and parasites, which dictate how often it can be safely enjoyed. The frequency depends heavily on the specific tuna species and your individual health profile.

Mercury and Tuna Varieties

Mercury is a heavy metal that accumulates in fish, with larger, longer-living fish like certain tuna varieties having higher concentrations. The FDA categorizes fish to help consumers make safer choices based on mercury content. For raw consumption, tuna is typically sourced from species like Bigeye, Yellowfin, and Bluefin, which are among those with higher mercury levels.

Bigeye Tuna: Often used in sushi and sashimi, Bigeye has some of the highest mercury levels and should be limited.
Yellowfin and Albacore Tuna: These also contain more mercury than canned light tuna, and intake should be moderated.
Canned Light Tuna: Typically from smaller skipjack tuna, this variety is low in mercury and considered a "Best Choice". While cooked, its lower mercury profile informs guidelines for fresh tuna moderation.

Parasite Prevention and Safe Handling

Eating any raw fish, including tuna, carries a risk of parasitic infection, such as Anisakiasis. These parasites can cause gastrointestinal issues and allergic reactions if ingested. However, the risk can be effectively mitigated by proper handling and freezing procedures. The FDA mandates specific freezing guidelines for fish intended to be consumed raw, which are typically followed by reputable sushi restaurants and fishmongers.

FDA Freezing Requirements: To kill parasites, fish must be frozen at -4°F (-20°C) or below for 7 days, or at -31°F (-35°C) or below for 15 hours.
Reputable Sources: Only purchase "sushi-grade" tuna from trusted suppliers who can verify that these freezing protocols were followed. The term "sushi-grade" is a marketing term, not a regulated standard, so vendor trust is key.
Proper Hygiene: Clean and sanitize all cutting surfaces and utensils to prevent cross-contamination from other foods.

Official Guidelines for Raw Tuna Intake

For healthy adults, the American Heart Association recommends eating at least two servings of fish per week, focusing on fatty fish rich in omega-3s. However, this is for overall fish consumption and does not differentiate based on mercury levels or preparation method. The FDA provides more specific guidance, especially for vulnerable populations and higher-mercury species.


Tuna Type	FDA Guideline for Adults	Rationale
High-Mercury (Bigeye)	Occasional treat, very limited. No formal serving size due to high mercury.	Avoids excessive methylmercury exposure, which can accumulate over time.
Mid-Mercury (Albacore, Yellowfin)	Limit to 1 serving (4 oz) per week.	Moderates mercury intake while still allowing for some consumption of these popular sushi varieties.
Low-Mercury (Canned Light Tuna)	Can be included in the recommended 2-3 servings per week.	Lower mercury content allows for more frequent consumption, but is typically cooked.

Special Considerations and Limiting Risks

While guidelines offer a framework, certain individuals should exercise extreme caution or avoid raw tuna entirely. This includes pregnant or breastfeeding women, young children, older adults, and those with compromised immune systems. For these groups, the risk of foodborne illness from parasites and the potential developmental harm from mercury exposure outweigh the benefits. For anyone consuming raw tuna, varying your fish intake with lower-mercury options like salmon, cod, or crab is a prudent strategy.

Conclusion

How many times a week can I eat raw tuna? For a healthy adult, enjoying raw tuna in moderation, ideally from lower-mercury species and limiting consumption of high-mercury types like Bigeye, is a balanced approach. By sourcing your raw tuna from a reputable fishmonger who adheres to strict freezing guidelines, you can significantly reduce the risk of parasitic infection. For high-mercury varieties often found in sushi, limiting intake to once per week or even less is a sensible precaution. Ultimately, a varied diet that includes different types of fish is the best way to reap the health benefits while minimizing potential risks associated with any single seafood source.

Frequently Asked Questions

For higher-mercury raw tuna varieties, like Albacore or Yellowfin, a safe amount is typically limited to one 4-ounce serving per week for healthy adults. Intake of even higher-mercury Bigeye tuna should be further restricted.

Yes, excessive and frequent consumption of raw tuna, especially high-mercury varieties, can lead to mercury accumulation over time. However, for most healthy adults, moderate intake according to guidelines is unlikely to cause mercury poisoning.

'Sushi-grade' is a marketing term, not a regulated safety standard. It means the supplier has deemed the fish safe for raw consumption, often implying proper handling and freezing to kill parasites.

The FDA recommends freezing raw fish at -4°F (-20°C) or below for 7 days, or at -31°F (-35°C) or below for 15 hours to kill parasites. This process is crucial for fish intended for raw consumption.

Yes, there is a significant difference. Larger, longer-living species like Bigeye and Albacore have higher mercury concentrations, while smaller species, such as those used for canned light tuna, are lower in mercury.

Pregnant or breastfeeding women, young children, older adults, and individuals with compromised immune systems should avoid raw tuna entirely due to heightened risks from parasites and mercury.

Raw tuna is a nutrient-dense food rich in omega-3 fatty acids, high-quality lean protein, and essential vitamins and minerals like selenium and B12, which support heart and brain health.