How many tuna steaks can I eat per day?

November 26, 2025 •

3 min read

Tuna is a popular source of protein and heart-healthy omega-3s, but large fish species like tuna can contain higher levels of mercury than smaller fish. For this reason, regulatory bodies recommend limiting consumption rather than eating tuna steaks every day. Understanding these guidelines is key to enjoying the nutritional benefits of tuna while minimizing potential health risks associated with mercury accumulation.

Quick Summary

The safe intake of tuna steaks depends on the specific species, such as yellowfin or bigeye, due to varying mercury levels. Most healthy adults should limit high-mercury fish, including tuna steaks, to a few servings per week, following official recommendations to avoid mercury buildup. Certain populations, like pregnant women and young children, require stricter limits for fresh tuna steaks.

Key Points

Mercury Risk: Due to its high mercury content, consuming tuna steaks daily can lead to a dangerous accumulation of methylmercury in the body.
Serving Guidelines: Healthy adults should limit higher-mercury tuna, like fresh yellowfin or albacore, to approximately one 4-ounce serving per week.
High-Risk Groups: Pregnant or breastfeeding women and young children should adhere to stricter consumption limits for high-mercury fish.
Nutritional Value: In moderation, tuna steaks are an excellent source of high-quality protein and heart-healthy omega-3 fatty acids.
Variety is Key: To maximize health benefits and minimize risks, diversify your seafood intake with lower-mercury options such as salmon, sardines, and canned light tuna.
Species Matters: Different types of tuna have different mercury levels; light or skipjack tuna is lower in mercury than albacore, yellowfin, or bigeye tuna.

Why You Can’t Eat Tuna Steaks Daily

While tuna is celebrated for its nutritional profile, eating tuna steaks daily is not recommended due to the risk of methylmercury accumulation. Methylmercury is a neurotoxin that can cause serious health issues over time if consumed in excess. The amount of mercury in tuna varies by species, with larger, longer-lived fish accumulating more. Yellowfin and bigeye tuna, commonly served as steaks, have significantly higher mercury levels than canned light tuna (skipjack). The body excretes mercury slowly, so frequent intake can lead to a gradual buildup in the body.

The Health Risks of Mercury Accumulation

Chronic exposure to high levels of mercury can affect the nervous system and brain, with symptoms ranging from mild to severe.

Neurological symptoms: Memory loss, mood changes, irritability, and impaired fine motor skills.
Sensory issues: Tingling in extremities, and changes in vision, taste, and smell.
Cardiovascular concerns: Mercury buildup is also linked to an increased risk of heart disease.

Official Guidelines for Tuna Consumption

Health organizations, including the FDA, provide clear recommendations to help consumers balance the nutritional benefits of fish with the risks of mercury exposure.

For healthy adults, the FDA suggests consuming 2 to 3 servings of fish per week, with a 4-ounce serving as a standard. When it comes to tuna steaks (yellowfin), which have higher mercury content, this would mean limiting intake to about one serving per week.
Pregnant or breastfeeding women and young children have more sensitive nervous systems and should be more cautious. These groups are advised to limit higher-mercury fish like yellowfin tuna to one serving per week at most, or opt for lower-mercury alternatives entirely.

Choosing Safer Fish and Varying Your Diet

For those who enjoy seafood, variety is key to getting the benefits without the risks. The FDA categorizes fish into 'Best Choices,' 'Good Choices,' and 'Choices to Avoid' based on mercury levels. Tuna steaks from yellowfin typically fall under 'Good Choices,' while bigeye tuna is often listed under 'Choices to Avoid' for sensitive populations. Consider diversifying your diet with fish from the 'Best Choices' category, which are lower in mercury and can be consumed more frequently.

Here are some examples:

Salmon
Sardines
Shrimp
Pollock
Catfish

A Quick Guide to Tuna Species by Mercury Content


Tuna Species	Mercury Level	Recommended Frequency for Healthy Adults
Canned Light (Skipjack)	Lower	2–3 servings per week
Yellowfin Steaks	Higher	~1 serving per week
Albacore (White) Tuna	Higher	~1 serving per week
Bigeye Tuna	Highest	Avoid, especially for sensitive groups

The Nutritional Upside of Tuna

Despite the mercury concerns, tuna offers substantial nutritional value that should not be overlooked when consumed in moderation. It is an excellent source of high-quality, lean protein, which is vital for muscle repair and growth. Tuna is also rich in essential omega-3 fatty acids (EPA and DHA), known for their heart and brain health benefits. Furthermore, it provides essential vitamins and minerals, including Vitamin B12 and selenium, that support various bodily functions. The key is to enjoy tuna as part of a varied and balanced diet, not as a daily staple.

Conclusion: Moderation is the Answer

In conclusion, while a perfectly seared tuna steak is a delicious and healthy meal, it is not advisable to eat it daily. The risk of mercury accumulation, particularly from species like yellowfin and bigeye, outweighs the nutritional benefits of frequent consumption. By following the guidelines provided by health authorities like the FDA and varying your seafood intake with lower-mercury options, you can safely enjoy tuna and its many health benefits. For those with specific health concerns, especially pregnant women and young children, consulting a doctor is always the best course of action.

Outbound link to authoritative source: FDA Advice About Eating Fish

Frequently Asked Questions

For healthy adults, the FDA recommends limiting higher-mercury fish, such as fresh yellowfin tuna steaks, to about one 4-ounce serving per week. Pregnant women and children should consume even less or choose lower-mercury alternatives.

Larger and older tuna species, like bigeye, accumulate more methylmercury over their lifespan because they are higher on the food chain and eat smaller fish that also contain mercury.

Yes, canned light or skipjack tuna is typically safer than fresh tuna steaks (yellowfin or bigeye) because smaller tuna species are used, which contain significantly lower levels of mercury.

When consumed in moderation, tuna is a great source of lean protein, heart-healthy omega-3 fatty acids (DHA and EPA), and essential nutrients like Vitamin B12 and selenium.

Pregnant women, breastfeeding mothers, young children, and individuals with pre-existing health conditions should be particularly cautious about mercury intake and should consult a doctor regarding seafood consumption.

Symptoms of chronic mercury poisoning can include irritability, memory loss, tingling in the extremities, and changes in vision or hearing.

Yes, the FDA's 'Best Choices' category includes fish with the lowest mercury levels, such as salmon and shrimp, and can be safely consumed 2 to 3 times per week by most healthy adults.