How often is it safe to eat tuna steak?

January 5, 2026 •

3 min read

According to the U.S. Food and Drug Administration (FDA) and Environmental Protection Agency (EPA), tuna steak typically contains higher levels of mercury than canned light tuna, requiring more cautious consumption. As part of a healthy eating pattern, eating fish offers significant nutritional benefits, but it's important to balance these with the potential risks of contaminants like methylmercury. For this reason, official guidance suggests limiting intake of higher-mercury fish, including tuna steak, to specific amounts per week.

Quick Summary

The safe frequency for eating tuna steak depends on its species and mercury content, which is typically higher than canned light tuna. Guidelines from the FDA and EPA recommend moderate consumption, especially for vulnerable groups, while emphasizing the importance of balancing nutritional benefits with mercury risks.

Key Points

Tuna Steak vs. Canned Tuna: Tuna steak, typically from Albacore or Yellowfin, has higher mercury levels than canned light (Skipjack) tuna.
FDA Guidelines: The FDA places fresh/frozen Albacore and Yellowfin in the 'Good Choices' category, limiting consumption to one 4-ounce serving per week for adults.
Vulnerable Populations: Pregnant or breastfeeding women, as well as young children, should be more cautious with tuna steak due to mercury's neurotoxic effects.
Minimize Risk: To lower mercury exposure, vary your seafood choices with low-mercury options like salmon, sardines, and pollock.
Nutritional Value: Tuna is a great source of lean protein, omega-3 fatty acids, Vitamin D, and selenium, which offer significant health benefits.
Serving Size Awareness: Be mindful of portion sizes; a standard 4-ounce serving is much smaller than many restaurant meals.

Understanding Mercury in Tuna

Mercury is a naturally occurring element that is also released into the environment through industrial pollution. In water, it converts to methylmercury, a neurotoxin that fish and shellfish absorb. As larger, predatory fish like tuna consume smaller fish, the methylmercury accumulates in their tissues in a process called bioaccumulation. This means that bigger and older fish have higher concentrations of mercury than smaller, younger ones.

Tuna Steak vs. Canned Tuna

The type of tuna determines its mercury level. Most tuna steaks are from larger species, such as Albacore (white tuna) or Yellowfin, both of which contain more mercury than the smaller Skipjack tuna used for canned light tuna. As a result, the recommended safe consumption limits are different for each variety.

Official Guidelines for Tuna Consumption

The FDA and EPA provide specific guidance on seafood consumption, categorizing fish into 'Best Choices,' 'Good Choices,' and 'Choices to Avoid' based on their mercury levels. These recommendations are particularly important for sensitive populations, including pregnant or breastfeeding women and young children.

FDA/EPA Recommendations

Albacore/White Tuna (Fresh/Frozen): Classified as a 'Good Choice' due to its moderate mercury, limited to one 4-ounce serving per week for adults, with no other fish consumed that week.
Yellowfin Tuna (Fresh/Frozen): Also a 'Good Choice,' recommended at one 4-ounce serving per week.
Bigeye Tuna: High mercury, on the 'Choices to Avoid' list for everyone, particularly vulnerable groups.
Canned Light Tuna (Skipjack): A 'Best Choice' and can be eaten two to three times per week due to lower mercury content.

Minimizing Mercury Exposure

Moderation is key for enjoying tuna steak safely. Follow official advice and include low-mercury options in your diet.

Practical Strategies to Reduce Risk

Vary Your Fish: Alternate tuna steak with low-mercury seafood like salmon, sardines, pollock, or shrimp.
Prioritize Smaller Tuna: Choose canned light tuna (Skipjack) for more frequent consumption due to its lower mercury.
Check Serving Sizes: A 4-ounce serving is about the size of an adult's palm. Restaurant portions may be larger.
Consider Sustainable Sourcing: Some brands prioritize younger, smaller tuna with potentially lower mercury.

Benefits vs. Risks: A Comparison

Weigh the pros and cons of different tuna options.


Feature	Tuna Steak (Albacore/Yellowfin)	Canned Light Tuna (Skipjack)
Mercury Content	Moderately high	Low
Recommended Intake (Adults)	1 serving (4oz) per week	2-3 servings (4oz each) per week
Primary Species	Albacore, Yellowfin	Skipjack, Tongol
Omega-3s (DHA/EPA)	Higher concentrations	Present, but generally lower levels
Nutrient Density	Excellent source of protein, B vitamins, selenium, etc.	Excellent source of protein, B vitamins, selenium, etc.
Risk Factor	Higher risk of mercury accumulation with frequent consumption	Lower risk of mercury accumulation

Conclusion: A Balanced Approach

Eating tuna steak in moderation can be nutritious if you are aware of its higher mercury content. Follow FDA and EPA guidelines to benefit from omega-3 fatty acids while minimizing mercury risk. Limit tuna steak to one serving weekly and include other lower-mercury seafood. This is especially important for pregnant women, breastfeeding women, and children. For detailed guidelines, consult the official FDA website on advice about eating fish.

Nutritional Benefits of Tuna

Beyond protein, tuna offers valuable nutrients.

Omega-3 Fatty Acids: DHA and EPA support heart and brain health and may reduce heart disease risk.
Protein: A source of lean protein for muscle and satiety.
Vitamin D: Helps bone health and immune function.
B Vitamins: Crucial for energy and red blood cell formation.
Selenium: An antioxidant protecting cells.

Considerations for Vulnerable Groups

Mercury exposure is a greater concern for pregnant women, those planning pregnancy, and young children. These groups should strictly follow 'Good Choices' limits and prioritize fish with even lower mercury. They should also avoid raw fish.

Frequently Asked Questions

For tuna steak made from species like Albacore or Yellowfin, adults should limit themselves to one 4-ounce serving per week, as per FDA/EPA guidelines.

Pregnant women should be very cautious. The FDA recommends limiting consumption of tuna steak (Albacore/Yellowfin) to one 4-ounce serving per week, and they should avoid bigeye tuna altogether.

Tuna steak often comes from larger, longer-living species like Albacore or Yellowfin, which have more time to accumulate mercury through bioaccumulation than the smaller, younger Skipjack tuna used for canned light products.

Great low-mercury alternatives include salmon, sardines, pollock, shrimp, and tilapia. Varying your fish intake helps balance nutrients and reduce mercury exposure.

No, cooking does not reduce the mercury content in fish. Mercury is distributed throughout the fish's tissue, so cleaning or cooking methods do not remove it.

A 4-ounce serving is roughly the size and thickness of an adult's palm. When eating out, many restaurants serve larger portions, so it is important to be aware of this and adjust your intake.

Yes, tuna is a highly nutritious food, rich in lean protein, heart-healthy omega-3 fatty acids (DHA and EPA), Vitamin D, B vitamins, and selenium.