There are so many ways to enjoy ahi tuna, from sushi to poke bowls to straight out of a can. Also known as Yellowfin or Bigeye tuna, this highly sought after species is delicious. However, there are also concerns of high levels of mercury found in bigger fish which accumulate the metal over time. Below you’ll find more about the health benefits, and potential concerns, of ahi tuna.

What Are the Health Benefits of Ahi Tuna?

Ahi tuna has a deep red color, firm or meaty texture and mild flavor. This fatty fish provides high quality protein, omega-3 fatty acids and nutrients like vitamins B6 and B2, magnesium and phosphorus.

The American Heart Association recommends eating fish at least twice a week, especially fatty fish, which has been consistently associated with a lower risk of cardiovascular disease. This is due to the high omega-3 fatty acid content. As omega-3 fats cannot be made on their own, you must add them into your diet in order to get their benefits. Research has also shown that getting your omega-3 fats can help with brain and mental health, and combatting inflammation.

Should You Be Worried About Mercury Levels in Ahi Tuna?

There is concern that larger fish like ahi tuna can accumulate mercury throughout their lifetime and consuming fish with high mercury can lead to developmental and neurological issues. However, according to Rima Kleiner, M.S., R.D.N., registered dietitian at the National Fisheries Institute, the concerns about mercury in seafood, like ahi tuna, are outdated and not supported by research. “Mercury bioaccumulates in seafood so bigger fish have higher levels and Ahi, yellowfin and bigeye, can be a decent size but to put it bluntly people aren’t getting sick from them. In fact, recent published, peer-reviewed studies show that the benefits of eating seafood far outweigh the theoretical risks.” Kleiner points out that the latest studies from the National Academies of Sciences, Engineering, and Medicine (NASEM) suggest that the more pressing concern is that Americans aren’t eating enough seafood.

Even for more sensitive groups, The Dietary Guidelines for Americans recommends eating seafood from lower mercury sources. Pregnant and breastfeeding people are advised to consume eight to 12 ounces of lower-mercury seafood per week, and there are limits on kids ages one to 11 years old. Yellowfin (a.k.a. Ahi) tuna is on the “good” choices list, and can be consumed once a week.

The rest of the population isn’t at risk of taking in too much mercury. Rather, most people are missing out on getting the benefits of eating enough fish on a regular basis.

Is Eating Ahi Tuna Sustainable?

According to Kleiner, Yellowfin and Bigeye are both wild-caught species and aren’t farmed. The International Seafood Sustainability Foundation (ISSF) is a group devoted solely to the sustainability of tuna. “While there are many Yellowfin and Bigeye stocks with varying degrees of fishing pressure, the latest research shows that of the total commercial tuna catch worldwide, about 87% comes from stocks at ‘healthy’ levels of abundance,” Kleiner explains, with Yellowfin making up 31 percent of the global tuna catch and Bigeye only seven percent.

If you’re looking for more sustainability information, check out Monterey Bay Aquarium Seafood Watch.

What To Look for When Buying Ahi Tuna

If you’re looking to buy fresh Ahi tuna, look for steaks, poke and chopped pieces with a deep ruby red to pink color. The smell should be like fresh ocean air — not an overly fishy odor which can indicate older fish. Avoid tuna that appears dry or brown, which can be due to oxidation. You can also chat with your fishmonger to find out when the fish arrived and how it was shipped and stored.

When purchasing frozen Ahi tuna, make sure there are no large ice crystals which can mean thawing and refreezing. Make sure to store immediately in the freezer or refrigerator when you get home.

Bottom Line: With research showing that Ahi tuna’s benefits outweigh its potential risks, enjoying it regularly can help you meet your recommended fish intake. Only kids and those who are pregnant or breastfeeding are advised to follow FDA recommendations to balance mercury amounts in their fish and seafood choices.

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