This fish is highly nutritious and may provide a number of health benefits, but you may wonder whether eating it raw is safe.
This article reviews the potential dangers of eating raw tuna, as well as how to safely enjoy it.
There are several varieties, including skipjack, albacore, yellowfin, bluefin, and bigeye. They range in size, color, and taste (1).
Tuna is a highly nutritious, lean protein. In fact, 2 ounces (56 grams) of albacore tuna contain (2):
Most of the fat in tuna comes from omega-3 fatty acids, which are vital for your heart and brain and may help fight inflammation (3).
Tuna also contains iron, potassium, and B vitamins. Plus, it’s an excellent source of selenium, a trace mineral that acts as an antioxidant and may reduce your risk of heart disease and other chronic conditions (4, 5).
Raw tuna is a common ingredient in sushi and sashimi, which are Japanese dishes made from a combination of rice, raw fish, vegetables, and seaweed.
This is because raw fish may contain parasites, such as Opisthorchiidae and Anisakadie, that can cause diseases in humans (6, 7).
Depending on the type, parasites in raw fish can lead to foodborne illnesses, marked by intestinal infections that trigger diarrhea, vomiting, fever, and related symptoms (8).
One study found that 64% of samples of young Pacific bluefin tuna from Japanese waters were infected with Kudoa hexapunctata, a parasite that leads to diarrhea in humans (9).
Another study noted similar results and showed that samples of both bluefin and yellowfin tuna from the Pacific Ocean contained other parasites from the Kudoa family that are known to cause food poisoning (10).
Finally, a study in tuna from waters off the coast of Iran found that 89% of the samples were infected with parasites that can attach to the human stomach and intestines, causing anisakiasis — a disease marked by bloody stools, vomiting, and stomach pain (11, 12).
The risk of parasitic infection from tuna likely depends on where the fish is caught. What’s more, handling and preparation can determine whether parasites get passed along.
Most of the parasites can be killed by cooking or freezing (13).
Some varieties of tuna may be high in mercury, which is a heavy metal that winds up in ocean waters as a result of pollution. It accumulates in tuna over time, as the fish is higher up in the food chain, feeding on smaller fish that contain varying amounts of mercury (14).
As a result, large species of tuna, such as albacore, yellowfin, bluefin, and bigeye, are often high in mercury (15).
Most of the tuna that is served raw as steaks or in sushi and sashimi comes from these varieties.
In fact, one study that tested 100 raw tuna sushi samples in the northeastern United States found that the average mercury content exceeded the recommended daily limit for mercury in the United States and Japan (16).
Consuming too much raw tuna may lead to high levels of mercury in your body, which can cause serious health issues, including brain and heart damage (16, 17, 18).
Pregnant and breastfeeding women, children, older adults, and people with compromised immune systems, such as those undergoing cancer treatment, should not eat raw tuna.
These populations are at an increased risk of foodborne illnesses if exposed to parasites from raw or undercooked tuna.
What’s more, pregnant and breastfeeding women and children are especially susceptible to the effects of mercury and thus should limit or avoid both raw and cooked tuna (19).
However, all adults should generally be cautious about tuna consumption, as most varieties exceed the daily limit for mercury consumption suggested by health authorities in the United States and other countries (15).
Still, adults should eat 3–5 ounces (85–140 grams) of fish 2–3 times per week to get enough omega-3 fatty acids. To meet this suggestion, focus on fish that’s lower in mercury, such as salmon, cod, or crab, and limit tuna to an occasional treat (19).
Cooking tuna is the best way to get rid of parasites and lower your risk of foodborne illness. Still, it’s possible to safely eat raw tuna.
The Food and Drug Administration (FDA) recommends freezing raw tuna in one of the following ways to eliminate parasites (20):
Following this method will likely kill most parasites, but a small risk remains that not all parasites were eliminated.
Most restaurants that serve sushi or other forms of raw tuna follow the FDA recommendations on freezing.
If you’re concerned about how your raw tuna was prepared, ask for more information and be sure to only eat raw tuna from reputable restaurants.
If you plan on making a raw tuna dish at home, look for a reputable fishmonger who’s knowledgeable about the origin of their fish and how it is handled.
Tuna is highly nutritious, but due to high mercury levels in certain species, it’s best to eat raw tuna in moderation.
Pregnant and breastfeeding women, children, older adults, and those with compromised immune systems should avoid raw tuna.
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
Ahi tuna, also known as yellow-fin, is moist, supple and best served when lightly seared on the outside, leaving the inside tender and downright raw in the middle. Because the fish should be raw, not rare, you must start with the very best, sushi-grade ahi.
Tuna is highly nutritious, but due to high mercury levels in certain species, it’s best to eat raw tuna in moderation.
Still, adults should eat 3–5 ounces (85–140 grams) of fish 2–3 times per week to get enough omega-3 fatty acids. To meet this suggestion, focus on fish that’s lower in mercury, such as salmon, cod, or crab, and limit tuna to an occasional treat (19).
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
The Food and Drug Administration (FDA) recommends freezing raw tuna in one of the following ways to eliminate parasites (20):
What’s more, pregnant and breastfeeding women and children are especially susceptible to the effects of mercury and thus should limit or avoid both raw and cooked tuna (19).
With Americans eating tuna regularly whether as a spicy tuna roll from their favorite sushi joint or as a seared ahi tuna steak off the backyard grill, its good to know that tuna provides many health benefits. According to WebMD, its full of fatty acids that help to lower heart disease, as well as vitamins that are critical for bone health. It can even help with weight loss. WebMD also states that tuna is a great source of important vitamins like D and B12, the latter of which helps humans form new blood cells and prevents the development of anemia. Lastly, per WebMD, tuna contains iron, vitamin B6, potassium, selenium and iodine.
Even though there is risk involved with eating raw fish, there are steps you can take to avoid health issues. MasterClass states that you should make sure that you are eating fresh, high-quality fish or fish that was frozen right after it was caught, both of which reduces the chances that it contains parasites.
For decades, Americans have consumed canned tuna, but have increasingly taken to including foods that include raw tuna, like sushi, as a part of their diets. More restaurants are serving rare to medium-rare ahi tuna incorporated into poke bowls or tacos. With more people consuming raw tuna in different ways, it raises the question of if raw tuna safe to eat.
Another common concern when eating raw fish is mercury poisoning. Mercury, according to Medical News Today, is odorless and invisible. The big concern is if mercury gets in the human body, a neurotoxin it contains can damage the brain and nervous system. Medical News Today states that mercury is of biggest concern to pregnant women and small children. Mercury can impact a childs neurodevelopment.
Tuna is also known to have a high level of omega-3 fatty acids, which are good for heart health. The Mayo Clinic states that eating at least two servings of fish, including tuna, a week could reduce the risk of heart disease. The saltwater fish is even good for weight loss, per Live Strong, which cites tunas low calories, yet high amount of protein.
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FAQ
Is it safe to eat ahi tuna steak raw?
Can you eat ahi tuna raw from the grocery store?
Is ahi tuna okay to eat rare?
Can you eat ahi tuna steak raw?
If you’re nervous about eating raw fish, you should use your best judgement. You can always choose to cook these ahi tuna steaks all the way through to be well-done. There is always a risk to eating raw or undercooked seafood. But tuna steaks are usually served seared on the outside and raw on the inside.
Is tuna fish good for health?
1) Tuna is loaded with omega 3 and 6 fatty acids which help in reducing cholesterol. 2) Tuna is rich in potassium which is known to reduce blood pressure. Omega 3 fatty acids in combination with potassium bring an anti inflammatory effect and promotes heart health. 3) Tuna is rich in various vitamins and minerals like manganese, zinc, vit C and selenium which help in strengthening immune system. They help in reducing free radicals and protect the body from cancers. 4) Vit B that is present in tuna helps in strengthening bones. 5) It improves skin health as it is rich in vitamin B complex.
Is ahi tuna good for You?
Ahi tuna is a good source of nutrients good for your health like protein, vitamin D and potassium. Learn more about how to add ahi tuna into your diet.
Can you eat raw tuna?
MasterClass states that you should make sure that you are eating fresh, high-quality fish or fish that was frozen right after it was caught, both of which reduces the chances that it contains parasites. So the next time you want to eat raw tuna it’s OK to ask where the fish was caught, how it was handled, and if it was frozen.