The science is impressive.
Wild Oregon Albacore is remarkable: not only is it delicious and easy to cook, but it delivers so many important nutritional benefits, most notably very high levels of Omega-3s.
The Nutritional Facts
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Omega-3 fatty acids decrease triglycerides, increase levels of “good” cholesterol, lower blood pressure, strengthen immunity and even improve arthritis symptoms. They also reduce inflammation, which is key to lowering the risk of heart disease and stroke.
The American Heart Association
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Our bodies need selenium to function properly. Selenium has important roles throughout our bodies, especially in our brain and nervous system and protects against oxidative stress. Insufficient selenium in our diets is linked to many diseases occurring from prenatal development through old age. Some of the best sources of selenium in our diet come from ocean fish.
NOAA
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OSU researchers at the Seafood Lab have found that small, troll-caught albacore tuna from the West Coast of the U.S. contain less than half the level of mercury found by a recent government study of brand-name canned albacore.
Oregon State University Seafood Lab
Our fishing grounds offer the best wild albacore.
Oregon fishermen catch our albacore when the schools come closer to the coast during their migration up the west coast of North America. Lucky for us, that’s perfect timing in the life cycle of an albacore – the fish have been feeding on the schools of rich anchovies and sardines in the coastal upwelling, so they’re flavorful and have more nutritious oils. This not only means the local catch is good for you (Oregon Albacore is the tuna with the highest amount of beneficial Omega-3 oils), it means they have a moist texture and rich flavor you won’t find in larger albacore caught in other parts of the world. Oregon Albacore are relatively small, weighing 10-30 pounds. Another benefit of their size is that they haven’t had time to accumulate significant quantities of mercury, eliminating any worry with Oregon albacore.
New research confirms Oregon Albacore tuna is rich in Omega 3s and low in mercury.
A new Oregon State University report examines more than 20 years of research into the nutritional benefits and food safety of Pacific troll caught albacore tuna. The findings offer encouraging news for seafood lovers.
Is albacore tuna healthy? How much mercury does it contain? And does it matter where your tuna comes from?
These are important questions, especially as more consumers look to seafood as a source of healthy protein and essential nutrients.
A new report from Oregon State University's Seafood Research and Education Center, co-sponsored by the Oregon Albacore Commission, helps answer these questions by examining research conducted between 2003 and 2025.
The report, Tracking Tuna Nutrition and Food Safety Over Time, reviews the omega 3 fatty acid content, mercury concentrations, and selenium levels of albacore tuna, with a particular focus on fish harvested off the Oregon and Washington coasts.
The big takeaway? Oregon and Washington troll caught albacore continues to stand out as a nutrient rich seafood choice, with high levels of beneficial omega 3 fatty acids and relatively low mercury concentrations in the fish studied.
1. Oregon Albacore Is an Excellent Source of Omega 3s
Omega 3 fatty acids are essential nutrients that support heart health, brain function, and healthy development. Two of the most important omega 3s, EPA and DHA, are especially abundant in fatty fish.
The research found that a typical 3 ounce serving of Oregon and Washington troll caught albacore provides approximately:
2,364 mg of EPA and DHA combined
1,842 mg of DHA, which supports brain and neurological health
522 mg of EPA, which contributes to cardiovascular health
For perspective, the American Heart Association's recommendation cited in the report is 500 mg of EPA and DHA daily for healthy adults.
That means a single 3 ounce serving of Oregon albacore provides more than four times that amount.
The report also compares Oregon and Washington albacore with farmed Atlantic salmon, which generally contains approximately 1,500 to 1,800 mg of EPA and DHA per 3 ounce serving.
Oregon albacore isn't just a great source of protein. It's one of the particularly rich seafood sources of beneficial omega 3 fatty acids.
2. Oregon Albacore Has Relatively Low Mercury Levels
Mercury is a naturally occurring element that can accumulate in fish over time. Larger, older predatory fish generally have higher mercury concentrations because they've had more time to accumulate it.
That's one reason the Oregon and Washington albacore fishery is different.
Our commercial fishing fleet primarily catches younger albacore, typically between 2 and 5 years old, using hook and line fishing methods. These smaller fish have had less time to accumulate mercury than older, larger tuna.
The research examined mercury levels in albacore harvested 20 years apart.
Harvest year Average mercury concentration
2003 0.14 parts per million
2023 0.22 parts per million
FDA regulatory action level 1.0 part per million
Every fish tested in both studies measured below the FDA's mercury action level for commercially sold fish. The most recent test shows Oregon and Washington troll caught albacore found average mercury levels 78% below the FDA's mercury action level.
Although the measured averages differed, the researchers noted that the studies used different laboratory testing methods, which must be considered when comparing results.
The findings support a consistent picture of relatively low mercury levels in the Oregon and Washington albacore samples studied over two decades.
It's important to note that FDA and EPA seafood consumption recommendations still apply, particularly for pregnant or breastfeeding individuals and young children. Current federal guidance classifies albacore tuna as a "Good Choice" rather than a "Best Choice" for these populations.
3. The Nutritional Benefits Have Remained Consistent Over Time
One of the most interesting findings is how little the omega 3 composition of Oregon and Washington albacore has changed over time.
Researchers compared fatty acid measurements from tuna harvested in 2006 and 2023. When the data were adjusted to account for differences in laboratory analysis, they found no statistically significant changes in EPA, DHA, or total omega 3 fatty acid composition.
In other words, the nutritional qualities that have made Oregon albacore valuable for decades are still present in today's catch.
For consumers, that's reassuring. Oregon albacore continues to provide a dependable source of healthy fats and complete protein.
4. Oregon Albacore Also Contains Selenium
The report also examined selenium, an essential mineral involved in thyroid function, immune health, and antioxidant protection.
Selenium has an interesting relationship with mercury because the two elements can bind together in biological tissues.
In a 2025 study of canned tuna, four Oregon and Washington coast brands had an average selenium to mercury molar ratio of 4.74, meaning selenium was present in substantially greater amounts than mercury.
Researchers are continuing to investigate how this relationship may influence mercury exposure and its biological effects.
While selenium doesn't eliminate the need to follow seafood consumption guidelines, its presence adds another important dimension to understanding the nutritional profile of albacore tuna.
5. Where Your Tuna Comes From Matters
Not all albacore tuna comes from the same fishery, and not all tuna has the same nutritional or mercury profile.
Fish size, age, harvest location, season, and processing methods can all influence the final product.
Oregon's commercial albacore fishery primarily uses troll and pole and line methods to catch younger fish in the Pacific Ocean. This fishery supports fishing families, seafood processors, and working waterfront communities along the Oregon Coast.
When you choose Oregon caught albacore, you're choosing seafood with a well documented nutritional profile while supporting the coastal communities that bring it to your table.
The Bottom Line: More Reasons to Enjoy Oregon Albacore
After reviewing more than two decades of research, the evidence reinforces what makes Oregon albacore such a valuable seafood choice.
It's rich in heart healthy omega 3 fatty acids, provides high quality protein, and has demonstrated relatively low mercury levels in the samples analyzed.
For the Oregon Albacore Commission, supporting this research is part of our commitment to helping consumers make informed decisions about the seafood they eat.
We believe people deserve to know where their seafood comes from, how it's harvested, and what makes it nutritious. And when it comes to Oregon albacore, there's plenty to celebrate.
Want to dive deeper into the science? Read the full Oregon State University Extension report: Tracking Tuna Nutrition and Food Safety Over Time.
Learn about how it’s sustainably caught.
