Are Eggs or Tuna Healthier? A Deep Dive into Nutrition

December 26, 2025 •

4 min read

Tuna is an excellent, affordable source of protein and omega-3s, but mercury content is a concern for some. Meanwhile, eggs are often called the "perfect protein" due to their high bioavailability. Choosing between these two staple foods requires understanding their unique nutritional profiles and potential health implications.

Quick Summary

This article compares the nutritional benefits and risks of eggs and tuna, evaluating them based on protein quality, fatty acids, vitamins, minerals, and safety concerns. Both offer high-quality protein, but their micronutrient content and health trade-offs differ significantly.

Key Points

Protein Source: Both eggs and tuna provide high-quality, complete protein, but canned light tuna offers significantly more protein per serving.
Omega-3s: Tuna is a superior source of the highly beneficial EPA and DHA omega-3 fatty acids compared to standard eggs.
Micronutrient Rich: Eggs are packed with choline for brain health, vitamins A and D, and antioxidants, while tuna excels in B vitamins, phosphorus, and selenium.
Mercury Risk: Canned light tuna has low mercury levels and can be eaten in moderation, but intake of albacore tuna or by vulnerable groups should be limited due to higher mercury.
Fat and Cholesterol: Eggs contain more fat and dietary cholesterol than tuna, but dietary cholesterol's impact on blood cholesterol is minimal for most people. Tuna is much lower in fat overall.
Dietary Versatility: The best approach is to include both in your diet to leverage their different strengths, using eggs for daily nutrient density and tuna for a powerful omega-3 boost.

Comparing the Nutritional Powerhouses: Eggs vs. Tuna

Choosing between eggs and tuna can be a matter of personal preference, dietary goals, and health considerations. Both are celebrated for their protein content, but a deeper look reveals important differences in their nutritional makeup and potential health impacts. Eggs are a versatile and accessible protein source, while tuna offers a different set of advantages, particularly its high omega-3 content. Understanding these distinctions is key to making an informed decision for your diet.

Protein: Quality and Quantity

Both eggs and tuna are excellent sources of high-quality, complete protein, providing all nine essential amino acids. However, the amount of protein can vary significantly depending on the serving size and type.

Eggs: A single large egg (approx. 50g) contains about 6.3 grams of protein. The protein in eggs is considered a "gold standard" due to its bioavailability, meaning the body can easily absorb and utilize it.
Tuna: Canned light tuna in water is a protein powerhouse. A standard 5-ounce can (drained) can provide over 40 grams of protein. This makes tuna a far more protein-dense option per serving than eggs.

Fats: Healthy vs. Heart-Healthy

The fat content and type are major differentiators between these two foods.

Eggs: A large egg contains about 5 grams of fat, with roughly 1.6 grams being saturated. While eggs contain cholesterol (around 186mg per large egg), modern research suggests that dietary cholesterol has a minimal impact on blood cholesterol for most healthy individuals. Eggs also contain small amounts of heart-healthy omega-3s, especially those from enriched or pastured hens.
Tuna: Tuna is generally lower in overall fat, particularly canned light varieties. However, it is an exceptional source of omega-3 fatty acids, specifically EPA and DHA, which are crucial for heart and brain health. Fatty tuna species like albacore contain more omega-3s than light tuna. The omega-3s in tuna are more biologically active than the ALA found in most eggs.

Vitamins and Minerals: A Micronutrient Comparison

While both offer a spectrum of micronutrients, they shine in different areas.

Eggs: Nutrient-dense eggs are rich in choline, important for brain health, and contain vitamins A, D, E, B2, B5, B12, and the antioxidants lutein and zeaxanthin, which support eye health. Eggs are also a good source of selenium.
Tuna: Tuna provides significant amounts of B vitamins (B3, B6, B12), selenium, and phosphorus. The vitamin D content is also notable, especially in some species.

Comparison Table: Eggs vs. Tuna (per 100g)


Nutrient	Whole Egg (Boiled)	Canned Light Tuna (in water, drained)
Calories	~131 kcal	~110-120 kcal
Protein	~12.6 g	~25-30 g
Total Fat	~9.0 g	~1-2 g
Omega-3s	Low (higher in enriched eggs)	High (especially DHA/EPA)
Choline	Very High (~335mg)	Low
Selenium	High (~31 mcg)	Very High (~80 mcg)
Vitamin B12	High (~1.1 mcg)	Very High (~5 mcg)
Vitamin D	High (~2.5 mcg)	Present
Mercury Risk	None	Low in canned light, higher in albacore

Potential Health Risks and Considerations

While both are healthy choices, it's important to be aware of potential risks.

Mercury in Tuna: The main concern with regular tuna consumption is methylmercury exposure, which can accumulate in the body. Light tuna (skipjack) contains lower levels than white (albacore) tuna and is generally safe for most people in moderation (2-3 servings per week). Pregnant women should be especially cautious and follow FDA guidelines.
Allergies: Egg allergies are a common food allergy, especially in children, though many outgrow them. Fish allergies are also a concern and can appear in adulthood.
Cholesterol in Eggs: The long-held fear about eggs and blood cholesterol has largely been debunked for the general population. However, some individuals with pre-existing conditions like familial hypercholesterolemia may need to monitor their intake.

How to Choose Based on Your Goals

The "healthier" option depends heavily on your specific health objectives.

For Muscle Building and Satiety:

Both are excellent protein sources for muscle repair and growth.
Tuna offers a higher protein-to-calorie ratio in canned form, which can be advantageous for those focusing on lean muscle mass.
Eggs are incredibly satiating, helping you feel full and potentially reducing overall calorie intake, which aids in weight management.

For Heart and Brain Health:

Tuna, particularly fatty types, provides higher levels of EPA and DHA omega-3s, which are very effective at reducing inflammation and supporting cognitive function.
Eggs offer choline, which is vital for brain function, and their omega-3 content can be increased through enriched diets.

For Safe Consumption:

Choose canned light tuna to minimize mercury risk, especially if consuming it frequently or if pregnant.
The healthiest ways to prepare eggs include boiling or poaching, minimizing added fats and sodium.
To learn more about safe fish consumption guidelines, consult the FDA's advice about eating fish.

Conclusion: No Single Winner, Just Smart Choices

Ultimately, there is no single "healthier" winner between eggs and tuna; they are both highly nutritious foods with distinct benefits. Eggs provide a well-rounded mix of vitamins, minerals, and bioavailable protein, while tuna delivers a powerful dose of omega-3 fatty acids and a higher protein density. The best strategy is to incorporate both into a balanced diet, tailoring your intake to your specific health needs and goals. For instance, rely on eggs for daily versatility and choline, and enjoy canned light tuna a few times a week for its potent omega-3s, keeping mercury levels in check.

Smart Dietary Practices for Eggs and Tuna

Vary your protein sources to get a wide range of nutrients.
Pay attention to portion sizes, especially with tuna, to manage mercury intake.
Consider the preparation method—poached or boiled eggs are generally healthier than frying with lots of oil.
For tuna, choose varieties packed in water and limit consumption of higher-mercury albacore.
If you have specific health conditions, consult a healthcare provider or a registered dietitian for personalized advice.

Frequently Asked Questions

Both are excellent for weight loss due to their high protein content, which promotes satiety. Tuna provides more protein per ounce for fewer calories, while eggs are highly filling, which can reduce snacking. The best choice depends on your overall dietary preferences.

For most healthy individuals, eating eggs has a minimal effect on blood cholesterol levels. Your liver regulates cholesterol production, and the bigger factor is typically your intake of saturated fat, not the dietary cholesterol from eggs.

The FDA recommends that adults can safely eat two to three servings (8 to 12 ounces) of canned light tuna per week. For canned white (albacore) tuna, which is higher in mercury, the recommendation is limited to one serving per week.

Choline is a nutrient that is essential for brain function, cell membrane formation, and nervous system signaling. Eggs are one of the best dietary sources of choline, and it is a nutrient most people do not get enough of.

While omega-3 enriched eggs are a good source of omega-3s, the amount and type are not as potent as the EPA and DHA found in tuna. The body uses the long-chain fatty acids in fish more efficiently than the ALA typically found in enriched eggs.

Mercury risk varies by tuna type. Larger, older tuna like albacore accumulate more mercury than smaller, younger species like skipjack, which are used for canned light tuna. Regular consumption of canned light tuna is generally considered safe in moderation.

Poaching, boiling, or scrambling without excessive butter or oil are considered the healthiest cooking methods for eggs. Cooking them in a way that minimizes added fats helps maintain their nutritional integrity.