How many calories are in 2 eggs and tuna?

November 22, 2025 •

4 min read

According to the USDA, two large whole eggs contain approximately 143 calories. When combined with tuna, this creates a protein-packed meal. Understanding exactly how many calories are in 2 eggs and tuna is key for anyone tracking their intake, and the total can vary based on cooking methods and added ingredients.

Quick Summary

This guide breaks down the total calorie count and nutritional profile of a meal with two eggs and tuna. It details how preparation methods and different types of tuna affect the final numbers, offering comparisons, health benefits, and tips for creating healthy, balanced meals.

Key Points

Calorie Count Varies: The total number of calories in 2 eggs and tuna depends heavily on the preparation method and type of tuna used.
Lean Protein Power: This meal is exceptionally high in lean protein, which is vital for muscle repair and provides a strong sense of fullness.
Preparation Matters: Opting for hard-boiled or poached eggs and water-packed tuna yields the lowest calorie count, while adding oil or mayonnaise significantly increases calories.
Nutrient-Dense Combo: Together, eggs and tuna provide a wealth of essential nutrients, including vitamin B12, vitamin D, selenium, and omega-3 fatty acids.
Sodium Awareness: Be mindful of added sodium from canned tuna varieties or condiments, and choose low-sodium options to control your intake.
Consider Mercury Intake: Due to mercury content, particularly in albacore tuna, it's recommended to consume tuna in moderation, especially for pregnant individuals and children.
Versatile Meal: This combination can be prepared in numerous healthy ways, from simple salads to wraps, providing a quick and nutritious option for lunch or dinner.

Total Calories: The Full Picture

Determining the total number of calories in a dish of two eggs and tuna is not a simple, single number, but rather a calculation that depends on several factors. The most significant variables include the type of tuna used, how it is packed (water vs. oil), and how the eggs are prepared. Typically, a basic serving of two large, hard-boiled eggs and one standard 5-ounce can of tuna packed in water and drained will fall in the range of 250 to 300 calories. However, adding ingredients like mayonnaise or cooking oil can quickly increase this number.

To understand the total, you must first look at the components separately. Two large eggs provide about 143 calories, with a balanced mix of fats and protein. A 5-ounce can of light tuna packed in water and drained contains around 110-120 calories, consisting almost entirely of protein. Combining these yields a powerful, low-carb meal rich in essential nutrients.

A Closer Look at the Ingredients

Eggs: The Versatile Protein Source

Eggs are a nutritional powerhouse, providing a complete protein source containing all nine essential amino acids. The calorie count for two eggs can change depending on how they are cooked:

Boiled or Poached: Cooking eggs in water without added fat keeps the calorie count at its base level, around 143 for two large eggs. This is the leanest preparation method.
Scrambled or Fried: When scrambled or fried, the number of calories increases depending on the fat used. Cooking with a tablespoon of olive oil or butter can add over 100 calories, pushing the total for two eggs closer to 250 calories.

Tuna: High Protein, Low Calories

Tuna is an excellent source of lean protein and heart-healthy omega-3 fatty acids. The way it's canned makes a big difference in the calorie count:

Canned in Water (Drained): This is the leanest option. One standard 5-ounce can (drained) is about 110-120 calories and provides significant protein. This is the best choice for calorie-conscious individuals.
Canned in Oil (Drained): Tuna packed in oil will have a higher calorie content. A 5-ounce can can contain 150-160 calories or more, depending on the oil type and how well it is drained.
Different Tuna Types: While skipjack (light tuna) is a common, lower-mercury option for canned tuna, albacore (white tuna) is also widely available and has a slightly higher calorie and fat content.

Comparison Table: How Preparation Affects Calories


Meal Combination	Preparation Method	Approximate Calories	Protein (g)	Key Difference
2 Eggs + Tuna	Boiled Eggs & Water-Packed Tuna (drained)	~260 kcal	~38-40g	The leanest, highest protein option.
2 Eggs + Tuna Salad	Hard-boiled Eggs & Water-Packed Tuna (with 1 tbsp mayonnaise)	~360 kcal	~38-40g	Mayonnaise adds significant fat and calories.
2 Eggs + Tuna	Scrambled Eggs (with 1 tbsp butter) & Water-Packed Tuna (drained)	~380 kcal	~38-40g	Added butter increases calories.
2 Eggs + Tuna	Boiled Eggs & Oil-Packed Tuna (drained)	~300 kcal	~38-40g	Oil-packed tuna adds moderate calories.
2 Eggs + Tuna	Mega Tuna (High-fat recipe with 2 eggs)	~318 kcal	~21g	High-fat preparation with less tuna.

Health Benefits of Eggs and Tuna

The combination of eggs and tuna offers numerous health benefits, making it an excellent choice for a nutritious meal.

High-Quality Protein

Both eggs and tuna are rich in high-quality protein, which is essential for muscle repair, growth, and overall bodily function. Protein also increases satiety, helping you feel fuller for longer, which can support weight management.

Essential Vitamins and Minerals

This meal is a fantastic source of several crucial nutrients:

Vitamin B12: Essential for nerve function and red blood cell formation, with eggs and tuna both being excellent sources.
Vitamin D: Supports bone health and immune function, especially important for those with limited sun exposure.
Selenium: A powerful antioxidant that protects cells from damage and supports thyroid health.
Choline: Important for brain health and function, found in eggs.

Omega-3 Fatty Acids

Tuna, particularly, is a great source of omega-3 fatty acids like EPA and DHA. These fats are renowned for their anti-inflammatory properties and their role in supporting heart and brain health.

Tips for a Healthier Meal

To get the most nutritional bang for your buck and keep calories in check, consider the following tips:

Choose water-packed tuna: Opt for tuna packed in water over oil to minimize added fat and calories.
Use low-fat additions: If making a tuna-egg salad, replace regular mayonnaise with a low-fat or Greek yogurt option for a creamy texture without the extra calories.
Add vegetables: Bulk up your meal with fresh vegetables like chopped celery, onions, or mixed greens to increase fiber, vitamins, and volume without adding significant calories.
Consider cooking methods: Choose boiling, poaching, or steaming eggs over frying or scrambling with extra fat.
Watch for sodium: Many canned tunas can be high in sodium. Look for low-sodium or no-salt-added versions when possible.

Conclusion: A High-Protein, Nutrient-Dense Option

For anyone looking for a quick, protein-rich, and filling meal, two eggs and tuna are an excellent choice. By paying attention to the preparation method and the type of canned tuna, you can easily control the calorie count. For the leanest option, combine hard-boiled eggs with water-packed tuna. For those who prefer more flavor, a healthier mayonnaise or a drizzle of olive oil can add richness without compromising the meal's overall nutritional value. It's a versatile, budget-friendly meal that delivers substantial protein and essential micronutrients, supporting everything from muscle growth to heart health.

Note: It is advisable for certain groups, like pregnant women and children, to moderate their tuna intake due to mercury concerns. Consulting dietary guidelines and choosing light tuna can help minimize this risk.

The Final Word on How many calories are in 2 eggs and tuna?

By combining two eggs with a can of water-packed tuna, you can expect a highly satisfying meal in the range of 260-300 calories, depending on any additional ingredients. The nutritional benefits extend far beyond just the low-calorie count, providing a complete protein source, essential vitamins, and heart-healthy omega-3s.

Source for further reading on tuna and mercury intake guidelines

Frequently Asked Questions

Yes, a meal of 2 eggs and tuna is excellent for weight loss. It is high in protein, which boosts satiety and helps you feel full, reducing overall calorie intake. Choosing water-packed tuna and low-fat cooking methods further minimizes calories.

Yes, the type of tuna and how it is packed significantly affects the calories. Tuna packed in oil will have more calories than tuna packed in water. Albacore tuna also tends to have a slightly higher fat and calorie content than light (skipjack) tuna.

Two large hard-boiled or poached eggs contain about 143 calories, as no extra fat is added. Two scrambled eggs cooked with a tablespoon of butter or oil can easily exceed 250 calories, adding over 100 calories just from the cooking fat.

While nutritious, it is generally not recommended to eat the same foods every day. Due to potential mercury exposure from tuna, experts advise moderation. Variety in your diet ensures a wider range of nutrients and minimizes the risk associated with overconsumption of a single food.

Tuna in water is leaner and lower in calories, making it a better choice for weight management. While tuna in oil does contain some healthy fats, it comes with a higher calorie count and may be processed with less-desirable oils.

This combination offers high-quality complete protein, essential vitamins like B12 and D, minerals like selenium, and heart-healthy omega-3 fatty acids from tuna. This supports muscle health, brain function, and overall wellness.

To make a healthier tuna-egg salad, use water-packed tuna and replace traditional mayonnaise with Greek yogurt or a low-fat alternative. Incorporate plenty of chopped vegetables like celery and onions for added fiber and nutrients without the extra fat.