Is it safe to eat eggs and tuna together?

December 22, 2025 •

3 min read

According to the FDA, fresh eggs can sometimes contain Salmonella bacteria, a common cause of foodborne illness, though modern safety standards have significantly reduced this risk. This fact leads many to question the safety of combining eggs with other protein sources like tuna, but the combination is generally considered safe and nutritious.

Quick Summary

Combining eggs and tuna is safe for most people, offering a potent source of high-quality protein and essential nutrients. Food safety relies on proper preparation and storage, not on a myth of incompatibility. Potential risks are generally minimal and relate to overall mercury intake or individual digestive sensitivity.

Key Points

Dispelling the myth: The idea that combining eggs and tuna is unsafe is a baseless, long-held myth with no scientific backing.
Nutritional powerhouse: The combination offers a complete protein source, omega-3s, vitamin B12, vitamin D, and choline, supporting overall health.
Manage mercury intake: Be mindful of your overall tuna consumption, especially albacore, due to mercury content. Adhere to FDA recommendations for safe limits.
Prioritize food safety: Proper cooking of eggs and refrigeration of prepared dishes are crucial to prevent bacterial contamination, such as Salmonella.
Consider digestive comfort: While generally safe, individuals with sensitive digestive systems may experience mild discomfort; paying attention to personal reactions is recommended.
Creative meal ideas: The two ingredients are versatile and can be combined in various recipes, from classic tuna salad to scrambled eggs and wraps.

Debunking the Myth: Why Eggs and Tuna are a Safe Combination

For decades, a baseless belief has circulated that mixing fish and eggs is unhealthy or even poisonous. In reality, this is a myth, likely rooted in traditional practices or misunderstandings about food digestion. From a scientific standpoint, there is no evidence to support this claim, and numerous recipes, such as tuna salad with eggs or scrambled eggs with fish, have been enjoyed safely for generations across various cultures. The key to safety lies in proper handling, cooking, and storage of each ingredient individually, not in the act of combining them. Both ingredients are nutritional powerhouses that can complement each other perfectly in a balanced diet.

The Nutritional Synergy of Eggs and Tuna

Eggs and tuna are both celebrated for their impressive nutritional profiles, and when combined, they create a complete, nutrient-dense meal. Eggs are a great source of high-quality protein, choline, vitamin D, and various B vitamins. Tuna, particularly canned light tuna, provides lean protein, omega-3 fatty acids, vitamin B12, and selenium. Together, they deliver a powerful combination of essential macronutrients and micronutrients that support muscle growth, brain health, and overall well-being.

Potential Risks and Important Precautions

While the egg-tuna combination is not inherently dangerous, there are specific risks to be mindful of related to each ingredient:

Mercury in Tuna: Tuna, especially albacore, contains varying levels of mercury, a heavy metal. While safe in moderation, excessive consumption can lead to mercury poisoning over time. The FDA advises limiting albacore tuna to one serving per week and canned light tuna to two to three servings per week.
Salmonella from Eggs: Uncooked or undercooked eggs carry a risk of Salmonella contamination. Always cook eggs thoroughly, ensuring the yolk and white are firm, and practice safe food handling to avoid cross-contamination.
Proper Storage: Both cooked eggs and prepared tuna dishes, like tuna salad, are perishable. Never leave them at room temperature for more than two hours. Refrigerate leftovers promptly in airtight containers and consume within 3-4 days to prevent bacterial growth.
Individual Sensitivity: Some individuals with sensitive digestive systems, or those following certain dietary philosophies like Ayurveda, may experience mild discomfort such as bloating when combining these two protein-heavy foods. This is not a universal reaction, but it is important to listen to your body.

Culinary Versatility and Healthy Pairings

The versatility of eggs and tuna makes them a staple for quick, healthy, and satisfying meals. Here are some popular options:

Tuna and Egg Salad Sandwich: A classic for a reason, this combines flaked tuna with chopped hard-boiled eggs and a dressing for a protein-packed lunch.
Scrambled Eggs with Tuna: Add canned tuna to scrambled eggs for an easy, high-protein breakfast or quick dinner.
Stuffed Eggs: A creative appetizer or side dish, mix deviled egg filling with flaked tuna for an extra punch of protein.
Tuna Egg Wraps: Use eggs to create a low-carb, high-protein wrap filled with tuna salad and other vegetables.

Comparison Table: Eggs vs. Tuna


Feature	Eggs (Per Large Egg)	Canned Light Tuna (3 oz)
Protein	~6 grams	~20-25 grams
Omega-3s	Present, but less prominent	Excellent source
Choline	Rich source (~147mg)	Less prominent
Vitamin B12	Good source	Rich source
Vitamin D	Good source	Present
Mercury	None	Contains mercury (varies by type)
Preparation	Versatile (boiled, scrambled, fried)	Versatile (canned, pouches)
Safety Risk	Salmonella (if undercooked)	Mercury accumulation (if over-consumed)

Conclusion

In summary, eating eggs and tuna together is not only safe but can be a delicious and highly nutritious part of a balanced diet. The long-standing belief that this food combination is harmful has no scientific basis and is simply a myth. The real focus should be on proper food safety practices, including cooking eggs thoroughly and storing all perishable ingredients correctly. By being mindful of mercury intake from tuna and following general food safety guidelines, you can confidently enjoy the health benefits of both eggs and tuna in your meals.

A Final Note on Food Safety

Always prioritize food safety, especially with high-risk foods like eggs and fish. If you have any health concerns or a compromised immune system, it is always wise to consult with a healthcare provider or a registered dietitian for personalized advice. Most importantly, listen to your body and enjoy your food without unfounded fear.

Frequently Asked Questions

Food poisoning is caused by harmful bacteria, not by the combination of eggs and tuna. The risk comes from improper handling or undercooking of either ingredient. Ensuring eggs are fully cooked and all ingredients are properly stored minimizes this risk.

Yes, it is generally safe for pregnant women, but they must be cautious about both mercury and Salmonella. Ensure eggs are fully cooked to prevent Salmonella, and follow FDA guidelines on tuna consumption to limit mercury exposure.

The biggest risks are specific to each ingredient individually: mercury exposure from over-consuming certain types of tuna and Salmonella infection from undercooked or raw eggs. The combination itself poses no unique risk.

For most people, no. Both are protein-rich foods that digest effectively. However, individuals with very sensitive digestive systems or who follow Ayurvedic principles may report feeling sluggish after combining the two, but this is not scientifically substantiated for the general population.

Both are safe when handled properly. Canned tuna is already cooked, which simplifies preparation, but still requires refrigeration after opening. Fresh tuna must be cooked thoroughly. The primary difference is the mercury level, which varies by tuna type, with canned light generally having less than albacore.

Yes, but you must store the mixture properly. Prepared tuna and egg salad should be refrigerated in an airtight container within two hours and consumed within 3-4 days for optimal safety.

The primary benefit is a significant boost of high-quality protein, which helps with satiety and muscle repair. You also get a broad range of essential nutrients, including omega-3s, vitamin B12, vitamin D, and choline.