Is it safe to eat eggs with canned tuna? Expert answers on food safety and nutrition

December 12, 2025 •

3 min read

Despite persistent myths suggesting otherwise, there is no scientific basis to indicate that combining fish and eggs is toxic or harmful. It is perfectly safe to eat eggs with canned tuna, provided both ingredients are handled and prepared correctly.

Quick Summary

A nutritious, high-protein meal combining eggs and canned tuna is completely safe when prepared correctly. Ensure eggs are fully cooked and manage tuna consumption to address mercury concerns.

Key Points

Safety Confirmed: It is safe to combine eggs with canned tuna, as the belief that this is toxic is a myth without scientific backing.
High-Protein Meal: The combination provides a significant protein boost, contributing to satiety and muscle health.
Moderate Mercury Intake: Be mindful of mercury levels by choosing canned light tuna (Skipjack) more frequently over canned albacore.
Proper Egg Preparation: Always cook eggs thoroughly until the yolk and white are firm to eliminate the risk of Salmonella bacteria.
Nutrient-Rich: This versatile pairing offers a host of nutrients, including omega-3 fatty acids, Vitamin D, and Vitamin B12.
Good Hygiene is Key: Practice proper food handling hygiene, such as washing hands and surfaces after handling eggs and before preparing meals.
Versatile Recipes: Eggs and canned tuna can be used in a variety of delicious recipes, from salads and sandwiches to scrambles.

A long-standing misconception suggests that combining eggs and fish can be a health risk, but this is a purely anecdotal belief without scientific evidence. In reality, these two popular protein sources are frequently paired in dishes across various cultures, from tuna and egg salads to scrambles and sandwiches. The key to enjoying them safely and healthily lies in proper food preparation and understanding the nutritional profile of each ingredient. The true health considerations when eating eggs with canned tuna relate to the handling of the eggs and the amount and type of tuna consumed, primarily due to mercury levels.

The Nutritional Synergy of Eggs and Tuna

Canned tuna and eggs are both nutritional powerhouses, offering a wealth of benefits when combined as part of a balanced diet. This duo is an excellent source of lean protein, which is essential for muscle repair, growth, and overall body function.

Benefits of Eggs

Eggs provide a substantial amount of high-quality protein, along with many key vitamins and minerals. The yolk is particularly rich in nutrients.

Vitamin D: Helps with calcium absorption and bone health.
Vitamin B12: Important for nerve function and energy production.
Choline: Supports healthy brain function and metabolism.

Benefits of Canned Tuna

Canned tuna is a convenient and affordable source of protein and healthy fats. The health benefits vary slightly based on the type of tuna.

Omega-3 Fatty Acids: Critical for heart and brain health, reducing inflammation, and promoting fetal development during pregnancy.
Selenium: An antioxidant that supports a healthy immune system.
Vitamin B12: High levels contribute to energy and nerve health.

Understanding Food Safety: Mercury and Salmonella

While the combination is not inherently dangerous, two primary food safety concerns should be addressed: mercury content in tuna and the risk of Salmonella from eggs.

Navigating Mercury Levels in Canned Tuna

Tuna contains mercury, a heavy metal that can be harmful in high concentrations, particularly for vulnerable populations like pregnant women and young children. The amount of mercury depends on the type of tuna.

The Importance of Properly Cooked Eggs

Raw or undercooked eggs can carry the risk of Salmonella, a bacteria that causes foodborne illness. Canned tuna is cooked during the canning process and is not a risk for Salmonella, but any egg in the dish must be handled and cooked properly.

Versatile and Delicious Recipe Ideas

The versatility of eggs and canned tuna makes them a perfect pair for quick and easy meals. Here are a few ideas:

Classic Tuna and Egg Salad: Combine mashed hard-boiled eggs with canned tuna, mayonnaise, and chopped onions or celery for a classic sandwich filling or a topping for crackers.
High-Protein Scramble: Scramble eggs in a pan and add drained canned tuna and your favorite vegetables for a quick, filling breakfast.
Tuna-Stuffed Deviled Eggs: Mix the yolks of hard-boiled eggs with flaked canned tuna, mayonnaise, and seasonings for a delicious and easy appetizer.

Nutritional Comparison: Canned Light Tuna vs. Canned Albacore Tuna


Feature	Canned Light Tuna (Skipjack)	Canned Albacore Tuna (White)
Mercury Levels	Lower	Higher (approximately 3x more than light tuna)
FDA Recommendation	Can be consumed more frequently (2-3 servings/week for most adults)	Should be limited (1 serving/week for most adults)
Fat Content	Generally lower	Often higher in omega-3s, but also higher in mercury
Flavor Profile	Milder, less 'fishy' flavor	Richer, more pronounced flavor

Conclusion: Enjoying Your Tuna and Egg Combination Safely

Eating eggs with canned tuna is not only safe but can be a nutritious and delicious part of a healthy diet. The concerns surrounding this combination are not related to an intrinsic danger from mixing the two, but rather to proper food safety practices and the moderation of certain ingredients. By following a few simple rules, you can enjoy this versatile duo without worry. Always ensure that your eggs are cooked completely to a safe internal temperature to eliminate the risk of Salmonella. Be mindful of your tuna consumption, especially the type you choose. Opting for canned light tuna more often will help manage mercury intake, particularly for those in high-risk categories. By preparing this pairing safely and mindfully, you can reap the significant protein and nutrient benefits that canned tuna and eggs offer. For more detailed information on safe cooking temperatures, visit the official FoodSafety.gov website Safe Minimum Internal Temperatures.

Frequently Asked Questions

No, the idea that mixing fish and eggs is toxic is a baseless myth with no scientific support. It is a completely safe and nutritious food combination.

Yes, in moderation. Canned tuna is a good source of protein and omega-3 fatty acids, but consumption should be limited due to potential mercury content.

The FDA advises that most adults can safely eat 2–3 servings of canned light tuna per week, while limiting canned albacore tuna to one serving per week due to higher mercury levels.

No, canned tuna is already cooked and safe to eat directly from the can. However, any eggs you combine it with should always be cooked thoroughly.

Yes, but with precautions. Pregnant women should limit canned light tuna to 2–3 servings per week and avoid canned albacore. All eggs must be fully cooked to prevent foodborne illness.

To prevent Salmonella, always cook eggs until the yolk and white are firm. Additionally, practice good hygiene by washing hands, utensils, and surfaces after handling eggs.

Yes, the high protein content in both ingredients can increase feelings of fullness, which can support weight loss. However, relying exclusively on this combination (as in a fad diet) is not sustainable or healthy.