Is Tuna with Mayonnaise Healthy? The Full Nutrition Breakdown

November 22, 2025 •

4 min read

According to the USDA, a single tablespoon of mayonnaise can add 90 calories and 10 grams of fat to your meal, drastically altering the nutritional profile of a seemingly healthy fish. This stark difference highlights why evaluating if tuna with mayonnaise is healthy depends on multiple factors, including preparation method and portion size.

Quick Summary

This article examines the nutritional components of tuna and mayonnaise, explaining how the high calories and fat in mayonnaise can impact the overall healthiness of the dish. It explores smarter ingredient choices and preparation methods for creating a more balanced and health-conscious tuna salad.

Key Points

Tuna's Benefits: Tuna is a high-protein, low-calorie food rich in heart-healthy omega-3 fatty acids, B vitamins, and selenium.
Mayonnaise's Drawbacks: Regular mayonnaise adds significant calories and fat, particularly saturated fat, which can negate tuna's health benefits.
Healthier Mayo Alternatives: Greek yogurt, mashed avocado, hummus, or mustard-based dressings are excellent, lower-calorie substitutes for mayonnaise.
Enhance with Veggies: Adding chopped celery, carrots, bell peppers, or herbs boosts flavor, texture, and nutritional value.
Consider Mercury Levels: Due to potential mercury exposure, it's wise to eat tuna in moderation and choose lower-mercury varieties like skipjack tuna.
Preparation Matters: The overall healthiness of a tuna salad is determined by portion size, ingredients, and how it is prepared.

Tuna vs. Mayonnaise: A Nutritional Clash

At its core, tuna is a powerhouse of nutrition. Canned tuna, especially when packed in water, is an excellent source of lean, high-quality protein, which is vital for muscle maintenance and satiety. It also contains heart-healthy omega-3 fatty acids, along with important vitamins and minerals like B12, selenium, and vitamin D. These nutrients support heart health, brain function, and immune response.

Mayonnaise, on the other hand, is an emulsion of oil, egg yolks, and an acid like vinegar or lemon juice. While it contains some vitamins from the egg yolks (A, E, K), its primary contribution is a high concentration of calories and fat. A typical tablespoon of regular mayonnaise contains around 90 calories, almost all of which come from fat. This can dramatically increase the overall caloric density of a tuna salad, potentially undermining any health goals, particularly weight management.

The Impact of Ingredients on Health

The health of tuna with mayonnaise is not black and white; it's a spectrum influenced by the choices made during preparation. Using regular, full-fat mayonnaise in large quantities can quickly turn a lean, protein-rich meal into a high-calorie, high-fat dish. This is especially problematic for those monitoring their caloric intake or saturated fat consumption. The type of tuna also matters. Tuna packed in oil, for example, will already have a higher fat and calorie count than tuna packed in water.

To create a healthier tuna salad, the focus should be on minimizing the impact of the high-fat ingredients while maximizing the nutritional value. This means considering alternatives to traditional mayonnaise and adding a variety of other nutrient-dense ingredients.

Healthier Alternatives for Your Tuna Salad

Swapping out traditional mayonnaise for healthier alternatives is one of the most effective ways to reduce the calorie and fat content of a tuna salad.

Greek Yogurt: This is a popular substitute for mayonnaise due to its similar creamy texture and tangy flavor. Greek yogurt is high in protein and contains gut-friendly probiotics, making it a nutrient-dense choice.
Mashed Avocado: For a rich, creamy texture and a boost of healthy monounsaturated fats, mashed avocado is an excellent choice. It also provides fiber and potassium, adding to the meal's nutritional profile.
Hummus: Made from chickpeas, hummus adds a savory, nutty flavor along with extra protein and fiber.
Mustard-Based Dressings: For a non-creamy option, a simple dressing of Dijon mustard, lemon juice, and extra virgin olive oil provides bright flavor without the heavy fats of mayonnaise.

Adding chopped vegetables also boosts the nutritional content and adds satisfying crunch. Suggested additions include:

Finely diced celery, carrots, and red onion for classic texture and flavor.
Capers, chopped pickles, or olives for a salty, briny kick.
Fresh herbs like dill or parsley to add freshness.

Comparison Table: Tuna Salad Preparations


Feature	Traditional Tuna Salad (with Regular Mayo)	Healthier Tuna Salad (with Greek Yogurt)
Calorie Count	High	Lower
Fat Content	High, often including saturated fats	Lower, with less saturated fat
Protein Source	Primarily from tuna	Primarily from tuna, boosted by Greek yogurt
Omega-3s	Present in tuna, benefits potentially outweighed by mayo's fat	Present in tuna, complemented by other healthy ingredients
Probiotics	Absent	Present, supporting gut health
Flavor Profile	Creamy, rich, and often fatty	Creamy, tangy, and fresh

Potential Health Risks: Mercury

Beyond the mayonnaise, it is important to remember that tuna consumption carries a potential risk of mercury exposure. Mercury is a heavy metal that can build up in the body over time. While the health benefits of omega-3s are significant, especially for heart health, moderation is key. The FDA and EPA provide guidance on safe fish consumption levels, particularly for pregnant women and young children. Choosing lower-mercury tuna varieties, such as skipjack or light canned tuna, is recommended for more frequent consumption.

Conclusion: A Question of Moderation and Smart Choices

So, is tuna with mayonnaise healthy? The simple answer is that it depends on your specific health goals and preparation choices. A classic, mayo-heavy tuna salad can be a high-calorie and high-fat meal that might hinder weight loss or heart health efforts. However, by making strategic swaps, such as replacing mayonnaise with Greek yogurt or a vinaigrette and incorporating more vegetables, you can create a much healthier, nutrient-dense meal. Ultimately, a balanced diet is more important than the healthiness of any single food item. Including tuna as a protein source in moderation, and consciously choosing healthier accompaniments, allows you to enjoy its benefits without the drawbacks.

For more information on making heart-healthy choices, consult the guidelines from reputable organizations. For example, the American Heart Association (AHA) offers guidance on saturated fat intake and overall healthy living.

Frequently Asked Questions

Yes, but in moderation. The high calorie and fat content of mayonnaise can undermine weight loss efforts if not controlled. Consider using a lighter alternative like Greek yogurt to reduce calories while still enjoying the creamy texture.

Plain Greek yogurt is a popular and healthy substitute for mayonnaise, offering similar creaminess with less fat and more protein. Other options include mashed avocado, hummus, or a simple dressing of lemon juice and olive oil.

Water-packed canned tuna is generally considered healthier as it has fewer calories and less fat than oil-packed versions. This allows you to control the fat content by adding your own healthy fats, like extra virgin olive oil, in measured amounts.

It is safe to eat tuna in moderation. Due to mercury levels, many health experts recommend consuming low-mercury tuna varieties like skipjack (light tuna) more frequently, with a recommended consumption limit for some populations.

Adding vegetables like celery, carrots, and onions significantly improves the healthiness of tuna salad by providing fiber, vitamins, and a satisfying crunch. This helps balance the richness of the dressing and increases the meal's nutrient density.

Tuna contains omega-3 fatty acids (EPA and DHA), which are beneficial for heart health, brain function, and reducing inflammation. Consuming tuna is a good way to get these essential fatty acids, especially when paired with healthier ingredients.

Yes, excessive consumption of mayonnaise can contribute to weight gain due to its high calorie and fat content. A diet high in saturated fat can also increase the risk of cardiovascular disease.