What's Healthier, Tuna or Egg Salad? A Nutritional Showdown

December 25, 2025 •

3 min read

According to nutritional data, a serving of canned tuna contains more protein and specific B vitamins than eggs, but this raw comparison doesn't account for how the dish is prepared. This article tackles the perennial question: "What's healthier, tuna or egg salad?" by examining the core ingredients, preparation methods, and potential health considerations for each popular meal.

Quick Summary

A nutritional comparison of tuna versus egg salad reveals that the healthier choice depends heavily on preparation, particularly the amount and type of fat added. Tuna is rich in omega-3s, while eggs offer more choline and vitamin D. Both provide excellent protein, but ingredient choices significantly impact overall health.

Key Points

Tuna Offers More Protein: Canned tuna provides more protein per serving than eggs, which supports muscle growth and keeps you full longer.
Eggs are Rich in Choline: Egg salad delivers a high dose of choline, a vital nutrient for brain health and metabolism that tuna lacks.
Dressing Matters Most: The type and amount of mayonnaise used have the greatest impact on the final salad's calories, fat, and overall health profile.
Beware of Mercury in Tuna: Limit consumption of higher-mercury Albacore tuna and opt for lower-mercury light tuna instead.
Greek Yogurt is a Great Substitute: Swapping mayonnaise for Greek yogurt significantly reduces fat and calories in both tuna and egg salad.
DIY is Best for Control: Making your own salad allows you to control the ingredients, sodium, and fat content for a truly healthy meal.

Tuna vs. Egg Salad: A Head-to-Head Nutritional Comparison

Deciding between a classic tuna salad and a creamy egg salad for lunch is more than just a matter of taste; it's a nutritional puzzle. While both are protein-packed, budget-friendly, and convenient options, their core components offer different health benefits and considerations. The ultimate health profile for each dish, however, is heavily influenced by the recipe, especially the amount and type of mayonnaise or dressing used.

The Nutritional Breakdown: Tuna vs. Egg

First, let's compare the core ingredients themselves, based on raw, comparable servings (e.g., 100g of plain tuna vs. 100g of boiled eggs):

Protein: Tuna contains significantly more protein per gram, making it a powerhouse for muscle building and satiety. Eggs, while also high in protein, offer a slightly lower amount by weight.
Vitamins: Tuna is a superior source of niacin (B3), cobalamin (B12), and pyridoxine (B6). In contrast, eggs are richer in choline, riboflavin (B2), and pantothenic acid (B5), which are crucial for brain function and cellular energy.
Minerals: Tuna provides more phosphorus and selenium, while eggs offer more copper. The mineral content is a key differentiator, with each food supplying distinct benefits.
Omega-3 Fatty Acids: Tuna is well-known for its heart-healthy omega-3s, which are essential for reducing inflammation and supporting brain health. Eggs contain some omega-3s, especially from enriched varieties, but not at the levels found in fatty fish.

The Role of Mayonnaise: Making or Breaking Your Salad

Whether tuna or egg, the healthfulness of the final salad is defined by the dressing. A traditional, heavy-handed application of mayonnaise can quickly turn a lean protein source into a calorie and fat bomb.

Healthier Mayo Alternatives

To create a healthier salad, consider these substitutions:

Greek Yogurt: A popular choice that adds creaminess and a protein boost while significantly reducing fat and calories.
Avocado: For a richer, dairy-free alternative, mashed avocado provides healthy monounsaturated fats.
Dijon Mustard: Adds a tangy flavor and moisture with minimal calories.
Cottage Cheese: Blended or mashed, cottage cheese provides a creamy, protein-heavy base.

Potential Risks and Health Considerations

While both options have merit, each comes with its own set of health considerations.

Mercury in Tuna: Larger tuna species like Albacore contain higher levels of mercury due to their position in the food chain. To mitigate this, experts recommend consuming smaller, canned light tuna more frequently and limiting Albacore intake.
Sodium Content: Canned tuna is often high in sodium, so choosing a low-sodium variety is crucial for heart health. Rinsing the tuna can also help reduce sodium levels.
Cholesterol in Eggs: Once a major concern, dietary cholesterol from eggs is no longer viewed as a primary driver of blood cholesterol for most people. However, those with specific health conditions should consult a doctor.

Tuna vs. Egg Salad Comparison Table


Feature	Tuna Salad	Egg Salad
Protein Content	Higher per serving	High, but slightly less per gram
Key Vitamins	B3, B6, B12, D	Choline, B2, B5
Key Minerals	Phosphorus, Selenium	Copper
Omega-3s	Excellent source	Less, unless enriched
Primary Risk	Mercury (Albacore)	None, if prepared properly
Best for Weight Loss	Often lower in calories if lean tuna and low-fat mayo are used	Calories vary significantly based on mayo

Conclusion: The Verdict on Healthiness

So, what's healthier, tuna or egg salad? The answer is nuanced and depends on how you prepare it. Tuna salad offers a higher protein count and a substantial dose of omega-3s, but requires mindful sourcing (light vs. albacore) and preparation (managing sodium) due to mercury and salt concerns. Egg salad provides an excellent source of choline, essential B vitamins, and protein without the risk of mercury toxicity. The biggest health determinant for both is the dressing you choose. By opting for a healthier alternative to traditional mayonnaise, such as Greek yogurt or avocado, you can create a nutritious, high-protein meal with either foundation. Ultimately, the healthiest choice is the one you can enjoy regularly as part of a balanced, well-rounded diet Everyday Health offers more details on diet strategies related to tuna and eggs.

Frequently Asked Questions

The winner for weight loss depends on how you prepare it. Both are high in protein, which promotes satiety. However, a tuna salad with water-packed tuna and a low-fat dressing is typically lower in calories and fat than a classic egg salad made with full-fat mayonnaise.

The healthiest way is to use canned light tuna (lower mercury), drain it well, and replace traditional mayonnaise with Greek yogurt, mashed avocado, or mustard for a creamy base. You should also choose low-sodium options whenever possible.

Yes, there is a risk of mercury exposure, especially with Albacore tuna. It's best to eat light tuna in moderation and limit Albacore intake. The high sodium content in some canned tuna is another consideration for heart health.

Modern nutritional science suggests that dietary cholesterol from eggs has a minimal effect on blood cholesterol levels for most people. The primary health concern with egg salad is often the high fat and calorie content from traditional mayonnaise, which can be easily substituted.

Yes, many recipes combine both for a salad that blends the benefits of both ingredients. This can provide a mix of protein, omega-3s, choline, and other vitamins. Just remember to manage the dressing to keep it healthy.

Stored in an airtight container in the refrigerator, homemade tuna or egg salad will last for 3 to 5 days. It is crucial to refrigerate it promptly to prevent bacterial growth.

For tuna, mashed chickpeas with nori flakes can replicate the texture and flavor. For egg salad, mashed firm tofu mixed with turmeric and black salt can create a convincing and delicious vegan version. Use a vegan mayonnaise or hummus for creaminess.