What is the healthiest way to eat tuna for weight loss?

October 6, 2025 •

4 min read

Studies indicate that replacing fattier meats with lean fish, like tuna, can reduce overall daily calorie intake by up to 9%. Understanding what is the healthiest way to eat tuna for weight loss involves making informed choices, from the type of tuna you select to the ingredients you pair it with.

Quick Summary

Tuna is a low-calorie, high-protein food perfect for weight loss when prepared mindfully. Maximizing its benefits requires choosing water-packed options, limiting high-mercury species like albacore, and replacing calorie-dense additives like mayonnaise with Greek yogurt or avocado to create satisfying, nutritious meals. Pairing with fiber-rich foods is key for a balanced diet.

Key Points

Choose Water-Packed Tuna: Select tuna packed in water over oil to significantly reduce calorie and fat intake.
Moderate Your Tuna Intake: Stick to light or skipjack tuna most often (2-3 times per week) to minimize mercury exposure, and limit albacore.
Swap Mayonnaise for Healthier Binders: Use plain Greek yogurt, avocado, or a light vinaigrette instead of traditional mayo to slash calories and fat.
Pair with Fiber-Rich Foods: Combine tuna with plenty of vegetables, whole grains, or legumes to increase fiber, promote fullness, and create a balanced meal.
Explore Low-Carb Serving Options: Use lettuce leaves, whole-grain wraps, or serve with quinoa to make satisfying, low-calorie tuna meals.

Tuna is a popular and versatile source of lean protein, making it a valuable addition to a weight loss diet. Its high protein content promotes satiety, helping you feel full for longer and potentially reducing overall calorie consumption. However, the healthiness of a tuna dish depends heavily on how it's prepared and what it's served with. To truly harness its weight loss potential, you need to go beyond the traditional, calorie-heavy preparations.

Choosing the Right Tuna: Water vs. Oil

When buying canned tuna, one of the first decisions you face is whether to choose a version packed in water or oil. This choice significantly impacts the calorie and fat content of your meal.

Water-Packed Tuna: The clear winner for weight loss. It is significantly lower in calories and fat compared to its oil-packed counterpart. A 4-ounce serving of water-packed tuna has about 116 calories, while the same amount of oil-packed can have nearly twice that. Draining the water thoroughly before use helps keep the calorie count low while still providing excellent protein.
Oil-Packed Tuna: While it offers a richer flavor and softer texture, the added oil increases the calorie and fat content dramatically. Many brands use vegetable or soy oil, which can be less healthy than olive oil. For weight loss, it is best to avoid oil-packed varieties or choose a high-quality, olive oil-packed option sparingly and drain it well.

The Mercury Factor: How to Eat Tuna Safely

One of the most important considerations when including tuna in your diet is its mercury content. Mercury accumulates in fish, and excessive intake can pose health risks. The FDA and EPA provide guidelines to help consumers make safe choices, especially for vulnerable populations like pregnant women and children.

Skipjack (Light) Tuna: Comes from smaller, younger fish and has the lowest levels of mercury. This makes it the 'Best Choice' for frequent consumption. Adults can safely eat up to 12 ounces (about three servings) of light tuna per week.
Albacore (White) and Yellowfin Tuna: From larger, longer-lived fish, these contain more mercury. The FDA advises limiting intake to one 4-ounce serving per week for albacore.
Bigeye Tuna: This species should be avoided due to very high mercury levels.

To ensure a balanced diet, it's wise to vary your protein sources and rotate tuna with other low-mercury fish like salmon, sardines, and cod.

Healthy Tuna Meal Ideas for Weight Loss

Instead of a standard, mayonnaise-laden tuna salad, try these low-calorie, high-protein recipes to keep meals satisfying and flavorful.

Healthier Tuna Salad

Swap out traditional mayonnaise for healthier, lower-calorie binders to create a creamy texture without the extra fat.

Greek Yogurt: Use plain Greek yogurt for a protein boost and a creamy consistency.
Avocado: Mash half an avocado with tuna for a dose of healthy fats and a rich, satisfying texture.
Vinaigrette: For a lighter, tangy alternative, use a simple lemon juice, Dijon mustard, and olive oil vinaigrette.

Combine your chosen binder with chopped celery, red onion, and fresh herbs like dill or parsley for added flavor and crunch.

Tuna Wraps and Lettuce Boats

For a convenient, low-carb meal, use lettuce leaves or whole-grain tortillas instead of white bread. Fill with your healthy tuna salad mix, crunchy vegetables, and a sprinkle of spices.

Tuna and Quinoa Bowls

Elevate your meal by combining tuna with a fibrous whole grain like quinoa. A typical recipe might include:

Cooked quinoa
Flaked tuna (water-packed)
Diced cucumber, bell pepper, and cherry tomatoes
A light lemon-herb vinaigrette

Lean Tuna Patties

Make delicious, filling tuna patties that are baked, not fried. Mix drained tuna with an egg, a small amount of low-carb flour (like almond flour), chopped parsley, and seasonings. Form into patties and bake in the oven or air fryer until golden. Serve with a dollop of Greek yogurt or a fresh salsa.

Healthy vs. Unhealthy Tuna Preparations

This table highlights the stark differences between a weight loss-friendly tuna dish and a calorie-dense alternative.


Feature	Healthy Tuna Preparation	Unhealthy Tuna Preparation
Tuna Type	Water-packed light or skipjack tuna	Oil-packed or high-mercury tuna (like bigeye)
Binder/Dressing	Greek yogurt, avocado, vinaigrette	Mayonnaise (high-fat, high-calorie)
Carb Source	Lettuce wraps, quinoa, whole-grain bread	White bread, heavily processed crackers
Added Vegetables	Celery, onion, bell pepper, leafy greens	Limited or no vegetable additions
Total Calories	Low to moderate	Significantly high
Protein	High	High
Dietary Fiber	High (when paired with veggies, grains)	Low

Pairing Tuna for a Balanced Diet

Since tuna is a pure protein source, it's crucial to pair it with fiber-rich foods to build a complete, balanced, and filling meal.

Vegetables: Add raw or roasted vegetables like leafy greens, cucumber, bell peppers, broccoli, or carrots to your tuna dishes.
Whole Grains: Serve tuna with whole grains such as brown rice, quinoa, or on whole-grain bread.
Beans and Legumes: Mixing tuna with chickpeas or white beans can create a heartier, more satiating salad.

By following these principles—choosing wisely, preparing mindfully, and balancing with other nutrients—you can make tuna a powerful and delicious ally on your weight loss journey.

Conclusion

Incorporating tuna into a weight loss plan is a smart strategy, thanks to its high protein and low-calorie profile. The key to making it a genuinely healthy choice lies in a few simple but important decisions: opt for water-packed light or skipjack tuna to manage calories and mercury intake, substitute high-calorie condiments like mayonnaise with nourishing alternatives such as Greek yogurt or avocado, and always pair it with fiber-rich vegetables or whole grains. By preparing tuna mindfully, you can enjoy delicious, satisfying meals that support your weight loss goals without compromising on taste or nutrition. When consumed in moderation and prepared correctly, tuna remains a fantastic food for achieving a healthier weight.

GoodRx provides detailed information on tuna varieties and mercury levels.

Frequently Asked Questions

No, it is not recommended to eat tuna every day due to its mercury content. The FDA suggests adults consume fish like canned light tuna no more than 2-3 times per week to limit mercury exposure.

For a healthier tuna salad, excellent substitutes for mayonnaise include plain Greek yogurt, mashed avocado, or a light vinaigrette made with lemon juice and Dijon mustard. These options significantly lower the calorie count.

Yes, canned tuna packed in oil contains significantly more calories and fat than water-packed varieties. For weight loss, it is best to choose tuna packed in water to minimize calorie intake.

Albacore is a good source of protein and omega-3s, but it is higher in mercury than light tuna. For weight loss and general health, it is safer to limit albacore consumption to one serving per week and primarily choose lower-mercury light or skipjack tuna.

To make a tuna meal more filling, pair it with high-fiber foods. Mixing tuna with chickpeas or serving it over quinoa with plenty of vegetables will increase bulk and help you feel more satiated.

You can enjoy tuna in various low-carb ways, such as serving it in lettuce wraps, stuffing it into avocados, or making tuna patties without breading.

Yes, you should always drain the water from canned tuna before use, especially for weight loss. This helps remove any excess sodium and ensures the tuna's flavor and texture are not compromised in your dish.