Are Tuna and Eggs diet good for weight loss?

This brief article will answer the query “Are tuna and eggs diet good for weight loss?”. It presents the nutritional value and benefits of tuna and eggs, some concerns of tuna consumption, and ideas for how to incorporate them in your diet.

Are Tuna and Eggs diet good for weight loss?

In short, no, because Tuna and Eggs diet is not a recognized diet, it could lead to a deficiency of essential nutrients due to the food restrictions. However, you can incorporate both eggs and tuna in your diet. These foods are good for a weight loss plan due to their high protein content! (1,2) 

What are the risks of following an only Tuna diet?

The main risk of consuming only tuna is consuming high quantities of methyl mercury, this is a toxic metal that can be accumulated in tuna. If you consume more than 3 servings a week (113 g per serving) for a long period (around 10-20 years), you can get poisoned by mercury (3).

Another risk of consuming only tuna is micronutrient malnutrition, tuna contains iron, magnesium, calcium, selenium, vitamin A, vitamin D, and vitamin B12 (4,5).

Tuna is missing important vitamins like vitamin C which is important for your immune system. The rest of B vitamins are also important for cognitive development and an optimal functioning of the metabolism (6).

Hence, the lack of vitamin C in your diet could increase the risks of illness, and the lack of other B vitamins could increase the risk of cognitive or neurological affections (6).

What are the risks of following an only Eggs diet?

The health risks of consuming only eggs are relatively similar. Eggs lack vitamin C, so your immune system can be suppressed and you will be more likely to get ill (6). 

On the other hand, the lack of fiber in your diet could be another concern. Not consuming fiber can impair your gastrointestinal health, reduce the number of healthy bacteria in your microbiota, and increase the risk of constipation or gut diseases (like bowel disease) (7).

What is the nutritional value of eggs and tuna?

Tuna and eggs are animal derived foods, hence, their nutritional value is mainly composed of proteins. The following table shows the carbohydrates, fiber, fats, and protein content of raw tuna and eggs. 

 TunaEgg (whole egg)
Carbohydrates (g/100 g)0.000.72
Fiber (g/100 g)0.000.00
Fats (g/100 g)0.499.51
Protein (g/100 g)24.4012.60

Adapted from USDA FoodData Central (1,2).

As you can see, there is no carbohydrates and fiber, with these two foods you are consuming only fats and proteins.

The good picture of this is that proteins in eggs and tuna are complete proteins. Complete proteins, those that contain all essential amino acids, are crucial for your body; enzymes, immune cells, and muscle need those nutrients! (8,9)

Both eggs and tuna have unsaturated fats. These lipids are known as healthy lipids because they are cardio protective, they can increase your good cholesterol (HDL), and they can be neuroprotective against Alzheimer and Parkinson diseases (10).

However, there are other nutrients in both of them. For example, egg’s yolk contains B vitamins, vitamin D, A, and E; these vitamins are good for your metabolism, immune system, eyesight, and skin (10).

How can protein help you lose weight and build muscle?

Proteins have roles beyond helping your body for synthesizing immune cells and enzymes; proteins can promote weight loss because they can make you feel satiety easily after eating, this can help you achieve a calorie deficit, resulting in weight loss (11).

Besides, every nutrient you consume has an effect on your energy expenditure; proteins induce your body to use more energy. This could also help you reach a calorie deficit, thus, weight loss (11).

When protein reaches your gut, your body synthesizes some chemical molecules known as neuropeptides. These molecules can regulate your appetite, so you are more likely to feel less need for eating (11).

On the other hand, proteins are mostly known for its capacity to promote muscle hypertrophy; why can protein do this? Well, when you exercise, your muscle fibers are stressed, they can get broken, distended, or “damaged” (12). 

So, your body will repair those “damages” in your muscle, creating more and stronger muscle fibers. But your body will need the basic ingredients for this, and yes, those are the amino acids contained in the protein you eat (12).

What are the health benefits of eating eggs and tuna?

The vitamins and minerals contained in eggs, and the high quality proteins contained in both tuna and eggs, can provide you the following health benefits (10,13,14):

  • The high quality proteins in both foods can help to maintain a good musculature, and even improve it if you combine it with an appropriate workout routine
  • The minerals like calcium and vitamin D in eggs may improve your bone health and strengthen your immune system
  • The zinc, selenium, and magnesium in eggs are potent antioxidants that could improve your immune system!
  • Tuna is a good source of unsaturated fatty acids; specially of two very important fatty acids, the docosahexaenoic acid (DHA) and the eicosapentaenoic acid (EPA), which are neuroprotective nutrients.

What are the potential drawbacks of eating eggs and tuna?

The potential drawback of consuming eggs is an allergic reaction to egg’s proteins. Despite there are myths about egg yolk increasing your blood cholesterol levels, this is not entirely true (15,16).

If you are healthy, you can consume eggs without concern, egg’s cholesterol only affects people with sensitivity to diet’s cholesterol and people who already have hypercholesterolemia (15,16).

Tuna, on the other hand, may contain mercury. This is a heavy metal occurring in water due to pollution. Large fishes like tuna can retain mercury in their body, and we consume it with the fish (17). 

According to some studies, we can safely consume 3 servings per week of yellow fin tuna. Of course, you are not going to suffer an acute intoxication, but it is not recommended to have a high mercury intake in the long term (3).

You can always choose other fishes with less mercury concentrations, here you can find some guide in this regard.

How can you incorporate eggs and tuna into your weight loss meal plan?

You can consume eggs and tuna separately in different dishes. In the case of eggs, you can prepare them scrambled, hard-boiled, or fried. Tuna can be grilled, in a hamburger, or a tuna salad.

If you want both in the same dish, you can try the Niçoise salad and a tuna bean salad.


This brief article answered the query “Are tuna and eggs diet good for weight loss?”. It presented the nutritional value and benefits of tuna and eggs, some concerns of tuna consumption, and ideas for how to incorporate them in your diet.


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