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Tuna Egg Calories
High protein, omega-3, vitamin B12, selenium, filling
CALORIES
GI
POTASSIUM
FIBER
Tuna Egg Nutrition Facts
Selected: 100 g
155
KCAL / 100G
Carbs
1.2g
· 3%
Protein
20.5g
· 54%
Fat
7.2g
· 43%
Fiber
0g
Tuna Egg Vitamins & Minerals
Vitamins
B12
2.8µg · 117% DV
Biotin
10µg · 33% DV
B3
4.3mg · 27% DV
B6
0.4mg · 24% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
185mg · 26% DV
Sodium
330mg · 14% DV
Iodine
18µg · 12% DV
Tuna Egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Tuna Egg Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Tuna Egg Contain Allergens?
Contains these allergens:
Which Diets Is Tuna Egg Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Tuna Egg Fat Profile
SATURATED
2.1g
MONOUNSATURATED
2.8g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Tuna Egg
Tuna Egg — Frequently Asked Questions
Is tuna egg better for breakfast or after a workout?
It can work well for both, because its high protein content makes it filling at breakfast and practical after training. If you want a more balanced post-workout meal, pair it with bread, potatoes, fruit, or vegetables.
Is tuna egg a good choice for weight loss?
It can be, because protein-rich meals often help with fullness and appetite control. The main thing to watch is what gets added, such as mayonnaise, extra oil, or large portions.
How do you keep tuna egg from turning dry?
Avoid overcooking the eggs and warm the tuna only briefly, since it is usually already cooked. Adding a little yogurt, cottage cheese, olive oil, or finely chopped vegetables can also improve moisture.
Is there a difference between making it with canned tuna and fresh tuna?
Yes. Canned tuna is more convenient and consistent, while fresh tuna gives a different texture and flavor and needs proper cooking.
How long does tuna egg keep in the fridge?
Once cooked, it is best kept in a sealed container in the refrigerator and eaten within about 1 day. If it contains mayonnaise or a dairy-based sauce, sooner is better.
Can tuna egg be frozen?
You can freeze it, but the texture usually suffers after thawing because cooked eggs tend to become watery or rubbery. It is generally best eaten fresh.
What goes well with tuna egg?
It pairs well with salad greens, tomatoes, avocado, whole-grain toast, or boiled potatoes. These sides can make the meal more satisfying and balanced.
Why does tuna egg sometimes smell strong, and how can you reduce that?
A strong smell usually comes from the type of tuna, the packing liquid, or overcooking. Lemon juice, parsley, dill, black pepper, and gentler cooking can help tone it down.
Is it okay to eat tuna egg every day?
It can fit into a routine, but variety still matters. Rotating it with other fish, egg dishes, and protein sources is a more balanced long-term habit.
Who should be careful with tuna egg?
Anyone with an egg or fish allergy should avoid it. People who need to limit sodium, and pregnant women choosing tuna products regularly, should also pay closer attention to the product type and label.
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Nutrition data compiled from USDA FoodData Central and scientific sources.