Is Tuna Good For Weight Loss?

Is Tuna Good For Weight Loss?

Staff Writer
6 minute read

Is Tuna Good For Weight Loss?

Perhaps you're worried about your weight and have heard that eating seafood like tuna will help you drop those pounds in time for the holidays. So this got you thinking of this question, “Is tuna good for weight loss?”

In this article, we have several main points to share with you

  • What is tuna?

  • What are the nutritional benefits of tuna?

  • Can tuna help you lose weight?

  • How can tuna help you lose weight?

  • How to enjoy tuna for weight loss?

What is Tuna? 

Tuna is a type of saltwater fish belonging to the subgroup Scombridae. Bluefin tuna and albacore tuna are the two most prominent types of tuna used in cuisines. 

The bluefin tuna is known for its crimson, meaty steaks and slices. Albacore tuna, on the other hand, is frequently found in canned goods due to its white and flaky meat.

They can reach weights of up to 1,500 pounds and are among the fastest fish in the sea.

What Are the Nutritional Benefits of Tuna? 

The health benefits of tuna are due to the high polyunsaturated fatty acids and protein content. 

Polyunsaturated fatty acids

Polyunsaturated fatty acids such as omega-3 and omega-6 fats can help lower the Low-Density Lipoprotein (bad) cholesterol levels in your arteries. 

Because high levels of "bad" cholesterol can lead to the narrowing or blocking of arteries, reducing overall cholesterol levels can help lessen the likelihood of developing cardiovascular disease and other ailments. 

Furthermore, polyunsaturated fatty acids are also essential for cellular and brain growth.   


Protein is an essential macronutrient that makes up our muscles, bones, skin, hair, and every part of our body. It facilitates the repair and growth of tissues, promotes metabolic reactions, and coordinates physiological processes.

We have to get these fatty acids and protein from our food consumption, which is why we need to include them in our diet. One of the best sources of both of these nutrients is tuna.

Can Tuna Help You Lose Weight? 

It may seem counterintuitive, but higher consumption of both polyunsaturated fatty acids and protein has been found to aid in increasing energy expenditure and fat loss. 

Both of these nutrients are present in tuna, so consuming tuna can help you to lose weight.

How Can Tuna Help You Lose Weight?

Tuna is high in healthy fatty acids and protein, and there are a number of reasons why eating tuna can assist you in your efforts to reduce excess body fat. Here’s how it can help you lose weight:

It Helps You Burn More Fat

As mentioned, tuna is rich in polyunsaturated fatty acids. These fatty acids have been shown to increase the rate of fat oxidation, or in layman’s terms, fat burning. In addition, eating them can help you lose belly fat and have a flatter tummy. These effects can be seen after regular consumption for 12 weeks. 

Another nutrient that’s abundant in tuna is protein. Protein-rich food can also help you burn more calories as it has higher thermogenesis properties than carbohydrates and fat, and you can even burn more calories as you sleep.

It Helps You to Build and Maintain More Muscle

On the other hand, the high protein content in tuna fish can help you to build muscle after a workout. This is an important factor as we begin our journey to lose weight. 

Most of the time, when we reduce our body weight, we simultaneously reduce our muscle mass. On the other hand, if we keep our protein intake adequately, we can maintain our muscle mass.

By maintaining our muscle mass, we are also safe keeping our metabolic rate since, as we’ve mentioned before, it is scientifically proven that muscle can help you burn more calories.

It Will Keep You Full for a Longer Time

Consuming foods high in protein increases your metabolic rate and keeps you full for a more extended time.

A study to monitor the effectiveness of a high-protein diet found that those consuming high protein will stay satiated for extended periods. 

This works by releasing satiety-inducing hormones, which in turn can decrease your food intake.

Maintaining fullness or satiety for more extended periods prevents you from overeating and storing unnecessary energy, which, in the long run, leads to weight loss.

How To Enjoy Tuna For Weight Loss? 

You can enjoy tuna in the form of steak or canned tuna. Tuna steak is usually made of yellowfin and can be served as grilled steak or sliced into sushi and sashimi.

Canned tuna is usually made of skipjack tuna and can be enjoyed in a salad, sandwich, pizza, or mixed with rice or pasta.

Because the goal is weight loss, you must remember to keep the carbohydrate content low. So out of the options, the safest ones are tuna salad with fresh greens and sashimi, or mixing them with brown rice, which has higher fiber, vitamin, and mineral contents.

One of the considerations when consuming tuna is mercury poisoning. A small amount of mercury is harmless, but consuming too much could cause harmful effects, especially on children and pregnant women. 

Because tuna is further up on the food chain than other types of fish, it has the potential to have higher mercury concentrations. Significant variations in the quantities of mercury are found in various varieties of tuna. The greater the size of the fish, the greater the likelihood it is contaminated with mercury.

FDA recommends consuming around 2 times a week for canned light tuna or once a week for yellowfin tuna. The serving size is 4 ounces or 113 grams.

Is Tuna Good For Weight Loss Take Away

Tuna, a member of the family Scombridae, is a nutrient-dense saltwater fish that's rich in both omega-3 fatty acids and protein.

They aid in fat burning, muscle maintenance and growth, and satiety maintenance, all of which contribute to weight loss.

By consuming tuna once or twice weekly and maintaining a balanced lifestyle, the fish can help you shed that excess weight and keep that figure in the long run.

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