Last updated: September 11, 2025
Short answer: Yes—tuna can be excellent for weight loss. It’s protein-dense, relatively low in calories, and easy to build into quick meals. Pick water-packed options most often, measure add-ins (mayo, oil), and pair tuna with fiber-rich carbs and vegetables for better fullness and steadier energy.
Why Tuna Helps With Weight Loss
- High protein, modest calories: supports fullness and muscle maintenance while cutting.
- Convenient: shelf-stable cans/pouches make on-plan meals easy when life’s busy.
- Versatile: works cold (salads, wraps) or hot (melts, bowls, pastas).
- Budget-friendly: protein value without premium pricing.
Want the easy button? Explore our Weight-Loss Meal Plan, customize with Build-a-Meal Plan, and keep ready proteins inside our High-Protein Box.
Tuna Nutrition at a Glance
Approximate values per 3 oz (85 g) drained/cooked; always check your label.
| Type (per 3 oz) | Calories | Protein | Fat | Notes |
|---|---|---|---|---|
| Light/Skipjack (water-packed) | ~70–100 | ~16–20g | ~0.5–1g | Lower mercury; great everyday choice |
| Albacore/“White” (water-packed) | ~100–120 | ~20–26g | ~1–3g | Richer taste; higher mercury than light |
| Fresh Ahi/Yellowfin (grilled/broiled) | ~110–130 | ~24–27g | ~1–3g | Lean, meaty steaks |
| Oil-packed (drained) | +40–100 vs water-packed | similar | higher | Great flavor; log the extra oil |
Types of Tuna & Mercury Basics
- Light/Skipjack: typically the lowest mercury; a smart default for frequent use.
- Albacore/White: higher in mercury than light; enjoy less often if you eat tuna frequently.
- Ahi/Yellowfin: lean steaks; rotate with other seafood.
General note: Most healthy adults do well with 2–3 seafood servings per week from varied species. If you’re pregnant, breastfeeding, or have specific concerns, follow your clinician’s guidance.
Canned vs. Pouch vs. Fresh: What to Choose
- Water-packed: lowest calories—ideal for weight loss.
- Oil-packed: flavorful but higher calories; drain well and measure mayo/olive oil added to salads.
- Pouches: less liquid, easy to take on the go.
- Fresh/frozen steaks: grill, sear, or broil; great for higher-protein dinners.
- Sodium: choose lower-sodium when possible; season yourself.
Is Tuna Good for Weight Loss? How to Build the Plate
- Portion: 3–5 oz tuna per meal.
- Add fiber & volume: 1–2 cups vegetables (leafy greens, peppers, cucumbers, tomatoes).
- Smart carbs (measured): 1/2–3/4 cup cooked rice, quinoa, potatoes, or whole-grain pasta—or whole-grain bread/wrap.
- Fats (measured): 1–2 tsp olive oil or 1–2 Tbsp light mayo/Greek yogurt mix.
- Flavor: lemon, capers, Dijon, herbs, hot sauce—go big on flavor, light on calories.
Simple Meal Ideas (≈350–550 kcal)
- Lighter Tuna Salad Lettuce Boats: water-packed tuna + 50/50 light mayo & Greek yogurt, celery, dill, lemon, in romaine leaves.
- Tuna Rice Power Bowl: 3/4 cup rice, 4–5 oz tuna, cucumber, edamame, shredded carrots, soy-lime dressing (measured).
- Tuna Pasta Salad: whole-grain pasta (measured), tuna, cherry tomatoes, arugula, olives, light vinaigrette.
- Tuna Melt (lighter): whole-grain bread, tuna-yogurt mix, tomato, 1 slice reduced-fat cheese; toast until bubbly.
- Nori Wraps: tuna, avocado slices (measured), cucumber, sriracha, rolled in nori with a side of slaw.
Prefer ready options? Our Weight-Loss Meal Plan or Build-a-Meal Plan keeps calories and protein on target.
Common Mistakes & Easy Fixes
- Mayo overload: swap half (or all) for Greek yogurt; measure mayo if you use it.
- No carbs or no veggies: add measured carbs and plenty of veg—better energy and fullness.
- Ignoring sodium: pick lower-sodium tuna and season at home.
- Mercury confusion: choose light/skipjack most often and rotate other seafoods.
- Oil-packed surprise: drain well and log the extra calories.
FAQs
Is tuna good for weight loss?
Yes—tuna is high in protein and relatively low in calories. Use water-packed versions most often and pair with vegetables and measured carbs/fats.
Which tuna is best for weight loss?
Water-packed light/skipjack is a great default (lower mercury, lower calories). Albacore and ahi are fine in rotation.
How often can I eat tuna?
As part of a varied seafood pattern, many adults aim for 2–3 seafood servings per week. Choose light/skipjack more often. If pregnant or breastfeeding, follow medical guidance.
Is tuna salad healthy?
Yes—if you keep portions and add-ins in check. Mix with Greek yogurt or light mayo, load with crunchy veggies, and serve on greens or whole grains.
Water-packed or oil-packed?
Water-packed is lowest-calorie. Oil-packed tastes richer but adds calories even when drained—log it and adjust portions.
Next Steps
Make tuna a protein anchor inside balanced meals, or let us handle the cooking. Try our Weight-Loss Meal Plan, customize with Build-a-Meal Plan, and stock quick breakfasts like Overnight Oats.
Disclaimer: This article is for general information only and isn’t medical advice.
