The best way to eat tuna for weight loss is to choose water-packed tuna, mix it with protein-rich Greek yogurt or lemon juice instead of heavy mayo, and serve it with fiber-rich vegetables and whole grains like broccoli, avocado, whole-grain bread, or quinoa to boost fullness and nutrients. Focus on high-protein, low-calorie meals like tuna salads with leafy greens, tuna bowls with brown rice and edamame, or tuna on whole-wheat toast for balanced nutrition.
If you want to keep the fat and calorie content low, make sure to grab tuna that is packed in water and not oil. Have it on bread. Tuna on toast (or on rice thins) is a great snack or light lunch, and you can use it straight from the can or sauté it with some garlic and a drizzle of olive oil for extra flavour.
Key Behaviors of Successful Losers*
Healthy tuna recipes
Broccoli Avocado Tuna Bowl
Ingredients like avocado slices, broccoli, rice (or cauliflower rice), sunflower seeds, and canned tuna give this tuna bowl a ton of protein, fiber, and healthy fats—a combination that can help with satiety and feeling full until your next meal.
Tuna Pasta with Tomato and Olives
Take a bold approach to tuna and pair it with tomato sauce, short pasta, and briny olives. This stunning meal is ready in 30 minutes. Use oil-packed tuna and serve with a simple green salad.
However, according to the NHS, which states a healthy, balanced diet should include at least two portions of fish a week, there's nothing there to say you can't eat tuna every day, unless you're trying for a baby, or pregnant.
You can add staples like mayonnaise, celery, and onion, or get creative with yogurt, mustard, hot sauce, dill, lemon juice, or capers for a zesty salad. For Asian flavors, mix in soy sauce, sesame oil, and green onions, while Mediterranean options include olives, tomatoes, and olive oil. You can also add texture with nuts, relish, or fresh fruit like apple, or turn it into patties with an egg and breadcrumbs.
Tuna in water is lower in calories and fat, making it a good choice for those watching their intake. Tuna in oil offers a richer, more decadent flavor and moister texture, but with a higher calorie and fat content.
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Some of the ways she's lost weight include walking, eating more protein, and medication to help with how her body processes food. Clarkson started some of these changes to her diet and exercise routines when she moved to New York City, where she hosts "The Kelly Clarkson Show."
Tuna is a lean, low-calorie protein that may support weight loss by helping you feel full for longer. It also provides vitamins and minerals like iron and vitamin D. Tuna contains mercury, so it's not a food you should eat every day.
Quick Answer: Yes—tuna is excellent for weight loss because it's incredibly protein-dense and low in calories. A 3-ounce serving of water-packed light tuna delivers 16-20g protein for only 70-100 calories, with most of its calories coming from pure protein.
Miranda Lambert credits her weight loss success to moderation, getting plenty of protein and flexible workouts.
If you're cutting back on calories and fat, choose tuna packed in water rather than oil. A 3 oz serving of water-packed light tuna has 73 calories and less than 1 g of fat. The same serving size of oil-packed light tuna has 168 calories and 7 g of fat.
5 Ways to Make Your Canned Tuna Healthier, According to Registered Dietitians
Some tuna cans that say do not drain because they don't add oil, water, fillers, preservatives, and GMO soy broth. Cans that say do not drain contain only tuna or sometimes salmon. They only have natural occurring fish oils and juices and those are rich in omega threes.
Six ways to use tinned tuna
The Best Canned Tuna, Ranked
First things first, canned tuna is packed with lean protein. Protein helps repair and build tissues, supports muscle growth, and keeps you feeling satisfied and full. So if you're aiming to build muscle, lose or maintain weight, or simply maintain a healthy body, canned or pouch tuna is a superb option.
One big takeaway is that albacore has much more mercury than light or skipjack tuna, regardless of the brand. That's not surprising, since albacore is larger and lives longer than the tunas that make up the light tuna or skipjack tunas.
Sweet dates provide natural sweetness, while crunchy crackers offer a satisfying bite. Zesty cornichons add a refreshing tang, and a sprinkle of flaky sea salt elevates the flavors, making this a nutritious and convenient snacking option.
Summary. Sardines are more nutrient-dense than tuna as they have 11% fat and 25% protein, while tuna only has 0.6% fat and 29% protein. One serving of either fish provides 36-39% of the DV for protein. Tuna contains less saturated fat than sardines, but sardines have more unsaturated fats.
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