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    "headline": "Three ounces of canned tuna more than doubles the protein in two scrambled eggs, USDA figures show",
    "description": "Two large eggs give about 12.6 grams of protein; drained light tuna adds 16.5 more. Federal mercury advice rates canned light tuna above albacore.",
    "datePublished": "2026-10-17T01:14:00+01:00",
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    "keywords": "Breakfast, Canned tuna, Food safety, Protein, Scrambled eggs",
    "articleBody": "Two large eggs and 3 ounces of drained canned light tuna come to about 29 grams of protein, against roughly 12.6 grams for the eggs alone. That is the practical case for the pantry tip doing the rounds this week, which suggests stirring a can of tuna into scrambled eggs, and the USDA’s FoodData Central nutrient database backs it up once you do the arithmetic. The tip itself is simple: sauté the drained tuna in a hot pan for a few minutes, pour in the beaten eggs and scramble everything together. The claim attached to it, that a 5-ounce can holds 30 to 40 grams of protein, is broadly right, but it depends on which can you buy and how much of it ends up in the pan. The numbers, worked out FoodData Central lists a large raw egg at 50 grams and whole egg at 12.56 grams of protein per 100 grams. So two large eggs (100 grams) carry about 12.6 grams of protein and 143 calories. For water-packed light tuna, drained, the database gives 19.4 grams of protein per 100 grams, 86 calories and 247 milligrams of sodium. A 3-ounce portion is 85 grams, so the sum is 85 x 0.194 = 16.5 grams of protein, about 73 calories and 210 milligrams of sodium. Put together, the plate holds about 29.1 grams of protein and 216 calories. The tuna supplies more protein than the eggs do, at roughly half their calories. The swaps change the totals more than people expect. Per 85-gram portion, drained: Light tuna in water: 16.5 g protein, 73 calories, 210 mg sodium Light tuna in water, no salt added: 21.7 g protein, 99 calories, 43 mg sodium Light tuna in oil: 24.7 g protein, 168 calories, 354 mg sodium White (albacore) tuna in water: 20.1 g protein, 109 calories, 320 mg sodium The database also lists one can of drained light tuna in water at 165 grams, which works out to about 32 grams of protein. That sits at the low end of the 30-to-40-gram range quoted in the tip, and it assumes the whole can goes into one breakfast. Half a can gives half that. The common mistake: treating all canned tuna as the same fish Many shoppers assume white albacore is simply the premium version of light tuna. On mercury, the two sit in different bands. The joint FDA and EPA advice on eating fish puts canned light tuna, including skipjack, on its “Best Choice” list, while albacore or white tuna, canned or fresh, is a “Good Choice”. Bigeye tuna is on the list to avoid. The difference matters most for people who are pregnant or breastfeeding, and for young children. For pregnancy and breastfeeding the agencies define a serving as 4 ounces and suggest 2 to 3 servings a week from the Best Choice list, or 1 serving from the Good Choice list. A daily tuna scramble made with albacore would run past that quickly. For most adults, the federal dietary guidelines recommend at least 8 ounces of seafood a week, and a 3-ounce breakfast portion covers more than a third of it. Getting the egg part right The tuna is the stable half of this dish. The eggs are the part to watch. The USDA’s Food Safety and Inspection Service notes that clean, uncracked shell eggs can still contain Salmonella Enteritidis, says scrambled eggs should not be runny, and sets 160°F as the safe minimum internal temperature for dishes containing eggs. Tuna flakes hold moisture, so a scramble that looks set on top can still be wet underneath. Keep the heat at medium, fold the curds until no liquid egg pools at the edge of the pan, and check the thickest spot with a food thermometer if anyone at the table is in a higher-risk group; the agency’s list includes babies, small children, pregnant women, older people and anyone whose immune system is weakened. Two small habits help with sodium and texture. Draining water-packed tuna well stops it from steaming the eggs, and choosing the no-salt-added can cuts sodium from about 210 milligrams to 43 per 3-ounce portion, which leaves room for a pinch of salt on the eggs themselves. We looked at another egg breakfast this week, a one-egg homemade tortilla checked against US egg-safety rules. The tuna version needs no flour and only one pan. Leftover egg dishes, by the federal storage chart for casseroles made with eggs, keep 3 to 4 days in the refrigerator. Further reading FDA: Advice about Eating Fish USDA FSIS: Shell Eggs from Farm to Table Image: Kham Tran, CC BY-SA 3.0 via Wikimedia Commons This article was produced with AI assistance and reviewed by our Editorial Desk. How we work.",
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