How much protein is in 4 eggs and a can of tuna?

A large whole egg has about 6 to 6.5 grams of protein, so 4 large eggs usually give you around 24 to 26 grams of protein. A standard can of tuna varies by brand and size, but a drained 5-ounce can often provides about 25 to 30 grams of protein. Together, that’s usually about 50 to 55 grams of protein.

The exact total depends on a few details: extra-large eggs contain a bit more protein than large eggs, and tuna packed in water typically has slightly fewer calories than tuna packed in oil, though the protein is often similar. If you’re tracking macros closely, check the label for the can size and serving count.

Calories, fat, and why the numbers can change

Protein isn’t the only thing that matters. Four large eggs also bring along fat, including some saturated fat, and about 280 calories total. A can of tuna adds another roughly 110 to 200 calories depending on the type and packing liquid. In many cases, the full meal lands around 390 to 480 calories.

If the tuna is packed in oil, calories can rise more quickly than with water-packed tuna. Added ingredients also matter: mayo, cheese, butter, or bread can turn a simple high-protein plate into a much larger meal. If your goal is leaner eating, water-packed tuna and minimal added fats keep calories lower.

Is 4 eggs and tuna a good high-protein meal?

For many people, yes. This meal is especially useful if you want a simple, filling source of protein without a lot of prep time. Eggs provide high-quality protein and nutrients like choline, while tuna is rich in protein with very little carbohydrate. Together, they can support muscle repair and help with satiety.

That said, “good” depends on the rest of your day. If you already eat a lot of protein, this meal may be more than you need at one sitting. If you’re trying to build muscle, recover from training, or stay full on fewer calories, it can fit well. For most adults, protein needs are spread across the day rather than packed into one meal, so consistency matters more than one perfect plate.

Things to watch: sodium, cholesterol, and tuna type

Eggs and tuna are both nutritious, but there are a few practical cautions. Tuna can be relatively high in sodium, especially canned varieties with added salt. If you’re watching blood pressure or total sodium intake, choose low-sodium options when possible.

Tuna also contains mercury, and fish intake recommendations vary by species and life stage. Light tuna is generally lower in mercury than albacore. Pregnant people and young children should be especially careful with tuna choices and portions. Eggs are also a source of dietary cholesterol, so people with specific heart-health concerns should consider the full pattern of their diet, not just one meal.

Tips

• Use the nutrition label on the tuna can, because serving size and drained weight can change the protein total a lot.
• Choose water-packed tuna if you want a lower-calorie meal.
• Add vegetables or fruit to improve fiber and micronutrients, since eggs and tuna are protein-heavy but low in fiber.
• If you’re eating this around training, pair it with a carb source like rice, potatoes, or whole-grain toast for better workout fuel and recovery.
• If you track workouts at home, Fitnit can help count reps and check form, which can make it easier to balance diet with training goals.