from the publishers of: Verywell, Real Simple, EatingWell, Shape, Parents, Health and Allrecipes
Protein has been in the spotlight for quite some time, and for good reason. It’s important for many body functions including muscle growth and repair, immune support, and satiety. However, meeting your daily protein needs might seem like it takes a lot of time-consuming planning and meal prep. Thankfully, there are several protein-packed canned foods that are ready to eat and delicious to help you up your intake. Here are seven canned foods that provide at least 7 grams of protein per serving to help you meet your nutrition goals with less prep.
Protein is a key macronutrient that your body needs for a variety of functions throughout your entire lifetime. Lauren Twigge, MN., RDN, LD, a registered dietitian and owner of Lauren Twigge Nutrition, points to research and mentions, “Protein intake is critical for health, growth, and development, weight maintenance, appetite management, satiety, and more.” Protein is also key in repairing tissues, promoting muscle growth, and supporting muscular function as you age.
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. However, this number may greatly vary based on several individual factors like health goals, age, sex, and activity level. Ensuring you get enough protein to meet your needs can help you maintain muscle mass, support weight management, and promote overall health. Not sure how much protein you need?
This list of canned foods is meant to help you add budget-friendly, convenient sources of protein into your meals.
Protein: 22 grams per 5-ounce can
Canned tuna is a protein powerhouse, boasting over 20 grams of protein per 5-ounce can. It’s also a source of omega-3 fatty acids, which support heart health, help reduce inflammation, promote joint health, and more. Try adding canned tuna to all types of recipes, like salads, sandwiches, or casseroles, for a quick and easy protein boost.
If you’re looking for a lower-calorie and lower-fat option, Twigge advises choosing tuna that is canned in water instead of oil.
Protein: 8 grams per ½-cup serving
Lentils are a type of pulses, alongside beans, chickpeas, and split peas. Canned lentils provide around 8 grams of protein and 7 grams of fiber per ½-cup serving. Both protein and fiber help us feel fuller longer. Lentils are also a good source of iron (boasting 16% of the Daily Value per ½ cup) and an excellent source of folate (with 37% DV per ½ cup). These nutrients are crucial for oxygen transport throughout the body, immune health and overall cell health. You’ll typically find ready-to-go canned lentils in the same section as canned beans.
You can use canned lentils in soups, dips, or salads.
Protein: 28 grams per 5-ounce can
A 5-ounce serving of canned salmon typically contains around 28 grams of protein. Salmon is also packed full of omega-3 fatty acids and vitamin D, making it an excellent choice for bone, immune, and heart health.
Protein: 8 grams per ½-cup serving
Canned black beans offer 8 grams of protein per ½ cup. They’re also high in fiber, with 9 grams in that ½-cup serving, which is 32% of daily fiber needs. Research also highlights that black beans are rich in antioxidants, which can help reduce inflammation in the body.
Add canned black beans to a morning egg bowl, Twigge adds, “If you are worried about the sodium content of canned beans, you can simply drain and rinse the beans with water, which can lower the sodium content by up to 40%.”
Protein: 23 grams per 3.75-ounce can
Canned sardines are not as popular as other canned fish like tuna and salmon, but they’re incredibly nutrient-dense, offering about 23 grams of protein per can. They are also packed with calcium, vitamin D, and omega-3 fatty acids, which are crucial for the health of your bones, heart, immune system, skin, and more.
Enjoy canned sardines on crackers or atop a crunchy Greek Salad. Sardines can have a strong flavor on their own, so if you’re new to eating them, consider trying them with additional flavors like tomato sauce, lemon, flavored olive oil, or Dijon mustard to help mellow them out.
Protein: 7 grams per ½-cup serving
Canned chickpeas provide just over 7 grams of protein per ½ cup. Twigge mentions, “Beyond the protein content, canned beans contain various vitamins and minerals as well as satiating fiber that can help balance blood sugar, promote gut health, and keep you fuller for longer.” Chickpeas also contain heart-healthy polyunsaturated fats (PUFAs) while touting a low saturated fat content.
Protein: 32 grams per 5-ounce can
Canned chicken provides an impressive 32 grams of protein per 5-ounce can. Since there’s no cooking involved, it’s an easy way to save time while hitting your protein intake goals. Twigge notes how canned chicken is also rich in immune-supporting nutrients like zinc, selenium, and B vitamins.
Incorporating a variety of these canned foods into your diet is a simple, cost-effective, and convenient way to boost your protein intake. Bonus points for adding canned fruits and canned vegetables to your plate for more fiber, vitamins, and minerals, too!