Saturday, February 15, 2025

7 Canned Foods With 7+ Grams of Protein Per Serving

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7 Canned Foods With 7+ Grams of Protein Per Serving

What Is Protein & Why Do You Need It?

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Protein is a key macronutrient that your body needs for a variety of functions throughout your entire lifetime. Lauren Twigge M.C.N., RDN, LD, 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.

Recommended Dietary Allowance (RDA)

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? Check out our guide on How Much Protein to Eat Every Day.

7 Canned Foods That Add 7+ Grams of Protein

This list of canned foods is meant to help you add budget-friendly, convenient sources of protein into your meals.

1. Canned Tuna

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 supports heart health, helps 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.

2. Canned Lentils

Protein: 8 grams per 1/2 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 1/2 cup serving. Both protein and fiber help us feel fuller longer. Lentils are also a good source of iron (boasting 16% of daily value per ½ cup) and an excellent source of folate (with 37% of daily value 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.

3. Canned Salmon

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.

4. Canned Black Beans

Protein: 8 grams per 1/2 cup serving

Canned black beans offer 8 grams of protein per 1/2 cup. They’re also high in fiber with 9 grams in the same serving, which is 32% of the daily fiber needs. Research also highlights that black beans are rich in antioxidants, which can help reduce inflammation in the body.

5. Canned Sardines

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.

6. Canned Chickpeas

Protein: 7 grams per 1/2 cup serving

Canned chickpeas provide just over 7 grams of protein per 1/2 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.

7. Canned Chicken

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.

The Bottom Line

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!

FAQs

Q: Are canned foods healthy?
A: Yes, canned foods can be a healthy addition to your diet when chosen wisely. Look for low-sodium and low-sugar options, and choose whole grains and vegetables for added fiber and nutrients.

Q: Are canned beans a good source of protein?
A: Yes, canned beans are a great source of plant-based protein. They’re also high in fiber and vitamins, making them a nutritious addition to your diet.

Q: Can I use canned fish in place of fresh fish?
A: Yes, canned fish can be a great alternative to fresh fish. Look for low-mercury options like sardines and canned tuna, and pair with whole grains and vegetables for added nutrition.

Q: Can I make my own canned foods?
A: Yes, you can make your own canned foods at home. Look for simple recipes online, and use glass jars to preserve your food.

Q: Are canned meats healthy?
A: Yes, canned meats like chicken and tuna can be a healthy addition to your diet when chosen wisely. Look for low-sodium options and pair with whole grains and vegetables for added nutrition.

By incorporating these 7 canned foods with 7+ grams of protein per serving into your diet, you’ll be well on your way to meeting your daily protein needs. Plus, these foods are budget-friendly and easy to use in a variety of recipes. So go ahead, get creative, and make the most of these convenient protein-rich options!

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