Hit your protein goals without breaking the budget.
Reviewed by Dietitian Jane Leverich, M.S., RDN
Key Points
- Protein-rich canned foods are a convenient way to up your protein intake.
- Options like canned sardines, chicken and chili are cost-effective options that taste great.
- Dietitians recommend stocking up on canned foods rich in protein to meet your protein goals.
Products touting added protein are everywhere–and they’re usually accompanied by a premium price tag. But getting more protein in your diet doesn’t have to be complicated or expensive. Just take a stroll down the canned food aisle in your grocery store, and you’ll find some seriously underrated options that can help you hit your protein goals. In fact, protein-rich canned foods can be just as convenient as a scoop of protein powder since they are pre-cooked and ready-to-eat.
To make the most of your pantry restock, we asked dietitians to share their favorite protein-packed canned foods that offer as much as 15 grams of protein per serving. Read on to find out what their top canned picks are for upping your protein intake.
1. Canned Sardines
Canned fish is making a big comeback–and sardines are getting some time in the spotlight. And, for good reason: they happen to be packed with protein–providing nearly 23 grams per can. “Beyond protein, sardines are rich in essential EPA and DHA omega-3 fatty acids, which support brain and heart health, says Alyssa Northrop, M.P.H., RD, LMT. She adds that they are also a good source of calcium because the fish bones are soft and edible.
Sardines may also be a better canned fish option for certain folks. “Because sardines are found lower on the food chain, they tend to contain less mercury and fewer contaminants than larger fish. That makes sardines a smart seafood choice for people who are pregnant or breastfeeding, as well as children, who need to be especially mindful of mercury exposure,” says Northrop.
So how do you eat sardines? If it’s your first time trying sardines, Northrop recommends picking up a flavored variety, which can help tame their strong “fishy” flavor. “They’re delicious enjoyed straight from the can with crackers or added to salads and grain bowls,” suggests Northrop.
2. Canned Trout
Trout doesn’t get as much attention as other fatty fish, but it happens to be a great source of heart-healthy fats. “Trout is a nutrient-dense canned fish that provides both high-quality complete protein and naturally occurring omega-3 fatty acids (EPA and DHA). With around 15 grams of protein per serving, depending on the brand, it offers a convenient way to support satiety, muscle maintenance and overall protein intake in a shelf-stable format,” says Johannah Katz, RD.
If salmon and tuna are your go-to canned fish, consider adding trout to your lineup. “Rotating proteins can help break monotony, improve long-term adherence to fish intake, and support dietary variety without requiring significant changes to meal structure or preparation,” adds Katz. She notes that trout is also a lower-mercury option, which is another reason to make the swap to trout on occasion. You can easily substitute canned trout for canned salmon or tuna in your favorite recipes, like salad or casserole.
3. Canned Chicken
When you’re looking to get the biggest protein boost per serving, canned chicken is the best choice. A 5-ounce can of chicken provides a whopping 32 grams of protein. Chicken is also a lean protein option that is low in saturated fat.
Plus, because the canned version is pre-cooked, you can save a lot of time in the kitchen when you use canned chicken instead of raw. When you’re meal planning, keep in mind that the texture of canned chicken is softer than fresh cooked. Use it whenever a recipe calls for shredded chicken or add it to pasta dishes and salads.
4. Canned Chili
Don’t overlook the canned soup section when searching for high-protein options. “Canned chili is a budget-friendly, convenient meal option that offers a balance of protein, fiber and carbohydrates to stay full and satisfied,” says Juliana Crimi, RD, MHSc. Depending on the brand, a one-cup serving of canned chili can have about 15 grams of protein.
Opt for canned chilis with beans added for a fiber-rich option that will keep you feeling fuller longer. Additionally, be sure to compare nutrition labels to monitor sodium levels, as pre-made chilis can be high in salt.
“For an easy meal, you can heat it up and enjoy it on its own, serve it over rice or a baked potato or add extra veggies like frozen cooked spinach to boost the nutrition even more,” says Crimi.
5. Canned Tuna
You can’t go wrong stocking your pantry with canned tuna. It’s an inexpensive and versatile source of protein with more than 20 grams per 5-ounce can. Alongside all that high-quality protein, tuna is also a well-known source of omega-3 fatty acids, just like sardines and trout.
Serve canned tuna on a leafy green salad or mix it with mayo for a tuna salad sandwich. You can also use it in pasta dishes, casseroles and even as a nacho topper.
Our Expert Take
If you are trying to add more protein to your diet, look no further than the pantry. Many canned foods are a seriously underrated source of protein, and they often provide other important nutrients, too. Dietitians recommend stocking up on canned sardines, tuna, trout, chicken and chili for convenient and cost-effective ways to hit your protein goals.
Comments are closed.