Discover 7 high-protein canned foods that dietitians recommend adding to your pantry.
Its important for many body functions including muscle growth and repair, immune support and satiety.
What Is Protein & Why Do You Need It?
Photo:PHOTOGRAPHER: MORGAN HUNT GLAZE, PROP STYLIST: JOSH HOGGLE, FOOD STYLIST: RENU DHAR
Protein is a key macronutrient that your body needs for a variety of functions throughout your entire lifetime.
7 Canned Foods That Add 7+ Grams of Protein
1.
Both protein and fiber help us feel fuller longer.
These nutrients are crucial for oxygen transport throughout the body, immune health and overall cell health.
Youll typically find ready-to-go canned lentils in the same section as canned beans.
Canned Black Beans
Canned black beans offer 8 grams of protein per 12 cup.
Research also highlights that black beans are rich in antioxidants, which can help reduce inflammation in the body.
Enjoy cannedsardines on crackers, atop a crunchyGreek Salador in a lusciousLemon-Garlic Sardine Fettuccine.
Canned Chickpeas
Protein:7 grams per 12-cup serving
Canned chickpeas provide just over 7 grams of protein per 12 cup.
Chickpeas also contain heart-healthy polyunsaturated fats (PUFAs) while touting a low saturated fat content.
Use canned chickpeas inChickpea Salad Sandwichesor makeroasted chickpeasfor a delicious and nutritious snack.
Canned Chicken
Protein:32 grams per 5-ounce can
Canned chicken provides an impressive 32 grams of protein per 5-ounce can.
Twigge notes how canned chicken is also rich in immune-supporting nutrients like zinc, selenium and B vitamins.
Try using canned chicken in recipes likeChicken Saladlettuce wraps or ourCreamy Broccoli-Cauliflower Chicken Casserole.
Bonus points for addingcanned fruitsandcanned vegetablesto your plate for more fiber, vitamins and minerals, too!
Need more cooking inspiration?
Check out these15+ Dietitian-Approved Recipes Made with Canned Foods.
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FoodData Central.Fish, tuna, canned.
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FoodData Central.Lentils, from canned.
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U.S. Department of Agriculture.
FoodData Central.Fish, salmon, canned.
U.S. Department of Agriculture.
FoodData Central.Black beans, from canned, no added fat.
2023;4(3):1019-1038.
U.S. Department of Agriculture.
FoodData Central.Fish, sardine, Atlantic, canned in oil, drained solids with bone.
U.S. Department of Agriculture.
FoodData Central.Chickpeas, from canned, no added fat.
U.S. Department of Agriculture.
FoodData Central.Chicken, canned, no broth.
