Protein is crucial for many body functions like muscle growth, immune support, and keeping you full. Meeting your daily protein needs can feel overwhelming with all the planning and meal prep. Luckily, there are plenty of ready-to-eat Canned Foods that are high in protein and tasty.
Here are 7 canned foods that offer at least 7 grams of protein per serving to help you reach your nutrition goals with minimal effort.
What Is Protein and Why Is It Essential for You?
Protein is an essential nutrient your body needs for many important functions throughout your life. According to Lauren Twigge, a registered dietitian, protein is crucial for Health, growth, and development, as well as managing weight, controlling appetite, and keeping you full.
Protein also helps repair tissues, build muscles, and support muscle function as you get older.
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight. However, this amount can vary based on factors like health goals, age, sex, and activity level. Getting enough protein can help 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.
This list of canned foods provides budget-friendly, convenient ways to add more protein to your diet.
7 Canned Foods with Over 7 Grams of Protein
1. Canned Tuna
Protein: 22 grams per 5-ounce can
Canned tuna is a great source of protein, with over 20 grams per 5-ounce can. It also provides omega-3 fatty acids, which support heart health, reduce inflammation, and promote joint health.
You can easily add canned tuna to salads, sandwiches, or casseroles for a quick protein boost.
For a lower calorie and fat option, choose tuna canned in water rather than oil, as recommended by nutrition expert Lauren Twigge.
2. Canned Lentils
Protein: 8 grams per 1/2 cup serving
Lentils, along with beans, chickpeas, and split peas, are a type of pulse. Canned lentils offer about 8 grams of protein and 7 grams of fiber per half-cup serving, helping you feel full longer. They are also a good source of iron, providing 16% of your daily value per half-cup, and an excellent source of folate, with 37% of your daily value per half-cup.
These nutrients are important for transporting oxygen in the body, boosting immune health, and supporting overall cell health. You can usually find canned lentils in the same section as canned beans.
3. Canned Salmon
Protein: 28 grams per 5-ounce can
A 5-ounce can of salmon usually has about 28 grams of protein. It’s also rich in omega-3 fatty acids and vitamin D, which are great for your bones, immune system, and heart health.
You can use canned salmon in many recipes, like Garlicky Salmon Cakes, Lentil Salmon Salad, or Salmon Rice Bowls, to easily add protein to your meals.
4. Canned Black Beans
Protein: 8 grams per 1/2 cup serving
Canned black beans have 8 grams of protein per half-cup serving and are high in fiber, with 9 grams per serving, meeting 32% of your daily fiber needs. They are also rich in antioxidants, which can help reduce inflammation in the body.
You can add canned black beans to various dishes, such as a morning egg bowl, a No-Cook Black Bean Salad, or Black Bean Enchilada Skillet. If you’re concerned about sodium, simply drain and rinse the beans with water to reduce sodium content by up to 40%, as suggested by nutrition expert Lauren Twigge.
5. Canned Sardines
Protein: 23 grams per 3.75-ounce can
Canned sardines might not be as popular as tuna or salmon, but they’re packed with nutrients. Each can provides about 23 grams of protein and is rich in calcium, vitamin D, and omega-3 fatty acids, which are essential for healthy bones, heart, immune system, and skin.
You can enjoy canned sardines on crackers, in a crunchy Greek Salad, or in a delicious Lemon-Garlic Sardine Fettuccine. If you’re new to sardines, their strong flavor might be intense, so try adding flavors like tomato sauce, lemon, flavored olive oil, or Dijon mustard to balance the taste.
6. Canned Chickpeas
Protein: 7 grams per 1/2 cup serving
Canned chickpeas offer just over 7 grams of protein per half-cup serving. According to nutrition expert Lauren Twigge, they also provide important vitamins, minerals, and fiber that help balance blood sugar, support gut health, and keep you full longer. Chickpeas are low in saturated fat and contain heart-healthy polyunsaturated fats.
You can use canned chickpeas in various dishes, like Chickpea Salad Sandwiches, a flavorful Za’atar-Spiced Chickpea Dip, or roasted chickpeas for a tasty and nutritious snack.
7. Canned Chicken
Protein: 32 grams per 5-ounce can
