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Four Canned Foods That Deliver High Protein on a Budget
Americans are currently experiencing a significant protein craze, with an increasing number of food products boasting enhanced levels of this essential molecule that supports muscle development and promotes satiety. This trend aligns with new federal dietary guidelines that emphasise prioritising protein-rich foods, advocating for greater consumption of both meat- and plant-based protein sources while reducing carbohydrate intake.
However, nutrition experts caution that most Americans are already consuming approximately 20 percent more protein daily than recommended. The Mayo Clinic advises individuals to aim for 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.
For those seeking to increase their protein intake amid rising grocery prices, canned foods present a simple, economical solution. These pantry staples can compete with fresh alternatives while offering greater affordability and extended shelf life.
"Canned fruits, vegetables, beans and even meats can be just as nutritious as fresh versions. In some cases, canned options may even retain nutrients better because they're processed shortly after harvest, locking in vitamins and minerals," explained registered dietitian Kelsey Dresen.
Canned Tuna: A Protein Powerhouse
Canned tuna serves as an excellent protein source, delivering approximately 16 grams in a three-ounce can and 20 grams in a five-ounce can according to popular brand Starkist. This protein content rivals that found in a cup of legumes or an ounce of beef or turkey jerky.
While canned foods often contain elevated sodium levels for preservation and flavour enhancement—which can potentially increase blood pressure and strain the heart—numerous reduced-sodium alternatives are now available. Brands like Chicken of the Sea offer low-sodium tuna options typically containing under 300 milligrams per can, with prices generally remaining below $2.
Canned Lentils: Fibre-Rich Nutrition
A 15-ounce can of lentils, usually retailing for under $3, provides between six and nine grams of protein—comparable to an ounce of raw almonds or a large egg. Beyond protein, canned lentils deliver substantial dietary fibre, with approximately nine grams per 15-ounce can, helping maintain fullness throughout the day.
"Canned beans have an increased amount of soluble fibre, which can support a healthy heart and cholesterol," registered dietitian Roy Gildersleeve told The Ohio State University.
Canned Chili: Nutrient-Dense Meal Option
A standard 15-ounce can of chili may contain nearly 1,000 milligrams of sodium, though reduced-sodium versions typically halve this content. Despite sodium considerations, these cans deliver impressive protein levels ranging from 16 to nearly 30 grams.
Priced up to $8 depending on variety, canned chili can provide remarkable nutrient density through combinations of meat and vegetables containing essential vitamins and minerals. For instance, beef and bean varieties offer vitamin E, which supports immune health.
"Those are leaner proteins that typically have less saturated fat than chili made with beef or pork," she advised.
Canned Pea Soup: Plant-Based Protein Source
A 15-ounce can of pea soup contains around 12 grams of protein—equivalent to three-quarters of a cup of cottage cheese, a favourite protein snack among fitness enthusiasts. Peas also contribute significant fibre, with approximately 10 grams per 15-ounce can costing about $4.
"All legumes contain protein without fat, so they are a great way to cut back on meat while still getting good nutrition," noted the American Institute for Cancer Research. Reduced-sodium pea soup varieties typically contain just over 500 milligrams of sodium.
As grocery costs continue to escalate, these four canned options demonstrate how budget-conscious consumers can maintain adequate protein intake without compromising nutritional value or financial constraints.
