The Independent's journalism is supported by our readers. When you purchase through links on our site, we may earn commission.
Don't Overlook These Canned Foods Packed With Protein And Affordable
Americans are currently consuming approximately twenty percent more protein daily than recommended levels, according to nutritional experts. This trend coincides with a national protein craze that has seen more products emphasising this essential molecule for muscle building and satiety.
New Dietary Guidelines Spark Discussion
Recent federal dietary guidance has controversially emphasised prioritising protein-rich foods, advocating for increased consumption of both meat- and plant-sourced proteins while reducing carbohydrate intake. This development comes as grocery prices continue their upward trajectory, making affordable nutrition increasingly important for households across the country.
Registered dietitian Kelsey Dresen explains the nutritional value of canned alternatives: "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."
Protein Recommendations Versus Reality
The Mayo Clinic recommends people consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. However, most Americans significantly exceed this guideline, creating both opportunities and challenges for those seeking balanced nutrition on constrained budgets.
Canned foods present a practical solution, offering comparable nutrition to fresh options while providing greater affordability and extended shelf life. These preserved products can serve as valuable components of a protein-conscious diet without straining household finances.
Four Canned Protein Powerhouses
Tuna: The Classic Protein Source
Canned tuna delivers substantial protein content, with approximately sixteen grams in a three-ounce can and twenty grams in a five-ounce serving according to Starkist. This equals the protein found in a cup of legumes or an ounce of beef jerky.
While canned foods often contain elevated sodium levels for preservation and flavour enhancement, numerous reduced-sodium options now exist. Chicken of the Sea reports their low-sodium tuna typically contains under three hundred milligrams per can, with prices generally remaining below two dollars.
Lentils: Plant-Based Protein And Fiber
A fifteen-ounce can of lentils, usually priced under three dollars, provides between six and nine grams of protein - equivalent to an ounce of raw almonds or a large egg. These canned legumes also deliver approximately nine grams of fiber, promoting sustained fullness throughout the day.
Registered dietitian Roy Gildersleeve highlights their cardiovascular benefits: "Canned beans have an increased amount of soluble fiber, which can support a healthy heart and cholesterol."
Chili: Nutrient-Dense Meal Option
Canned chili represents a substantial protein source, delivering between sixteen and nearly thirty grams per fifteen-ounce can. While standard versions may contain nearly one thousand milligrams of sodium, reduced-sodium alternatives typically halve this content.
Priced up to eight dollars, canned chili can provide remarkable nutrient density through combinations of meat and vegetables containing essential vitamins and minerals. Beef and bean varieties offer immune-supporting vitamin E, while dietitian Bianca Tamburello recommends seeking chilis featuring turkey, tofu, chicken or beans: "Those are leaner proteins that typically have less saturated fat than chili made with beef or pork."
Pea Soup: Unexpected Protein Contributor
A fifteen-ounce can of pea soup contains around twelve grams of protein, matching three-quarters of a cup of cottage cheese. Priced at approximately four dollars, this option also provides about ten grams of fiber alongside its protein content.
The American Institute for Cancer Research notes: "All legumes contain protein without fat, so they are a great way to cut back on meat while still getting good nutrition." Reduced-sodium pea soup varieties typically contain just over five hundred milligrams of sodium.
Balancing Nutrition And Budget
As Americans navigate both protein recommendations and economic pressures, canned foods emerge as practical nutritional solutions. These preserved options allow consumers to maintain protein intake while managing food budgets effectively, particularly when selecting reduced-sodium varieties to address health considerations.
The combination of extended shelf life, consistent nutritional value, and competitive pricing positions canned proteins as valuable components of modern dietary planning, especially for households seeking to balance nutritional goals with financial realities.
