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Protein is important for many body functions including muscle growth and repair, immune support and satiety. However, meeting your daily protein needs might seem like it takes a lot of time-consuming planning and meal prep. Here are seven canned foods that provide at least 7 grams of protein per serving to help you meet your nutrition goals with less prep.
1 Tuna 22 grams protein per 5-ounce can Canned tuna is a protein powerhouse, boasting over 20 grams of protein per 5-ounce can. It's also a source of omega-3 fatty acids, which support heart health, help reduce infl ammation, promote joint health and more. Try adding canned tuna to salads, sandwiches or casseroles for a quick and easy protein boost.
2 Lentils 8 grams protein per 1⁄2-cup serving Canned lentils provide around 8 grams of protein and 7 grams of fiber per 1⁄2-cup serving. Both protein and fiber help us feel fuller longer. Lentils also are a good source of iron (boasting 16% of the Daily Value per 1⁄2 cup) and an excellent source of folate (with 37% DV per 1⁄2 cup).
These nutrients are crucial for oxygen transport, immune health and overall cell health. People are also reading..
. 3 Salmon 28 grams protein per 5-ounce can A 5-ounce serving of canned salmon typically contains around 28 grams of protein. Salmon is also packed full of omega-3 fatty acids and vitamin D, making it an excellent choice for bone, immune and heart health.
4 Black beans 8 grams protein per 1⁄2-cup serving Besides 8 grams of protein per 1⁄2 cup, black beans are also high in fiber, with 9 grams in that 1⁄2-cup serving, which is 32% of daily fiber needs. Black beans are rich in antioxidants, which can help reduce infl ammation in the body. 5 Sardines 23 grams protein per 3.
75-ounce can Canned sardines are not as popular as other canned fish like tuna and salmon, but they're incredibly nutrient-dense, off ering about 23 grams of protein per can. They are also packed with calcium, vitamin D and omega-3 fatty acids, which are crucial for the health of your bones, heart, immune system, skin and more. Enjoy canned sardines on crackers or atop a salad.
Sardines can have a strong fl avor on their own, so if you're new to eating them, consider trying them with additional fl avors like tomato sauce, lemon, fl avored olive oil or Dijon mustard to help mellow them out. 6 Chickpeas 7 grams protein per 1⁄2-cup serving Canned chickpeas provide just over 7 grams of protein per 1⁄2 cup. Canned beans also contain various vitamins and minerals as well as satiating fiber.
Plus, heart-healthy polyunsaturated fats (PUFAs) and low saturated fat content. 7 Chicken 32 grams protein per 5-ounce canCanned chicken provides an impressive 32 grams of protein per 5-ounce can. Since there's no cooking involved, it's an easy way to save time while hitting your protein intake goals.
Canned chicken is also rich in immune-supporting nutrients like zinc, selenium and B vitamins. Get local news delivered to your inbox!.
