As grocery prices continue to rise, many individuals are seeking affordable ways to increase their protein intake. Canned foods have emerged as a practical solution, offering a nutritious alternative to fresh options. Experts highlight the benefits of integrating these foods into daily diets, particularly for those looking to balance cost and nutrition.
Protein Needs and Dietary Trends
The current dietary landscape in the United States emphasizes a need for protein-rich foods. Recent federal guidelines advocate for prioritizing protein sources, both from meat and plants, while reducing carbohydrate consumption. According to the Mayo Clinic, the recommended daily intake of protein is approximately 0.8 grams per kilogram of body weight, or about 0.36 grams per pound. Surprisingly, many Americans are already consuming around 20 percent more protein than necessary.
For those looking to add protein without straining their budgets, canned foods provide a convenient and cost-effective option. Registered dietitian Kelsey Dresen notes that canned fruits, vegetables, beans, and meats can be just as nutritious as their fresh counterparts. In some cases, the canning process preserves nutrients more effectively, locking in essential vitamins and minerals shortly after harvest.
Top Canned Protein Sources
Canned tuna is a standout choice, offering around 16 grams of protein in a three-ounce can and 20 grams in a five-ounce can, according to Starkist. This protein content is comparable to that found in a cup of legumes or an ounce of beef jerky. While canned foods are often high in sodium, which is used for preservation, there are numerous reduced-sodium options available. For instance, a low-sodium can of tuna typically contains less than 300 milligrams of sodium and costs under $2.
Another valuable option is canned lentils, which usually retail for under $3 for a 15-ounce can. They provide between six and nine grams of protein, similar to an ounce of raw almonds or a large egg, along with approximately nine grams of fiber. This combination keeps individuals feeling full throughout the day. Registered dietitian Roy Gildersleeve emphasizes that canned beans are rich in soluble fiber, which supports heart health and helps maintain healthy cholesterol levels.
Canned chili is another protein-packed choice, with a 15-ounce can containing between 16 and nearly 30 grams of protein. However, it can also have high sodium levels, with some varieties containing nearly 1,000 milligrams. Fortunately, many brands offer reduced-sodium versions that cut this amount in half. Depending on the ingredients, a can of chili can provide essential nutrients, including immune-boosting vitamin E. Dietitian Bianca Tamburello recommends selecting chilis made with lean proteins such as turkey, tofu, or beans, which tend to contain less saturated fat than those made with beef or pork.
For a lighter option, canned pea soup contains around 12 grams of protein and costs about $4 for a 15-ounce can. This protein content is similar to that found in three-quarters of a cup of cottage cheese. Additionally, a 15-ounce can of pea soup offers around 10 grams of fiber. The American Institute for Cancer Research suggests that legumes are an excellent way to reduce meat consumption while still receiving adequate nutrition.
Overall, incorporating canned foods into daily diets presents a cost-effective strategy for increasing protein intake without compromising on nutrition. As prices for fresh produce and meats continue to escalate, these options provide accessible and nutritious alternatives, aligning with current dietary recommendations.
