Canned foods are a box staple, but they often get a bad rap. While there are suboptimal varieties (the same goes for bread, cereal, and soda), research shows People who eat them are more likely to eat a diet higher in essential nutrients like calcium and potassium. So if you’re hoping to take in a healthier New Year, now’s the time to look for lean meat staples like canned chicken, lower your body fat percentage, and hit your daily nutritional values much more easily.
The chicken is the more popular animal protein in the United States and although it is usually purchased fresh, canned chicken is an option worth considering, especially if you want to save money on your grocery bill.
“Canned chicken is a convenient, stable source of protein that doesn’t require refrigeration, cooking, or significant preparation time,” says Ana Reisdorf, registered dietitian and founder of Food trends.
Plus, canned chicken is naturally juicier—something anyone who has choked on dry chicken breast will appreciate.
In this article, we’ll cover whether canned chicken is healthy, what to look for in a canned chicken brand, and fill you in on the best options on the market. Let’s dig in.
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Is canned chicken healthy?
Canned chicken is a healthy source of lean protein, as it is primarily white breast meat, a source of protein for those looking to gain lean muscle, or shed body fat. Eating protein-rich meals excludes hunger, helps to maintain Your hard earned muscle while losing fat or aging, and Supports muscle growth If you are eating a muscle building diet.
The amount of calories, fat, and protein varies from brand to brand, but on average, canned chicken is low in fat, high in protein, and no carbs. For example, one 200 calorie serving of Kirkland Canned Chicken, which is about 187 grams, contains 43.3 grams of protein, 3.3 grams of fat and no carbohydrates. Canned chicken is excellent high Selenium, choline and zinc and has good amounts of iron, magnesium and vitamin B6.
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One thing to be aware of is the potential for high sodium in canned chicken. The same 200-calorie serving of Kirkland’s canned chicken contains 7066.7 mg of sodium—a whopping 294 percent of the recommended daily intake. Interesting though, research shows that frequent canned food eaters consume only about 12 percent more sodium than infrequent canned food eaters. But it’s still worth it Tracking your total intake for the sake of your heart health.
Best Chicken Brands for Fast, Tasty Protein
Below is a list of the best healthy chicken brands you can buy, along with their nutritional information.
Wild Planet Organic Grilled Chicken Breast with Nerve Meat No Salt Added
Courtesy of Wild Planet
Wild Planet Organic Roast Chicken it’s organic, gluten-free, non-GMO and the lowest in sodium on our list, with only 35mg per 100g. Each container is filled with meat and nothing else – no water, broth, starches or fillers. “It’s a must-have in your pantry when you need a quick protein for a weeknight meal,” adds Adiana Castro, a registered dietitian, metabolic nutritionist and owner of Compass.
The nutrition facts, per serving
- Calories: 106 g
- Carbohydrates: 0 g
- Protein: 22.4g
- Fat: 2.9g
- Sodium: 35 mg
- Cholesterol: 35 g
All-Natural Chicken by Keystone Brand Meats Inc
Courtesy of Amazon
Keystone Brand Craters is a family business that distributes all natural canned chicken that is slow-cooked in its own juices-no extra water. Reviewers love its flavor and consistency, saying it’s perfect for chicken salad. This option is low in sodium and has a good amount of protein. A 100 gram serving contains 107 calories, 21 g protein, 1.8 g fat, 179 mg sodium and 45 mg cholesterol.
The nutrition facts, per serving
- Calories: 107 g
- Carbohydrates: 0 g
- Protein: 21 g
- Fat: 1.8g
- Sodium: 179 mg
- Cholesterol: 45 g
Lehman’s canned chicken
Courtesy of Lehman’s
Lehman’s canned chicken It has two ingredients – chicken and salt. The chicken is slow roasted in its own juices and is packed with flavor. It’s also a low-post option and has a decent amount of protein.
The nutrition facts, per serving
- Calories: 106 g
- Carbohydrates: 0 g
- Protein: 21.2 g
- Fat: 1.8g
- Sodium: 178 mg
- Cholesterol: 41 g
Simple truth organic chicken breast in water
Courtesy of Kroger
Made with only organic chicken, salt and water, Simple truth Organic chicken pieces Bosom It has great flavor and texture with small pieces of chicken, although there is more liquid in the pot than some other brands. It’s also a little high in sodium, but has a lot of protein.
The nutrition facts, per serving
- Calories: 127 g
- Carbohydrates: 2.5 g
- Protein: 27 g
- Fat: 2.3g
- Sodium: 679 mg
- Cholesterol: 94 g
Kroger Premium Natural Cut Chicken Breast in Water
Courtesy of Kroger
Kroger’s Premium Chicken Consomme it’s a tasty choice with firm pieces of chicken and a good amount of seasoning. It is made without additives – just breast meat, water and salt. Per 100 grams, it’s a lower protein option than some others and has a moderate amount of sodium.
The nutrition facts, per serving
- Calories: 139 g
- Carbohydrates: 0 g
- Protein: 16.5 g
- Fat: 2.4g
- Sodium: 471 mg
- Cholesterol: 112 g
Bumble Bee All-Natural Chicken Breast with Rib Meat
Courtesy of Walmart
In case you didn’t know, Bumble Bee makes more than just canned tuna these days. Recommended by Castro Bumble Bee’s Canned Chicken Breastwhich comes in big, juicy chunks that are firmer and more pleasant to eat (also, no tin aftertaste) than some of the more musical varieties. It has a good amount of protein and a moderate amount of sodium.
The nutrition facts, per serving
- Calories: 125 g
- Carbohydrates: 1.8 g
- Protein: 23.2 g
- Fat: 2.8g
- Sodium: 411 mg
- Cholesterol: 81 g
Valley fresh organic chicken breast on the water
Courtesy of Amazon
Valley Fresh Organic Chicken Breast it’s a low-calorie, low-fat option that has a decent amount of protein and moderate sodium. It’s free of additives, but full of flavor, although it can be a little dry.
The nutrition facts, per serving
- Calories: 85 g
- Carbohydrates: 0 g
- Protein: 18.7g
- Fat: 1.8g
- Sodium: 464 mg
- Cholesterol: 54 g
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Things to look for in canned chicken
Reisdorf recommends looking for canned chicken with simple ingredients, such as chicken, water and minimal salt or preservatives. “Depending on your needs, you can also look for containers that say ‘low sodium,’ organic, or ‘antibiotic-free’ for a healthier option,” she adds.
You may also want to choose brands with fewer additives, such as sodium phosphateartificial flavors and modified corn starch, and those in BPA-free containers.
Another tip is to check the label for fat to protein ratio to make sure it fits your dietary preferences, as some brands are higher in fat than others. “Look for brands that use lean protein like white meat or 100 percent breast meat,” says Castro, which will tend to be higher in protein and lower in fat.
How to use canned chicken to make meals with flavor
Castro says he combines chicken with fat and fiber to create a balanced meal. “A fattener could mix chicken with avocado and add colorful vegetables for fiber,” she says. Reisdorf likes to mix it with Greek yogurt or avocado for a healthier chicken salad, add it to salad and eat it on top of whole-wheat bread or a quesadilla.
Dalia BeydounMS, RD, suggests using it in place of tuna to make a chicken salad by tossing it with Greek yogurt, lemon juice, and chopped celery, adding it to a tortilla to make a wrap, or popping it on whole-wheat avocado bread. “Since it comes fully cooked, all you need are your favorite spices and seasonings to create a delicious and satisfying meal,” she says.
