7 Canned Foods With 7+ Grams of Protein Per Serving

Protein has been in the spotlight for quite some time, and for good reason. It’s 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. Thankfully, there are several protein-packed canned foods that are ready-to-eat and delicious to help you up your intake. Here are 7 canned foods that provide at least 7 grams of protein per serving to help you meet your nutrition goals with less prep.

What Is Protein & Why Do You Need It?

Protein is a key macronutrient that your body needs for a variety of functions throughout your entire lifetime. Lauren Twigge M.C.N., RDN, LD, registered dietitian and owner of Lauren Twigge Nutrition points to research and mentions, “Protein intake is critical for health, growth and development, weight maintenance, appetite management, satiety and more.” Protein is also key in repairing tissues, promoting muscle growth and supporting muscular function as you age.

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. However, this number may greatly vary based on several individual factors like health goals, age, sex and activity level. Ensuring you get enough protein to meet your needs can help you maintain muscle mass, support weight management and promote overall health. Not sure how much protein you need? Check out our guide on How Much Protein to Eat Every Day. 

This list of canned foods is meant to help you add budget-friendly, convenient sources of protein into your meals. 

7 Canned Foods That Add 7+ Grams of Protein

1. Canned Tuna

Protein: 22 grams 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 supports heart health, help reduce inflammation, promote joint health and more. Try adding canned tuna to all types of recipes like salads, sandwiches or casseroles for a quick and easy protein boost.

If you’re looking for a lower calorie and lower fat option, Twigge advises choosing tuna that is canned in water instead of oil.

2. Canned Lentils

Protein: 8 grams per 1/2 cup serving

Lentils are a type of “pulses”, alongside beans, chickpeas and split peas. 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 are also a good source of iron (boasting 16% of daily value per ½ cup) and an excellent source of folate (with 37% of daily value per ½ cup). These nutrients are crucial for oxygen transport throughout the body, immune health and overall cell health. You’ll typically find ready-to-go canned lentils in the same section as canned beans.

You can use canned lentils in soups, dips or salads like our Mixed Greens with Lentils & Sliced Apple.

3. Canned Salmon

Protein: 28 grams 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. 

You can add canned salmon to a variety of recipes like our Garlicky Salmon Cakes, Lentil Salmon Salad or over Salmon Rice Bowls as a ready-to-go protein source.

4. Canned Black Beans

Protein: 8 grams per 1/2 cup serving

Canned black beans offer 8 grams of protein per 1/2 cup. They’re also high in fiber with 9 grams in the same serving, which is 32% of the daily fiber needs. Research also highlights that black beans are rich in antioxidants, which can help reduce inflammation in the body.

Add canned black beans to a morning egg bowl, a colorful No-Cook Black Bean Salad, or our Black Bean Enchilada Skillet. Twigge adds, “If you are worried about the sodium content of canned beans, you can simply drain and rinse the beans with water which can lower the sodium content by up to 40%.”

5. Canned Sardines

Protein: 23 grams 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, offering 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, atop a crunchy Greek Salad or in a luscious Lemon-Garlic Sardine Fettuccine. Sardines can have a strong flavor on their own, so if you’re new to eating them, consider trying them with additional flavors like tomato sauce, lemon, flavored olive oil or dijon mustard to help mellow them out. 

6. Canned Chickpeas

Protein: 7 grams per 1/2 cup serving

Canned chickpeas provide just over 7 grams of protein per 1/2 cup. Twigge mentions, “Beyond the protein content, canned beans contain various vitamins and minerals as well as satiating fiber that can help balance blood sugar, promote gut health and keep you fuller for longer.” Chickpeas also contain heart-healthy polyunsaturated fats (PUFAs) while touting a low saturated fat content. 

Use canned chickpeas in Chickpea Salad Sandwiches, blended into a savory Za’atar-Spiced Chickpea Dip or make roasted chickpeas for a delicious and nutritious snack.

7. Canned Chicken

Protein: 32 grams per 5-ounce can

Canned 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. Twigge notes how canned chicken is also rich in immune-supporting nutrients like zinc, selenium and B vitamins. 

Try using canned chicken in recipes like Chicken Salad lettuce wraps, Creamy Buffalo Chicken Salad or our Creamy Broccoli-Cauliflower Chicken Casserole.

The Bottom Line

Incorporating a variety of these canned foods into your diet is a simple, cost-effective and convenient way to boost your protein intake. Bonus points for adding canned fruits and canned vegetables to your plate for more fiber, vitamins and minerals, too!

Need more cooking inspiration? Check out these 15+ Dietitian-Approved Recipes made with Canned Foods.