You're Sleeping on Canned Chicken. These Are the Best Brands to Hit Your Protein Quota

Canned foods are a pantry staple, but they often get a bad rap. While there are suboptimal varieties (same goes for bread, oatmeal, 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 get healthier in the new year, it’s time to seek out lean meat staples, like canned chicken, to make lowering your body fat percentage and hitting your daily nutrient values that much easier. 

Chicken is the most popular animal protein in the United States and although it’s typically bought fresh, canned chicken is an option worth considering, especially if you want to save money on your grocery bill. 

“Canned chicken is a convenient, shelf-stable source of protein that requires no refrigeration, cooking, or significant prep time,” says Ana Reisdorf, a registered dietitian and founder of The Food Trends.

Plus, canned chicken is naturally more juicy—something anyone who’s choked down 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 since it’s mainly white breast meat, a go-to protein source for those looking to gain lean muscle or shed body fat. Eating protein rich meals staves off hunger, helps preserve your hard-earned muscle while losing fat or aging, and supports muscle growth if you’re eating a muscle-building diet.

The amount of calories, fat, and protein differs from brand to brand, but on average, canned chicken is low in fat, high in protein, and free of carbs. For instance, 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 carbs. Canned chicken is exceptionally high in 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. That same 200-calorie serving of Kirkland’s canned chicken contains 7066.7mg of sodium—a whopping 294 percent of the recommended daily intake. Interestingly though, research shows that frequent canned food eaters only consume about 12 percent more sodium than infrequent canned food eaters. But it’s still worth watching your overall intake for the sake of your heart health.

Best Canned Chicken Brands for Quick, Tasty Protein

Below is a list of the best healthy canned chicken brands you can buy, along with their nutritional information.

Wild Planet Organic Roasted Chicken Breast with Rib Meat No Salt Added

Wild Planet’s Organic Roasted Chicken Breast is organic, gluten-free, non-GMO, and the lowest in sodium on our list, with only 35 mg per 100 grams. Each can is packed 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 dietician, metabolic dietitian nutritionist, and owner of Compass Nutrition.

Nutrition Facts, Per Serving

• Calories: 106 g
• Carbs: 0 g
• Protein: 22.4 g
• Fat: 2.9 g
• Sodium: 35 mg
• Cholesterol: 35 g

All-Natural Chicken by Keystone Brand Meats Inc

Keystone Brand Meats is a family business that distributes all-natural canned chicken that’s slow-cooked in its own juices—no additional water. Reviewers love its flavor and consistency, saying it’s ideal for chicken salad. This pick 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.

Nutrition Facts, Per Serving

• Calories: 107 g
• Carbs: 0 g
• Protein: 21 g
• Fat: 1.8 g
• Sodium: 179 mg
• Cholesterol: 45 g

Lehman’s Canned Chicken

Lehman’s Canned Chicken 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-sodium option and has a decent amount of protein. 

Nutrition Facts, Per Serving

• Calories: 106 g
• Carbs: 0 g
• Protein: 21.2 g
• Fat: 1.8 g
• Sodium: 178 mg
• Cholesterol: 41 g

Simple Truth Organic Chunk Chicken Breast in Water

Made with just organic chicken, salt, and water, Simple Truth Organic Chunk Chicken Breast has great taste and texture with small chunks of chicken, though there’s more liquid in the can than in some other brands. It’s also a bit high in sodium, but has a high amount of protein. 

Nutrition Facts, Per Serving

• Calories: 127 g
• Carbs: 2.5 g
• Protein: 27 g
• Fat: 2.3 g
• Sodium: 679 mg
• Cholesterol: 94 g

Kroger Premium Natural Chicken Breast Chunk in Water

Kroger’s Premium Canned Chicken Breast is a tasty option with firm chunks of chicken and a good amount of seasoning. It’s 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. 

Nutrition Facts, Per Serving

• Calories: 139 g
• Carbs: 0 g
• Protein: 16.5 g
• Fat: 2.4 g
• Sodium: 471 mg
• Cholesterol: 112 g

Bumble Bee All-Natural Chicken Breast with Rib Meat

If you didn’t know, Bumble Bee makes more than just canned tuna nowadays. Castro recommends Bumble Bee’s Canned Chicken Breast, which comes in large, juicy chunks that are more firm and pleasant to eat (also, no tin taste) than some of the more mushy varieties. It’s got a good amount of protein and a moderate amount of sodium. 

Nutrition Facts, Per Serving

• Calories: 125 g
• Carbs: 1.8 g
• Protein: 23.2 g
• Fat: 2.8 g
• Sodium: 411 mg
• Cholesterol: 81 g

Valley Fresh Organic Chicken Breast in Water

Valley Fresh Organic Chicken Breast is a low-calorie and fat option that has a decent amount of protein and moderate sodium. It’s free of additives, but packed with flavor, though it can be a bit dry. 

Nutrition Facts, Per Serving

• Calories: 85 g
• Carbs: 0 g
• Protein: 18.7 g
• Fat: 1.8 g
• 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 cans that say ‘low sodium,’ ‘organic,’ or ‘free from antibiotics’ for a healthier choice,” she adds.

You may also want to choose brands with fewer additives, such as sodium phosphate, artificial flavors, and modified corn starch, and those in BPA-free cans.

Another tip is to check the label for fat-to-protein ratio to make sure it fits your diet preferences, as some brands are higher in fat than others. “Look for brands that use lean protein like all-white meat or 100 percent breast meat,” says Castro, which will tend to have higher protein and lower fat.

How to Use Canned Chicken to Make Flavor-Packed Meals

Castro says to pair the chicken with fat and fiber to create a balanced meal. “A fat could be mixing the chicken with avocado and adding 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 on top of whole-grain bread or a quesadilla.

Dalia Beydoun, MS, RD, suggests using it in place of tuna to make a chicken salad by mixing it with Greek yogurt, lemon juice, and chopped celery, adding it to a tortilla to make a wrap, or scooping it on toasted whole wheat bread with avocado. “Since it comes fully cooked, all that’s needed is your favorite seasoning and condiments to create a tasty and satisfying meal,” she says.

Source
Las Vegas News Magazine