Are you looking for a simple and affordable way to boost your protein intake? Look no further than your local grocery store's canned food aisle! While Americans are obsessed with protein, many are eating too much of it, and the new federal dietary guidance is pushing for a renewed focus on protein-rich foods. But here's where it gets controversial: experts say that most Americans are already eating too much protein, and canned foods can be a great, cheap source of this essential molecule. So, let's dive into some of the best canned foods to add to your diet, and explore why they're so nutritious and affordable. But first, let's talk about why protein is so important.
Protein is a crucial nutrient that helps build and repair muscles, tissues, and organs. It also plays a vital role in producing enzymes and hormones, and helps keep you feeling full and satisfied after meals. The recommended daily intake of protein is 0.8 grams per kilogram of body weight, or 0.36 grams per pound, according to the Mayo Clinic. But, with the rising cost of groceries, it can be challenging to meet these needs on a budget. That's where canned foods come in!
Canned foods are often more affordable and longer-lasting than fresh options, and they can be just as nutritious. In fact, canned fruits, vegetables, beans, and even meats can retain nutrients better than their fresh counterparts because they're processed shortly after harvest. So, let's explore some of the best canned protein sources and why they're so great.
Tuna
Canned tuna is a fantastic source of protein, with as much as 16 grams in a three-ounce can and 20 grams in a five-ounce can, according to the popular tuna brand Starkist. That's about as much protein as a cup of legumes or an ounce of beef or turkey jerky. However, canned tuna is often high in sodium, which can raise blood pressure and stress the heart. But, there are now many reduced-sodium options available, typically costing under $2.
Lentils
A 15-ounce can of lentils, which usually sells for under $3, provides between six and nine grams of protein. That's about the same amount found in an ounce of raw almonds or a large egg. Canned lentils are also a great source of fiber, with around nine grams in a 15-ounce can, which can help keep you full throughout the day.
Chili
A 15-ounce can of chili may have nearly 1,000 milligrams of sodium, but it also provides between 16 and nearly 30 grams of protein. Depending on the type of canned chili you buy for up to $8, the meal can be incredibly nutrient-dense, including meat and vegetables that contain essential vitamins and minerals. For a healthier option, look for chilis made with turkey, tofu, chicken, or beans, which are leaner proteins with less saturated fat.
Pea Soup
A 15-ounce can of pea soup has around 12 grams of protein, which is about the same amount as three-quarters of a cup of cottage cheese, a favorite protein snack for gym rats. Peas are also a great source of fiber, with around 10 grams in a 15-ounce can, which can cost around $4.
So, there you have it! Canned foods can be a great, affordable way to boost your protein intake and meet your nutritional needs. But, remember to check the sodium content and choose reduced-sodium options when possible. Now, it's time for you to share your thoughts! Do you have any favorite canned protein sources? Or, do you disagree with our picks? Let us know in the comments below!
