read more How To Get Abs In A Month With Diet And Exercise how to get abs in a month

How To Get Abs In A Month With Diet And Exercise

read more How To Do Chest Dumbbell Flye chest dumbbell flye

How To Do Chest Dumbbell Flye

read more Best Chest Exercises For Men To Build Muscle chest exercises for men

Best Chest Exercises For Men To Build Muscle

read more The Best Gym Workout For Beginners Success best gym workout for beginners

The Best Gym Workout For Beginners Success

Best Canned Protein Sources Healthy Food

canned protein sources

Protein is a crucial macronutrient for maintaining overall health, repairing tissues, and building muscles. In today’s fast-paced world, canned protein sources can be a convenient and cost-effective solution to help you meet your protein needs. With their long shelf life, they are perfect for busy lifestyles, emergency situations, or simply when you’re in need of a quick, nutritious meal. Here’s our guide to the best protein sources in a can to keep you strong and healthy.

  1. Canned Chicken

Canned chicken is a versatile and lean protein source that can be used in a variety of dishes. A 100-gram serving contains approximately 24 grams of protein and a mere 2 grams of fat. Opt for canned chicken in water, rather than oil, to avoid excess calories and unhealthy fats.

Recipe ideas: Use canned chicken to make salads, soups, sandwiches, or quesadillas.

  1. Canned Tuna

Tuna is a popular canned protein source, loaded with heart-healthy omega-3 fatty acids. A 100-gram serving of canned tuna in water provides about 24 grams of protein, making it an excellent choice for those looking to maintain or build muscle mass.

Recipe ideas: Mix canned tuna with low-fat mayo for a sandwich filling, toss it into a salad, or use it as a topping for whole-grain crackers.

  1. Canned Salmon

Salmon is another nutritious canned fish option that’s high in protein and healthy fats. A 100-gram serving of canned salmon contains around 20 grams of protein, as well as a hefty dose of omega-3 fatty acids, which are essential for brain and heart health.

Recipe ideas: Make salmon patties, add it to pasta dishes, or use it as a topping for whole-grain toast with cream cheese and capers.

  1. Canned Sardines

Sardines are small, oily fish that pack a nutritional punch in a can. A 100-gram serving of canned sardines contains roughly 25 grams of protein, along with omega-3 fatty acids, calcium, and iron. They can be eaten straight out of the can or added to various recipes and are great canned protein sources.

Recipe ideas: Top your pizza with sardines, incorporate them into pasta sauces, or add them to a Greek salad for a protein boost.

  1. Canned Beans

Beans are an excellent plant-based protein source and a staple in many vegetarian and vegan diets. A 100-gram serving of canned black beans contains around 9 grams of protein, while canned chickpeas boast approximately 7 grams of protein per serving. They are also high in fiber, which aids in digestion and promotes satiety.

Recipe ideas: Create bean-based soups, salads, or dips like hummus. You can also use them as a protein-packed meat substitute in tacos or stir-fries.

  1. Canned Lentils

Lentils are another great plant-based protein option with a 100-gram serving of canned lentils providing approximately 9 grams of protein. They are also high in fiber, iron, and folate, making them a nutritious choice for any meal.

Recipe ideas: Use canned lentils in Indian-inspired dishes like dal, or add them to salads, soups, and stews for a protein boost.

  1. Canned Soy Products

Canned soy products like tofu and tempeh are excellent sources of plant-based protein. A 100-gram serving of canned tofu contains around 8 grams of protein, while canned tempeh provides about 19 grams of protein per serving. Both options are highly versatile and can be used in a variety of dishes, making them a favorite among vegetarians and vegans.

Recipe ideas: Use canned tofu in stir-fries, smoothies, or scrambled as a vegan egg substitute. Marinate and grill canned tempeh for a delicious sandwich filling, or use it in salads and rice bowls.

  1. Canned Edamame

Edamame, or young soybeans, are another protein-rich canned option. A 100-gram serving of canned edamame contains approximately 11 grams of protein. They are also a good source of fiber, vitamins, and minerals.

Recipe ideas: Enjoy canned edamame as a snack with a sprinkle of sea salt, toss them into salads or grain bowls, or use them as a protein-packed addition to stir-fries.

  1. Canned Jackfruit protein sources

While not as protein-dense as other options on this list, canned jackfruit still packs a nutritional punch with around 2 grams of protein per 100-gram serving. Jackfruit’s meaty texture makes it an ideal plant-based substitute for pulled pork or shredded chicken in various recipes.

Recipe ideas: Use canned jackfruit to make vegan pulled pork sandwiches, tacos, or nachos.

  1. Canned Quinoa

Quinoa is a complete protein, containing all nine essential amino acids your body needs. A 100-gram serving of canned quinoa provides approximately 4 grams of protein. It’s also gluten-free and rich in fiber, iron, and magnesium.

Recipe ideas: Create protein-packed quinoa salads, use it as a base for grain bowls, or mix it into soups and stews for added texture and nutrition.

With these canned protein sources in your pantry, you’ll be well-equipped to create healthy, protein-rich meals in no time. Whether you’re looking to incorporate more plant-based protein options or simply seeking convenient and nutritious alternatives to fresh meat and fish, these canned protein sources are the perfect solution. Stock up on these shelf-stable options, and you’ll always have a delicious and nutritious meal just a can opener away.

Share this

Most Recommended

Subscribe to our Newsletter

Stay up to date on the latest men’s health, fitness and lifestyle trends and tips.

    About Us

    Men’s Fit Club was started with the goal of empowering men to get the most out of their lives. This meant going beyond exercise and diet tips to really address the broad range of issues that men face on a daily basis – topics like recreation, finding love, sexual health and even sound fashion advice.