When you need a fast, filling meal, high-protein canned foods can rival fresh options—often at a lower cost and with a longer shelf life.
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Protein content: 16 grams
Serving size: 3 ounces, drained
Canned tuna is one of the most protein-dense shelf-stable foods available. A single serving provides as much protein as many fresh animal proteins, making it a reliable option for satiety and muscle maintenance.
Tuna also contains omega-3 fatty acids, which support heart and brain health. Light and skipjack tuna tend to be lower in mercury than albacore, making them a safer choice for frequent consumption.
How to eat it: Mix with olive oil and herbs for a simple tuna salad, or add to pasta, grain bowls, or sandwiches.
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Protein content: 18 grams
Serving size: 3 ounces, drained
Canned salmon delivers complete protein along with omega-3 fats and vitamin D. Since the soft bones are edible, it also provides calcium, which supports bone health.
Compared to many other canned proteins, salmon offers a broader nutrient profile beyond protein alone.
How to eat it: Use canned salmon in salmon cakes, salads, rice bowls, or mixed with yogurt and mustard for a quick spread.
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Protein content: 16 grams
Serving size: 1 cup
Canned chili combines protein from beans and, in wide varieties, meat, making it one of the more complete canned meal options. It also provides fiber, which helps support digestion and blood sugar regulation.
Nutrition varies widely between brands, and some options are high in sodium or added sugars. Look for products with less than 15% of the Daily Value (DV) of sodium, and minimal added sugar.
How to eat it: Serve chili on its own, over baked potatoes or rice, or alongside vegetables for a more balanced meal.
Kinga Krzeminska / Getty Images
Protein content: 9 grams
Serving size: ½ cup, drained
Canned lentils offer a convenient plant-based source of protein along with fiber, iron, and folate. While they provide less protein per serving than animal-based options, the protein–fiber combination helps promote fullness.
How to eat them: Add lentils to soups, stews, salads, or grain bowls, or toss with olive oil and vinegar for a simple side.
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Protein content: 6 grams
Serving size: ½ cup
Refried beans contribute plant-based protein along with fiber and carbohydrates that support steady energy levels.
Sodium and saturated fat levels vary widely. Look for lower-sodium options when possible, and be mindful that traditional refried beans can be higher in saturated fat, so portion size matters.
How to eat them: Use refried beans in wraps, tacos, quesadillas, or serve alongside eggs, rice, or roasted vegetables.
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Protein content: 10 grams
Serving size: 1 cup
Split pea soup is one of the more protein-rich canned soups due to its legume base.
It also provides fiber, making it more filling than broth-based options. Compared with cream-based soups, split pea soup delivers protein and fiber without relying on added cream or cheese.
How to eat it: Pair with whole-grain toast, or add extra lentils or canned chicken to boost protein.
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Protein content: 22 grams
Serving size: 3 ounces, drained
Canned chicken breast is a lean, versatile protein source that works well in quick meals. It delivers complete protein with very little fat, supporting muscle repair and immune health.
It’s especially useful for meal prep or situations where refrigeration is limited.
How to eat it: Add canned chicken to salads, wraps, soups, casseroles, or mix with yogurt and spices for a protein-rich spread.
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Protein content: 23 grams
Serving size: 3 ounces
Canned corned beef provides protein along with iron and vitamin B12, which support oxygen transport and energy metabolism.
However, it’s typically high in sodium, so it’s best enjoyed occasionally rather than as a daily protein source.
How to eat it: Use corned beef in small portions in hash-style dishes with potatoes and vegetables, or pair with fiber-rich foods for balance.
When shopping for canned protein sources, look for options with at least 10 grams of protein per serving and minimal added sugars.
Choosing lower-sodium varieties, or draining and rinsing canned foods, can significantly reduce sodium intake.
Pairing canned proteins with vegetables and whole grains helps create satisfying, nutritionally balanced meals using pantry staples.
