As Americans continue to consume more protein than recommended, canned foods offer a cost-effective solution to boost daily intake without breaking the bank. According to experts, the average American already consumes around 20% more protein than the suggested daily amount.
The new federal dietary guidelines have emphasised the importance of prioritising protein-rich foods, both from animal and plant sources. This has further fueled the ongoing protein craze sweeping the nation. However, with grocery prices on the rise, many are seeking more budget-friendly options to supplement their protein needs.
Registered dietitian Kelsey Dressin explains that canned fruits, vegetables, beans and even meats can be just as nutritious as their fresh counterparts. “In some cases, canned options may even retain nutrients better because they’re processed shortly after harvest, locking in vitamins and minerals,” she said.
One such versatile canned option is tuna, which can provide up to 20 grams of protein per 5-ounce can – comparable to a cup of legumes or an ounce of beef or turkey jerky. While canned foods are often high in sodium for preservation, low-sodium varieties are now readily available, typically costing under £2.
Canned lentils, another protein-packed pantry staple, offer 6-9 grams of protein per 15-ounce can, along with a healthy dose of fibre to keep you feeling full. “Canned beans have an increased amount of soluble fiber, which can support a healthy heart and cholesterol,” registered dietitian Roy Gildersleeve told The Ohio State University.
Chili is another canned meal that can deliver a substantial protein punch, with 16-30 grams per 15-ounce can, depending on the variety. Registered dietitian Bianca Tamburello advises opting for leaner protein sources like turkey, tofu or beans to reduce saturated fat content.
Finally, a 15-ounce can of pea soup packs around 12 grams of protein – about the same as three-quarters of a cup of cottage cheese. Peas are also a great source of fibre, with 10 grams per can.
As the cost of living continues to rise, canned goods offer a convenient and affordable way for Britons to boost their protein intake without straining their budgets.
