Canned foods can provide an affordable protein boost

The article highlights four canned options—tuna, lentils, chili and pea soup—that can supply meaningful amounts of protein while often costing less than fresh alternatives, and it notes sodium content varies with reduced-sodium versions available.

Americans are discussing protein more now, and new federal dietary guidance emphasizes prioritizing protein-rich foods. Experts quoted in the article note many people already consume more protein than standard recommendations. Canned foods are presented as an affordable, longer-lasting source that can rival fresh options in nutrient content. Registered dietitians cited in the piece say canned fruits, vegetables, beans and meats can be nutritious and sometimes retain nutrients well because they are processed soon after harvest. Key details: - Tuna: The article cites Starkist saying a three-ounce can of tuna can have about 16 grams of protein and a five-ounce can about 20 grams. It notes reduced-sodium options are available and reports Chicken of the Sea saying a can typically costs under $2. - Lentils: A 15-ounce can of lentils is reported to sell for under $3 and to provide roughly 6–9 grams of protein and about 9 grams of fiber; the piece cites a dietitian saying canned beans have soluble fiber that can support heart health. - Chili: A 15-ounce can of chili is described as providing about 16 to nearly 30 grams of protein, with sodium that may approach 1,000 milligrams in some varieties and that can be reduced in low-sodium versions; the article notes prices vary and that chilis can include meat and vegetables with vitamins and minerals. - Pea soup: A 15-ounce can of pea soup is reported to contain around 12 grams of protein and about 10 grams of fiber, with reduced-sodium versions around just over 500 milligrams of sodium and retail prices cited near $4. Summary: The article presents canned tuna, lentils, chili and pea soup as cost-conscious, shelf-stable sources of protein and fiber, while noting sodium content varies by product and reduced-sodium options exist. Undetermined at this time.