How Much Protein in a Can of Chicken? The Complete Nutritional Breakdown

Ever grabbed a can of chicken from your pantry and wondered exactly how much protein you’re getting? I’ve been there too! As someone who relies on canned chicken for quick meals, I wanted to dig into the actual nutritional facts to see if this convenient protein source is really worth keeping stocked in my kitchen.

The Quick Answer: Protein Content in Canned Chicken

A standard 5-ounce (142g) can of chicken typically contains 22-31 grams of protein, depending on the brand and whether it’s packed in water or broth. This means a single can provides approximately 40-60% of the average adult’s daily protein needs!

Let’s break down the exact numbers from different sources

• According to Red Table Meats, a 5-ounce can contains around 22-25 grams of protein
• Chef’s Resource states that a 5-ounce (142g) serving provides 20-25 grams of protein
• Eat This Much lists a specific measurement of 31 grams of protein in a 5-ounce can with broth

That’s a pretty impressive protein punch for such a small. shelf-stable package!

Understanding Canned Chicken’s Nutritional Profile

Beyond just protein a typical 5-ounce can of chicken (with broth) provides

The macronutrient breakdown is approximately:

• 55% protein
• 45% fat
• 0% carbs

This makes canned chicken an excellent option for low-carb or keto diets, while providing substantial protein for muscle maintenance and growth.

Complete Protein Source

One thing I love about canned chicken is that it’s a complete protein source. This means it contains all nine essential amino acids your body can’t produce on its own:

• Histidine
• Isoleucine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Valine

These amino acids are crucial for important bodily functions like building muscle, repairing tissue, and producing enzymes and hormones. Unlike some plant proteins which may be incomplete (missing one or more essential amino acids), chicken provides the full spectrum.

Beyond Protein: Other Nutritional Benefits

While we’re focused on protein, canned chicken delivers some impressive micronutrients too:

• Niacin: 56% of Daily Value
• Selenium: 41% of Daily Value
• Vitamin B6: 38% of Daily Value
• Phosphorus: 23% of Daily Value
• Zinc: 18% of Daily Value

These nutrients support immunity, energy metabolism, bone health, and nerve signaling. So you’re getting way more than just protein with each serving!

Factors That Affect Protein Content

Chicken Type and Packing Medium

The protein content can vary slightly based on:

1. Type of chicken meat – White meat (breast) typically has slightly higher protein and lower fat than dark meat
2. Packing medium – Whether packed in water or broth doesn’t significantly impact protein content, but does affect sodium levels
3. Added ingredients – Some brands may include additives that could marginally affect nutritional values

Reading Labels Accurately

When checking the protein content on canned chicken, pay attention to:

• Serving size – Is it for the whole can or just a portion?
• Drained weight – Some labels list nutrition for drained chicken only
• Protein per serving – Look for at least 20g per standard can for a good protein source

Canned vs. Fresh Chicken Protein Comparison

Many people wonder if canned chicken has the same protein content as fresh. The good news is that the protein content is generally comparable for equal weights!

The main differences are:

• Texture (canned is softer)
• Sodium content (canned is typically higher)
• Convenience factor (canned wins hands down!)

Practical Ways to Use Canned Chicken for Protein

I use canned chicken all the time in my kitchen! Here are some of my favorite ways to incorporate this protein powerhouse:

• Quick chicken salad with Greek yogurt, celery and grapes
• Added to pasta dishes for an instant protein boost
• Stuffed in wraps or sandwiches with veggies
• Mixed into soups or casseroles
• Topped on salads for an easy lunch
• Straight from the can as a snack (I sometimes do this when I’m really hungry!)

Tips for Choosing the Best Canned Chicken

Not all canned chicken is created equal. Here’s what I look for:

• Clear labeling with minimal added ingredients
• Low sodium options when available
• No dents or damage to the can
• Reputable brands known for quality
• Chicken packed in water rather than oil for fewer calories

Food Safety and Storage

Once you’ve opened that can of protein-packed chicken, proper storage is essential:

• Transfer any unused portion to an airtight container
• Refrigerate immediately after opening
• Consume within 3-4 days for best quality and safety
• Never taste questionable chicken – when in doubt, throw it out!

FAQs About Protein in Canned Chicken

Is canned chicken good for building muscle?

Absolutely! With 22-31g of complete protein per can, it’s an excellent choice for muscle building and recovery. Many athletes and fitness enthusiasts keep it on hand for quick post-workout meals.

How does canned chicken compare to other protein sources?

A 5-ounce can of chicken (31g protein) contains roughly the same protein as:

• 4-5 large eggs
• 1 chicken breast
• 1.5 cups of Greek yogurt
• 1.8 cups of black beans

Can I rely solely on canned chicken for my daily protein?

While canned chicken is a great protein source, nutritionists recommend consuming a variety of protein sources throughout the day. This ensures you get a range of nutrients and amino acid profiles.

Is the sodium content in canned chicken a concern?

A standard can contains about 714mg of sodium (31% of daily value), which is something to be mindful of if you’re watching your sodium intake. To reduce sodium:

• Choose low-sodium varieties
• Drain and rinse the chicken before eating
• Balance with low-sodium foods throughout the day

The Bottom Line

With 22-31 grams of high-quality, complete protein per 5-ounce can, canned chicken definitely earns its place as a protein powerhouse in your pantry. It’s affordable, convenient, and versatile enough to use in countless recipes.

For anyone looking to increase their protein intake—whether you’re an athlete, trying to lose weight, or just wanting to maintain good health—canned chicken offers one of the most accessible ways to do so.

I personally keep at least 3-4 cans in my pantry at all times for those days when I need a quick protein fix without the hassle of cooking fresh meat. The protein-to-calorie ratio simply can’t be beat for convenience foods!