How Much Protein is in a Can of Chicken?

Chicken is one of the most popular sources of protein. It’s cheap, can be used in many ways, and is easy to find everywhere, even in canned food sections of grocery stores. Having canned chicken on hand is a quick and easy way for many people to add protein to their meals. But how much protein is in those handy cans? Let’s figure it out separately.

Typical Protein Content

On average, a 5 ounce can of canned chicken contains around 22-25 grams of protein This protein content remains fairly consistent regardless of whether the chicken is packed in water or broth.

To put this protein amount into perspective, the recommended daily intake of protein for the average adult is around 50 grams. So a single can of chicken provides close to half of your daily needs.

Of course, actual protein amounts vary between specific brands and chicken types. Always check the Nutrition Facts label for exact details. But in most cases, you can expect right around 25 grams protein per standard 5 ounce can.

Complete vs Incomplete Protein

The protein found in canned chicken is a complete protein. This means it has all nine amino acids that your body needs but can’t make itself. These include:

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

Consuming complete proteins is important, as your body needs these amino acids for critical functions like building muscle, repairing tissue, and producing enzymes and hormones.

On the other hand, plant proteins like those found in nuts and beans are incomplete, which means they lack one or more essential amino acids. So getting protein from chicken or other animal products makes sure you get the whole range.

Benefits Beyond Protein

While protein is the predominant nutrient, canned chicken also provides some other nutritional perks. A 5 ounce serving contains:

• Selenium – 41% DV
• Niacin – 43% DV
• Vitamin B6 – 29% DV
• Phosphorus – 16% DV

These minerals and vitamins help the body’s immune system, energy levels, bone health, and nerve communication. Along with high-quality protein, canned chicken gives you a dose of micronutrients.

Using Canned Chicken for Your Protein Needs

Because of its stellar protein content, convenient canned chicken can help you meet your daily protein goals in a variety of ways:

• Add it to salads, grains, and veggies
• Use it in sandwiches and wraps
• Mix it into soups or casseroles
• Enjoy it straight from the can as a snack

For variety, alternate canned chicken with other protein-rich foods like eggs, Greek yogurt, tuna, and lean meats.

To limit sodium, opt for low-sodium varieties or drain and rinse the chicken before eating.

Storage and Food Safety

Properly storing opened canned chicken is important for both food safety and maintaining quality. Always transfer it to an airtight container and refrigerate after opening. Use within 3-4 days for best flavor and to prevent spoilage.

Discard any chicken that smells bad or appears slimy. Never taste questionable chicken – when in doubt, throw it out.

The Takeaway

With 22-25 grams protein per serving, canned chicken provides an easy and nutritious protein source. It’s affordable, non-perishable, and ready to eat – making it a convenient pantry staple for any protein-focused diet. Just be mindful of sodium content, store opened cans properly, and incorporate into a balanced diet for the full nutritional package.