Understanding the Nutritional Information
When determining how many calories are in a can of Swanson chicken, it is important to look at the specific product and serving size, as the values vary. The key is to differentiate between the nutritional information for a single serving and the entire can, especially considering the liquid often packed with the chicken. Most canned chicken nutrition facts are based on a 'drained' serving, meaning the liquid has been removed.
Swanson White Premium Chunk Chicken Breast in Water
This is one of Swanson's most common products, available in various can sizes. A typical 12.5-ounce can contains multiple servings. According to product information from multiple retailers and Swanson's own site:
- Serving Size: 3 ounces (drained)
- Calories per serving: 80
- Servings per 12.5-oz can: About 3.5
- Total calories per can (drained meat): Approximately 280 (80 x 3.5)
This makes the White Premium Chunk variety a very lean and efficient source of protein. It is low in fat, with just 1.5 grams of fat per serving.
Swanson White and Dark Premium Chunk Chicken in Water
For those who prefer a mix of white and dark meat, this variety is another option. The slight increase in fat from the dark meat results in a marginally higher calorie count per serving.
- Serving Size: 3 ounces (drained)
- Calories per serving: 90
- Servings per 9.75-oz can: About 2.5
- Total calories per can (drained meat): Approximately 225 (90 x 2.5)
Swanson 25% Less Sodium White Premium Chunk
For health-conscious consumers managing their sodium intake, Swanson also offers a reduced-sodium option. The calorie count remains consistent with the regular white chunk version.
- Serving Size: 3 ounces (drained)
- Calories per serving: 80
- Sodium per serving: 250mg, a 25% reduction compared to the standard 340mg per serving.
The Importance of Draining
One common point of confusion is whether to account for the liquid in the can. The broth or water is primarily for moisture and flavor and adds very few calories. However, it contains the bulk of the product's sodium content. Always drain the liquid thoroughly to stick to the calorie counts listed on the label and to significantly reduce your sodium intake. For instance, a 5-oz can of chicken with broth is noted to have higher overall sodium than just the meat.
Canned Chicken Nutrition Comparison
Here is a quick comparison of calories and protein for different canned chicken options, focusing on a standard 3-ounce drained serving size to provide a clear picture.
| Brand/Product | Calories (per 3 oz drained) | Protein (per 3 oz drained) | Note |
|---|---|---|---|
| Swanson White Premium Chunk | 80 | 15g | Excellent source of lean protein. |
| Swanson White & Dark Chunk | 90 | 15g | Slightly higher in fat and calories. |
| Swanson 25% Less Sodium | 80 | 15g | Ideal for those monitoring sodium. |
| Great Value Chunk Chicken | 60 | 13g | Lower calorie count, but potentially different texture. |
Using Canned Chicken for Low-Calorie Meals
Canned chicken is a convenient and versatile ingredient for preparing quick, low-calorie meals. Its high protein content promotes satiety, helping to curb hunger and manage weight. Here are some ideas for incorporating it into your diet:
- Quick Chicken Salad: Combine drained Swanson chicken with Greek yogurt, diced celery, and herbs for a healthier take on a classic chicken salad.
- Chicken Wraps: Use lettuce wraps or low-carb tortillas and fill them with drained, shredded canned chicken and your favorite vegetables for a light lunch.
- Add to Soups and Salads: Mix canned chicken into a vegetable soup to increase protein without adding excessive calories. It also works perfectly as a protein topping for any salad.
- Easy Chicken Patties: Mix canned chicken with a binder like breadcrumbs or an egg, form patties, and pan-fry for a simple, high-protein meal component.
- Pureed for Soft Diets: For bariatric or soft food diets, canned chicken can be easily blended with seasonings and a small amount of liquid into a flavorful puree.
Conclusion
Understanding how many calories are in a can of Swanson chicken requires a look at the specific product and serving size, as well as accounting for the liquid. For the most popular variety, the White Premium Chunk, you can expect approximately 280 calories from the drained meat in a 12.5-ounce can. This makes it an excellent, low-calorie, and high-protein option for meal prep and healthy recipes. Always drain the can thoroughly to manage sodium levels and ensure the most accurate calorie count. The convenience and lean profile of canned chicken make it a valuable pantry staple for those focused on healthy eating and weight management.
