The Kirkland Signature Premium Chunk Chicken Breast, a staple for many Costco shoppers, is a practical and economical way to get your daily protein. While the label lists the protein per serving, many people consume an entire can in one sitting or a recipe, making the total protein content a more relevant figure. This article breaks down the nutritional facts to clarify exactly how much protein you can expect from a full can, along with a detailed comparison to other chicken options.
The Nutritional Breakdown of a Kirkland Can
Understanding the protein in a can of Kirkland chicken requires looking past the serving size listed on the label. The key to accurate calculation lies in the number of servings and the drained weight. A standard 12.5-ounce can is stated to have 3.5 servings.
Protein by the numbers
Based on the nutritional information, a single 2 oz (56g) serving of the drained chicken contains 13 grams of protein. To determine the total protein for the entire can's contents, you multiply the per-serving protein by the number of servings:
- Total protein per can = 13g protein per serving x 3.5 servings = 45.5g of protein.
It's important to remember that this protein count is for the drained chicken breast meat only, which weighs approximately 7 ounces. The total can weight includes the water it is packed in.
Other Nutritional Considerations
Beyond protein, the product offers a clean macronutrient profile, being carb-free and very low in fat. However, as with most canned goods, sodium is a key factor to consider. For those watching their sodium intake, rinsing the chicken after draining can help reduce the amount.
- Fat: A 2 oz serving contains just 1 gram of total fat, with 0 grams of saturated fat.
- Carbohydrates: The chicken contains no carbohydrates or sugar.
- Sodium: Each 2 oz serving has 270mg of sodium, or 11% of the daily value. For a full can, this amounts to 945mg, which is a significant portion of a person's daily recommended limit.
Canned vs. Fresh Chicken: A Protein Comparison
While canned chicken offers unparalleled convenience, it's useful to compare its nutritional profile to fresh chicken breast. The primary differences lie in the overall nutrient density per ounce and the processing method, which affects factors like sodium and texture. As a registered dietitian notes, canned chicken can be problematic for those on low-sodium diets.
| Feature | Kirkland Canned Chicken (12.5 oz can, drained) | Fresh Chicken Breast (3 oz cooked) |
|---|---|---|
| Protein per Serving | 13g per 2 oz serving | ~26g per 3 oz serving |
| Protein per 100g | ~23g per 100g | ~31g per 100g |
| Sodium | 270mg per 2 oz serving | ~44mg per 3 oz serving |
| Convenience | Fully cooked, ready to eat | Requires cooking |
| Shelf Life | Long-term pantry storage | Limited refrigeration life |
| Processing | Packed in water with seasoning, preservatives | Less processed |
Practical Uses for High-Protein Canned Chicken
Beyond simply mixing it with mayonnaise for a quick chicken salad, this versatile protein can be incorporated into a wide variety of meals, making it a valuable time-saver for busy individuals. Its mild flavor and flaky texture lend themselves well to many different applications.
Quick and easy recipes
- Quesadillas: Sprinkle the drained chicken, along with cheese and other favorite fillings, inside a tortilla for a quick and satisfying meal.
- Soups and Stews: Stir the chicken into a simmering soup or stew during the last few minutes of cooking for added protein without extra prep.
- Casseroles: Add canned chicken to any casserole that calls for pre-cooked chicken, such as chicken and rice or chicken noodle bake.
- Wraps and Sandwiches: Use the chicken in wraps with lettuce, tomato, and a light dressing for a healthy, protein-packed lunch.
- Taco Filling: Season the canned chicken with taco seasoning for a super-fast taco or burrito bowl filler.
Maximizing flavor and nutrition
While convenient, canned chicken can sometimes lack the robust flavor of fresh poultry. To boost the taste, consider these tips:
- Add herbs and spices: Mix in fresh or dried herbs like parsley, dill, or chives to brighten the flavor. Spices like smoked paprika or garlic powder can also be added.
- Use a flavorful binder: Instead of just mayo, mix the chicken with Greek yogurt, hummus, or a vinaigrette to create a richer texture and flavor profile.
- Incorporate vegetables: Mix with finely chopped celery, onions, or bell peppers for added texture and nutrients.
Conclusion
In summary, a can of Kirkland Signature Premium Chunk Chicken Breast is an excellent source of protein, delivering around 45.5 grams from its drained meat. Its convenience, long shelf life, and affordability make it a perfect option for quick, high-protein meals. While it's slightly higher in sodium than its fresh counterpart, its versatility in the kitchen is undeniable. By being mindful of the sodium content and incorporating it into well-rounded recipes, this canned chicken can be a smart addition to a healthy and efficient dietary plan. The USDA Food and Nutrition Service also provides helpful information on canned chicken to help consumers make informed decisions when grocery shopping. USDA Food and Nutrition Service Fact Sheet
