Is Canned Chicken High in Protein? A Full Nutritional Breakdown

November 22, 2025 •

3 min read

According to nutritional data, a single 5-ounce can of chicken can provide over 30 grams of protein, confirming that canned chicken is high in protein. This makes it a convenient and accessible source for those looking to increase their protein intake without extensive preparation.

Quick Summary

Yes, canned chicken is a significant source of high-quality protein. It offers a convenient, affordable option for boosting protein intake, though consumers should be mindful of sodium content and choose water-packed versions. This article details its nutritional value and dietary applications.

Key Points

Significant Protein Source: A 5-ounce can of chicken provides over 30 grams of high-quality protein, ideal for muscle growth and repair.
Convenience is Key: Its ready-to-eat nature and long shelf life make canned chicken an unparalleled, zero-effort protein source for quick meals and pantry stocking.
Sodium Control is Possible: Though often high in sodium, low-sodium or 'no salt added' canned chicken options are available, and rinsing the meat can help reduce overall sodium content.
Rich in Vitamins and Minerals: Beyond protein, canned chicken is a good source of essential nutrients like B vitamins, zinc, and selenium, which support overall health.
Versatile for Many Meals: Its shredded texture is perfect for a variety of dishes, including salads, wraps, soups, and dips, making it a flexible ingredient.
Cost-Effective Option: Canned chicken is typically more budget-friendly per gram of protein compared to fresh chicken, offering an economical way to maintain a high-protein diet.

The Protein Power of Canned Chicken

For anyone monitoring their protein intake, particularly athletes, dieters, and bodybuilders, canned chicken is a surprisingly potent source. A typical 5-ounce can of chicken breast packed in water contains approximately 31 to 32 grams of protein. The protein-to-fat ratio is also excellent, especially when purchasing lean breast meat packed in water. This makes it a stellar option for building muscle mass while managing calorie and fat intake. The canning process itself does not significantly diminish the protein content, leaving you with a readily available, protein-rich food.

Nutritional Benefits Beyond Protein

Canned chicken provides more than just protein. It is also a source of several other important nutrients. Its robust nutritional profile makes it a valuable addition to a balanced diet.

Vitamins: It contains various B vitamins, such as niacin, thiamin, and B6, which are essential for energy metabolism.
Minerals: Important minerals like iron, zinc, and selenium are found in canned chicken. Selenium, in particular, acts as an antioxidant and can aid in post-workout muscle recovery.
Fat-Free Options: When packed in water, many brands offer a low-fat or virtually fat-free product, which is ideal for those managing their fat consumption.

Canned vs. Fresh Chicken: A Nutritional Face-Off

While both canned and fresh chicken are excellent protein sources, they offer different advantages. Your choice often comes down to your priorities concerning cost, convenience, and nutritional control. Here is a direct comparison to help you decide.


Feature	Canned Chicken (Water-Packed)	Fresh Chicken Breast	Optimal Use Case
Protein Content	Approx. 31-32g per 5oz can	Approx. 32g per 100g serving	Both are excellent; fresh may have slightly more dense protein.
Sodium Content	Often higher; choose low-sodium or 'no salt added' versions	Very low unless salted during cooking	Fresh is better for low-sodium diets; canned offers easy low-sodium options.
Convenience	Ready-to-eat; no cooking required	Requires preparation and cooking time	Canned for quick meals; fresh for structured cooking.
Cost	Generally more affordable per serving	Price varies significantly; may be more expensive per unit of protein	Canned is a budget-friendly option for consistent protein intake.
Shelf Life	Months to years when stored correctly	Limited shelf life; requires refrigeration or freezing	Canned is perfect for pantry stocking and emergency preparedness.
Flavor/Texture	Shredded, tender texture; can have a metallic undertone	Firm, customizable texture; neutral flavor profile	Fresh offers superior texture and taste for many recipes.

The Sodium Factor and How to Address It

One of the most significant drawbacks of canned chicken can be its high sodium content, which is used for preservation. Standard cans can have a substantial percentage of your daily recommended sodium. However, this is not a universal truth. Many brands now offer low-sodium or 'no salt added' versions. By simply draining and rinsing the chicken before use, you can reduce the sodium content significantly. Always check the nutrition label to make an informed choice that aligns with your dietary needs.

How to Incorporate Canned Chicken into High-Protein Meals

Beyond simply eating it out of the can, this convenient protein source can be the basis for a multitude of quick, nutritious meals. Here are some high-protein recipe ideas:

Quick Chicken Salad: Mix drained canned chicken with Greek yogurt, chopped celery, and a dash of mustard for a healthier version of a classic. Serve in lettuce wraps or on whole-wheat bread.
Protein-Packed Quesadillas: Use canned chicken as a filling for quesadillas along with low-fat cheese and a variety of vegetables.
Easy Chicken Taco Soup: Add a can of drained chicken to a pot with canned beans, corn, diced tomatoes, and taco seasoning for a fast, filling meal.
Buffalo Chicken Dip: A popular recipe that utilizes the tender, shredded texture of canned chicken.
Bariatric-Friendly Recipes: For those on specific diets, canned chicken can be combined with Greek yogurt, seasoning, and low-fat cheese for a quick, protein-dense dish.

Conclusion

Is canned chicken high in protein? Absolutely. It is a highly effective, convenient, and cost-effective way to meet your daily protein goals. While fresh chicken may offer a lower sodium profile and better texture for some dishes, canned chicken's long shelf life and zero-prep factor make it a staple for anyone leading a busy lifestyle. By choosing low-sodium options and draining the product, you can minimize potential drawbacks and maximize its nutritional benefits. Whether you're a serious bodybuilder or simply seeking a quick, healthy meal component, canned chicken is a reliable protein powerhouse for your pantry. For additional information on healthy canned food options, refer to trusted sources like Healthline.

Frequently Asked Questions

A standard 5-ounce can of chunk chicken breast packed in water typically contains between 31 and 32 grams of protein.

Both canned and fresh chicken are good protein sources. Canned chicken can be higher in sodium, but low-sodium options are available. Fresh chicken generally has a better texture and less sodium unless prepared with salt.

Yes, canned chicken is pre-cooked and can be eaten directly from the can. Many people use it for quick, no-cook meals like chicken salad or wraps.

You can significantly reduce the sodium content by draining the liquid from the can and rinsing the chicken thoroughly with water before use.

Yes, canned chicken is an excellent, convenient, and affordable source of high-quality protein and essential amino acids needed for muscle repair and growth.

The main drawbacks are the potentially high sodium content in some brands and a texture that is softer and more shredded compared to fresh chicken. Some may also detect a slight metallic taste.

You can use canned chicken for low-carb wraps using lettuce leaves, mix it into an avocado salad, or stir it into a cheesy, vegetable-based casserole.