Is Manwich Good for Protein? What You Need to Know

December 7, 2025 •

3 min read

A single serving of a traditional ground beef sloppy joe made with Manwich sauce can provide a substantial amount of protein, with some recipes offering over 20 grams. However, the overall nutritional quality depends heavily on the type of meat used and other ingredients included in the dish.

Quick Summary

A Manwich's protein content is determined by the meat used, not the sauce. Leaner ground beef, turkey, or lentils can significantly boost protein while reducing fat. Customizing ingredients is key to making a more protein-rich sloppy joe.

Key Points

Manwich Sauce is Not a Protein Source: The canned sauce provides minimal protein; the meat or substitute is the primary source.
Lean Meat Increases Protein : Using leaner ground beef, turkey, or chicken maximizes protein content and reduces saturated fat.
Vegetarian Options are High in Protein: Lentils, black beans, and TVP can be used for high-protein, plant-based sloppy joes.
Homemade Sauce is Healthier: Making your own sloppy joe sauce from scratch allows for control over sodium and sugar levels, which can be high in the canned version.
Preparation Determines Nutrition: The overall nutritional value of a Manwich sloppy joe is a direct result of your ingredient choices and preparation methods.

Understanding the Nutritional Basics of Manwich

When we talk about Manwich, it's crucial to distinguish between the sauce and the completed sloppy joe sandwich. Manwich is a canned sloppy joe sauce, and its nutritional value, particularly its protein content, is minimal on its own. The real source of protein comes from the meat or meat substitute that is added during preparation. A typical can of Manwich sauce contains very little protein, as it is primarily a tomato-based mixture. Therefore, the answer to whether 'Manwich' is good for protein relies entirely on the other ingredients you choose.

The Impact of Your Protein Choice

The most common protein used for sloppy joes is ground beef. The protein content can vary significantly based on the leanness of the beef. A leaner cut, like 93% lean ground beef, will yield a higher protein-to-fat ratio compared to a standard 80/20 mix. Ground turkey is another popular option that can provide a good protein boost while potentially lowering saturated fat. For a plant-based alternative, options like lentils or texturized vegetable protein (TVP) can be used to create a high-protein vegetarian sloppy joe.

How to Maximize Protein in Your Sloppy Joes

To ensure your sloppy joe is a genuinely good source of protein, consider the following strategies:

Choose Leaner Meat: Opt for ground beef that is 90% lean or higher. This maximizes protein intake while minimizing unhealthy saturated fats.
Use Ground Turkey or Chicken: These are excellent lean protein alternatives that work perfectly with Manwich sauce.
Incorporate Lentils: For a vegetarian or vegan version, add cooked lentils to the Manwich sauce. Lentils are packed with protein and fiber.
Add Beans: Kidney beans or black beans are easy additions that boost both protein and fiber content, making the meal more filling.
Include TVP: Texturized Vegetable Protein is a fantastic high-protein, low-fat meat substitute that can be mixed in to create a satisfying meal.
Serve on Whole Wheat Buns: While the main protein is in the filling, using whole wheat buns adds a small amount of extra protein and valuable fiber.
Top with Cheese: A sprinkle of low-fat cheese can add a little extra protein and a creamy texture.

Comparison Table: Protein Sources for Sloppy Joes


Protein Source	Typical Protein (per serving)*	Saturated Fat Profile	Dietary Fiber (per serving)	Suitability for Manwich	Notes
80/20 Ground Beef	~25g	Higher	Minimal	High	Classic, but higher in fat.
93/7 Ground Beef	~28g	Lower	Minimal	High	Leaner, healthier option.
93/7 Ground Turkey	~14g	Lower	Minimal	High	Good lean alternative.
Lentils (cooked)	~9g	Very Low	High	Excellent	Vegetarian, adds fiber.
TVP (Textured Veg. Protein)	~12g	Very Low	High	Excellent	Vegan, low-fat, high protein.
Black Beans (cooked)	~8g	Very Low	High	Good	Adds fiber and nutrients.

Note: Protein values are approximate and can vary based on serving size and preparation.

The Trade-Offs: Considering Sodium and Sugar

While focusing on protein, it is also important to consider the other nutritional aspects of a Manwich meal. The pre-made Manwich sauce can be high in sodium and sugar. This is a major drawback for those watching their intake of these components. A single serving of Manwich can contain a significant portion of a person's daily recommended sodium intake. High sodium and sugar can counteract the health benefits of adding lean protein.

For a more balanced and healthier meal, consider making your own sloppy joe sauce from scratch. This allows for complete control over the amount of salt and sugar, letting you create a version that is both high in protein and low in sodium. Recipes for healthy, high-protein, low-sugar sloppy joes are widely available online.

Conclusion: Is Manwich Good for Protein? It Depends on You

Ultimately, whether a Manwich sloppy joe is a good source of protein depends entirely on how you prepare it. The Manwich sauce itself is not a significant contributor of protein, but it provides the flavorful base. By strategically choosing a lean protein source, such as ground sirloin, turkey, or plant-based alternatives like lentils, you can easily create a meal that is rich in protein. Be mindful of the high sodium and sugar content of the pre-made sauce and consider making a homemade version for a healthier option. With the right ingredients, you can transform a simple Manwich sandwich into a truly nutritious and satisfying meal.

For more ideas on how to customize your sloppy joes, you can explore recipes at Beef Loving Texans.

Frequently Asked Questions

The primary source of protein in a Manwich sloppy joe is the ground meat, typically ground beef, ground turkey, or a plant-based alternative, that is cooked with the sauce.

The Manwich sauce itself is primarily a tomato-based product and contains a negligible amount of protein. The significant protein comes from the added ingredients.

You can increase the protein by choosing a leaner ground meat (like 93% lean beef), using ground turkey, or adding high-protein ingredients like lentils, beans, or shredded cheese.

Yes, ground turkey is an excellent and lean protein alternative for Manwich sloppy joes. It offers a good protein boost with less saturated fat than fattier ground beef options.

While the protein from the meat is valuable, a traditional Manwich meal made with canned sauce can be high in sodium and sugar. The healthiness depends on your ingredient choices and portion control.

Yes, you can create a high-protein vegetarian or vegan sloppy joe by replacing the ground meat with cooked lentils, black beans, or a textured vegetable protein (TVP).

The main difference is the lean-to-fat ratio. Leaner beef, such as 93/7, will have a higher protein and lower saturated fat content compared to less lean options like 80/20.