Nutrition Diet: Which Canned Chicken is the Healthiest?

While some canned foods have a bad reputation, studies show that consumers who incorporate them into their diet often have higher intakes of essential nutrients like calcium and potassium. Selecting which canned chicken is the healthiest is key, focusing on brands with minimal processing and low sodium to maximize its nutritional benefits.

Quick Summary

This guide reveals how to identify the healthiest canned chicken by scrutinizing nutritional labels for sodium, ingredients, and processing. It details top brands and provides a comparison to help you choose the best option for your diet.

Key Points

• Check Sodium Levels: Always review the nutrition label and prioritize "no salt added" or "less sodium" varieties to control your sodium intake.

• Prioritize Simple Ingredients: The healthiest options contain minimal ingredients, typically just chicken, water, and perhaps sea salt.

• Consider Organic and Free-Range Options: Brands like Wild Planet offer certified organic, free-range chicken for a cleaner, higher-quality protein source.

• Rinse to Reduce Sodium: If using a regular canned chicken, rinsing it can help wash away some of the excess sodium.

• Look for BPA-Free Cans: For those concerned about chemical exposure, choose brands that use BPA-free linings.

• Wild Planet is a Top Choice: For minimal additives and high-quality organic meat, Wild Planet's No Salt Added is highly recommended.

Canned chicken is a convenient, shelf-stable protein that can be a valuable part of a healthy diet. However, not all brands are created equal. The healthiest options stand out by focusing on simple, high-quality ingredients and minimal processing, primarily varying in their sodium content and overall purity. For a truly beneficial choice, it’s essential to look beyond the convenience and scrutinize the nutrition facts.

What to Look for in Healthy Canned Chicken

When navigating the canned chicken aisle, understanding what makes a product healthy is crucial. Here are the key factors to consider:

• Low Sodium Content: This is arguably the most important factor. Many canned goods contain high levels of sodium, but many brands now offer "no salt added" or "low sodium" varieties. Always check the nutrition label, as the difference between brands can be significant. For example, a no-salt-added option might contain only a fraction of the sodium of a regular canned chicken product.
• Minimal Ingredients: The healthiest brands keep their ingredient lists simple. The ideal product should contain only chicken, water, and perhaps a small amount of sea salt or broth. Avoid cans with a long list of additives, preservatives, or artificial flavorings.
• Organic and Free-Range Options: Brands like Wild Planet prioritize sourcing organic, free-range chickens raised on a vegetarian diet without antibiotics. These options offer a cleaner, higher-quality protein source for those who prioritize animal welfare and want to avoid potential chemical residues.
• BPA-Free Can Linings: Bisphenol A (BPA) is a chemical used in some can linings. Some health-conscious brands now use BPA-free linings to address consumer concerns about potential health effects. Checking the packaging for this label is a good practice for those who prefer to avoid BPA.
• All-White Meat or Lean Protein: Most canned chicken is made from white breast meat, which is naturally a lean protein source. This makes it a great choice for those aiming for lean muscle gain or fat loss. Focusing on brands that use all-white meat can further ensure a high protein-to-fat ratio.

Top Contenders for the Healthiest Canned Chicken

Wild Planet Organic Roasted Chicken Breast

Wild Planet is a standout due to its high-quality sourcing and minimal processing. Their organic roasted chicken breast is a top choice for health-conscious consumers.

• Key Features:
  • Certified organic, gluten-free, and non-GMO.
  • Free-range chickens raised on a vegetarian diet without antibiotics.
  • Minimal ingredients: chicken and sea salt, with a no-salt-added option available.
  • Cooked and canned without added water, starches, or fillers.

Hormel Premium Chicken Breast, No Salt Added

For those specifically focused on reducing sodium intake, Hormel offers an excellent option with its no-salt-added variety. While it contains some natural sodium, it's significantly lower than standard versions.

• Key Features:
  • Explicitly marked as "No Salt Added".
  • 98% fat-free and gluten-free.
  • Made with 100% real meat and is fully cooked.

Keystone All-Natural Canned Chicken

Praised for its authentic chicken flavor, Keystone's canned chicken is another high-quality, all-natural option. The chicken is slow-cooked in its own juices.

• Key Features:
  • Only ingredients are meat and sea salt.
  • No added water, preservatives, or artificial ingredients.
  • Large cans are available, which may be more economical for larger families or recipes.

Kroger Less Sodium Premium Chicken Chunks

As a readily available grocery store brand, Kroger offers a less-sodium option that provides a good balance of flavor and lower sodium content. The sodium level is significantly reduced compared to leading brands.

• Key Features:
  • Explicitly labeled "Less Sodium," providing 35% less sodium than leading brands.
  • 18g protein per serving.
  • No artificial flavors, colors, or MSG added.

Comparison Table

Feature	Wild Planet (No Salt Added)	Hormel (No Salt Added)	Keystone All-Natural	Kroger (Less Sodium)
Sodium (approx. per 3oz)	~35mg	~240mg (per 5oz can, check serving size)	~179mg (per 100g, check serving size)	240mg
Protein (approx. per serving)	19g (3oz)	9g (per serving)	21g (per 100g)	18g (3oz)
Ingredients	Organic chicken, sea salt	Chicken breast, water, salt	Chicken, sea salt	Chicken breast, water, salt
Processing	Organic, minimal additives	98% fat-free, gluten-free	All-natural, no added water	No artificial flavors/colors
Organic/Free-Range	Yes	No	No	No
Additional Notes	Considered one of the highest quality options.	Excellent for strict low-sodium diets.	Flavorful, slow-cooked in own juices.	A widely available, low-cost low-sodium choice.

Making Canned Chicken Even Healthier

• Rinse the Chicken: For brands not specifically labeled as low sodium, rinsing the chicken under cool water can help reduce some of the salt content before use.
• Use in Health-Conscious Recipes: Canned chicken is versatile. Use it in recipes where you can control the other ingredients to keep the overall sodium low, such as salads with a homemade vinaigrette or soups made with low-sodium broth.
• Add Flavor Naturally: Instead of relying on salt for taste, add flavor with fresh herbs, spices, lemon juice, or chopped vegetables. This enhances the flavor profile without compromising health goals.

Potential Drawbacks to Consider

While canned chicken is a great resource, it's worth noting potential drawbacks. Some brands may contain additives like modified food starch or sodium phosphates, which are used to improve texture and shelf stability. For many, these are not a concern, but those seeking the absolute cleanest ingredient profile should check labels carefully. Concerns over BPA can also be mitigated by choosing brands that explicitly state they use BPA-free cans.

Conclusion

Ultimately, the healthiest canned chicken is the one that best fits your individual dietary needs, particularly regarding sodium intake and ingredient purity. For those seeking the gold standard in terms of minimal processing, organic sourcing, and lowest sodium, Wild Planet Organic Roasted Chicken Breast (No Salt Added) is a top recommendation. If low sodium is your primary concern and you need a more budget-friendly or widely available option, Hormel Premium Chicken Breast, No Salt Added or Kroger Less Sodium are excellent choices. By reading labels and prioritizing simple, clean ingredients, you can confidently make canned chicken a healthy and convenient staple in your nutrition diet.

For more detailed product reviews and information on canned goods, refer to reputable food and nutrition sites such as Tasting Table.

Frequently Asked Questions

Is canned chicken as nutritious as fresh chicken?

Canned chicken maintains a nutritional profile comparable to fresh-cooked chicken, particularly its high protein content, as the canning process does not significantly reduce protein.

How can I reduce the sodium in canned chicken?

To reduce sodium, choose a "no salt added" or "less sodium" variety. For regular cans, you can rinse the chicken under cool water before use.

What is the benefit of buying organic canned chicken?

Organic canned chicken ensures the birds were raised on a certified organic diet without antibiotics, offering a cleaner product for those who prefer to avoid chemical additives.

What should I look for on the ingredient list?

Look for a short ingredient list with chicken, water, and minimal salt. Avoid products with a long list of additives, preservatives, or starches.

Can I use canned chicken for weight loss?

Yes, canned chicken can be beneficial for weight loss as it is a lean, low-calorie, and high-protein food source that helps promote satiety.

Is canned chicken with rib meat a less healthy option?

No, the inclusion of rib meat does not necessarily make canned chicken less healthy. The nutritional difference is typically minimal, though pure breast meat is often leaner.

How does canned chicken compare to canned tuna nutritionally?

Both are convenient, high-protein options. However, canned chicken is typically lower in fat than tuna, and concerns over mercury levels associated with certain tuna consumption do not apply to chicken.