Canned chicken is a convenient and affordable pantry staple, offering a quick source of lean protein for meals. However, not all cans are created equal, and some contain significantly more sodium and other additives than others. For those prioritizing health, a deeper look into labels and ingredients is necessary to make the best choice.
What makes a canned chicken 'healthy'?
When evaluating the healthiness of canned chicken, several factors come into play beyond just protein content. The primary considerations include sodium levels, ingredient simplicity, and the type of meat used.
Sodium Content
Sodium is the biggest variable to watch for in canned chicken. While it's used as a preservative and flavor enhancer, excessive intake can lead to high blood pressure and other health issues. Many brands offer different sodium levels:
- Standard: Can contain hundreds of milligrams of sodium per serving.
- Less Sodium: Features a noticeable reduction in salt compared to the standard version.
- No Salt Added: Offers the lowest sodium option, containing only naturally occurring sodium.
Simple Ingredients
The cleanest and healthiest canned chickens have the shortest ingredient list. Ideally, this list should include only chicken, water or broth, and possibly a small amount of sea salt. Some lower-cost brands may add fillers, starches, and other preservatives like sodium phosphate, which should be avoided. Choosing minimally processed options is a better choice for overall health.
Quality of Meat
Most canned chicken is made from white breast meat, which is naturally leaner and lower in calories than darker meat. Some brands offer organic, free-range chicken, which can be preferable for those concerned with animal welfare and diet. The liquid the chicken is packed in also matters: choose water-packed over oil-packed to avoid extra fat and calories.
The issue of BPA
Bisphenol-A (BPA) is a chemical used in the lining of many cans. While regulatory bodies have deemed low levels safe, some studies have linked BPA exposure to health problems. For those concerned, many brands now offer BPA-free can linings. Checking the label is the only way to be sure.
Comparison of Top Canned Chicken Brands
| Brand | Noteworthy Features | Sodium (per 100g) | Protein (per 100g) | Fat (per 100g) |
|---|---|---|---|---|
| Wild Planet Organic | Organic, free-range, no water added, very low sodium. | 35 mg | 22.4 g | 2.9 g |
| Keystone Brand Meats | All-natural, slow-cooked in own juices, no added water. | 179 mg | 21 g | 1.8 g |
| Hormel Premium | Offers a "No Salt Added" version for restricted diets. | 429 mg (approx) | ~22.6 g | ~2.8 g |
| Kirkland Signature | Costco's high-protein, low-fat house brand. | 3778 mg (approx) | 23.1 g | 1.8 g |
| Member's Mark (Sam's Club) | American Heart Association certified. | ~240 mg | ~22.6 g | ~1.2 g |
| Swanson | Offers 25% less sodium version, lower than original. | 250 mg | 18 g | 1.2 g |
Note: Sodium content can vary by product type and serving size. Check individual product labels for exact figures.
How to choose the healthiest canned chicken
Selecting the best option involves a few key steps to ensure you're getting the most nutritional value with the fewest added ingredients.
- Read the Label: The most important step is to read the nutrition facts panel and the ingredient list. Check the sodium and look for a short ingredient list that is free of modified starches or MSG.
- Choose “No Salt Added” or “Low Sodium”: If salt intake is a concern, seek out these specifically labeled varieties.
- Opt for Organic and Free-Range: Brands like Wild Planet prioritize higher-quality, humanely raised chicken.
- Drain and Rinse: Even if you buy regular canned chicken, you can reduce the sodium significantly by draining the liquid and rinsing the chicken under water before use.
- Look for BPA-Free Cans: If you are worried about BPA exposure, many companies now label their products as BPA-free.
Creative ways to use canned chicken in healthy meals
Canned chicken's pre-cooked nature makes it perfect for quick, healthy meals with minimal prep.
For salads: Toss rinsed, shredded canned chicken with your favorite greens, cherry tomatoes, cucumbers, and a light vinaigrette for a fast, high-protein lunch.
For sandwiches and wraps: Mix canned chicken with mashed avocado instead of mayonnaise for a healthier chicken salad alternative. Season with a squeeze of lemon juice, celery, and black pepper.
For soups and stews: Add canned chicken to homemade soups to boost the protein content. It works well in chicken noodle soup, chilis, or with vegetables in a simple broth.
For casseroles: While some prefer fresh chicken for a better texture, canned chicken can be a time-saver in casseroles and can be combined with whole-grain pasta and fresh vegetables.
Conclusion
While canned chicken is considered a processed food due to the canning process, it can still be a highly nutritious part of a healthy diet when chosen carefully. The key to finding what is the healthiest canned chicken? is to prioritize low-sodium varieties with simple ingredients and, for those interested, seek out organic or BPA-free options. By being a savvy shopper and utilizing quick preparation tricks like rinsing, you can enjoy all the benefits of this versatile protein source without the health drawbacks.
For more information on the canning process and nutritional comparisons, consult resources like the USDA's food fact sheets.
