A Dietitian’s Take on Canned Chicken and Your Health
Canned chicken is a pantry staple prized for its convenience and affordability, but how does it stack up nutritionally? As a registered dietitian, I’m often asked if this ready-to-eat protein is genuinely healthy, much like another popular convenience food, rotisserie chicken.
The answer isn’t a simple yes or no—it depends on what you choose and how you use it. It can be a fantastic source of lean protein for quick meals, but concerns about sodium and additives are valid.
In this article, we’ll break down the science, compare it to fresh chicken, and give you the practical guidance you need to make the healthiest choice for you and your family.
What’s Actually Inside a Can of Chicken?
At its core, canned chicken is simply cooked chicken meat that has been sealed in a can to preserve it. The process, known as canning, involves cooking the chicken at a high temperature to kill any harmful bacteria, ensuring it’s safe to eat straight from the can.
Most brands use chicken breast, but some may include a mix of light and dark meat. The ingredient list is usually straightforward.
You’ll typically find chicken breast meat, water or broth, and salt. Some varieties may also contain small amounts of modified food starch for texture or sodium phosphates to help the meat retain moisture.
As we’ll discuss, paying attention to these ingredients is key to picking the healthiest option.
How Does Its Nutrition Compare to Fresh Chicken?
When you compare canned chicken to its fresh counterpart, you’ll notice a few key differences. For this comparison, let’s look at a standard 3-ounce (85g) serving of chicken breast.
- Fresh Cooked Chicken Breast: Roughly 140 calories, 26 grams of protein, 3 grams of fat, and about 70mg of sodium.
- Canned Chicken Breast (in water): Roughly 90-110 calories, 18-22 grams of protein, 1.5-2 grams of fat, and 250-450mg of sodium.
The protein is slightly lower in canned versions primarily because of the added water or broth, which affects the protein concentration per ounce. While fresh chicken packs a bit more protein, canned chicken remains an excellent source of high-quality, complete protein.
The most significant difference, however, is the sodium content, which is added during the canning process for flavor and preservation.
Is the High Sodium Level a Real Concern?
The sodium content is the biggest nutritional drawback of most canned chickens. A single serving can provide 15-25% of the daily recommended sodium limit set by the American Heart Association, which is no more than 2,300 milligrams (mg) a day for most adults. A diet consistently high in sodium can lead to high blood pressure, a major risk factor for heart disease and stroke.
Fortunately, you have control. As a dietitian, I recommend two simple strategies:
- Choose ‘Low Sodium’ or ‘No Salt Added’ versions. Many brands now offer these healthier alternatives.
- Rinse your chicken. A 2011 study published in the Journal of the American Dietetic Association found that rinsing canned foods like chicken can reduce their sodium content by a significant amount. Simply empty the can into a colander and rinse under cool water for about a minute.
Is the Protein in Canned Chicken Still High Quality?
Absolutely. The protein in canned chicken is high-quality, complete protein, meaning it provides all nine essential amino acids your body needs for muscle repair, immune function, and overall health.
While the total grams per serving may be slightly less than fresh chicken due to processing with water or broth, it’s still a powerful nutritional tool. Research from the American Journal of Clinical Nutrition consistently shows that protein is the most satiating macronutrient.
Including a solid protein source like canned chicken in your meals can help you feel fuller for longer, which can aid in weight management by reducing overall calorie intake. This makes it an incredibly useful and convenient option for boosting the protein content of salads, wraps, and soups.
Should I Worry About Additives like Sodium Phosphate?
These are food additives approved by the FDA and are used to help the meat retain moisture and maintain its texture. While generally recognized as safe (GRAS) in the small amounts found in foods, some research has raised concerns about high intake of phosphate additives. This concern over processed ingredients is common, and many people wonder if popular drink mixes are bad for you for similar reasons.
According to research from the Cleveland Clinic, our bodies absorb these added phosphates more readily than those that occur naturally in food. For individuals with kidney disease, high phosphate levels can be a serious concern.
If you prefer to eat foods with minimal additives, look for brands with a simple ingredient list: just chicken, water, and maybe salt. Brands like Wild Planet are known for this simpler approach.
What About BPA in the Can Lining?
Bisphenol A (BPA) is an industrial chemical that has been used to make certain plastics and resins since the 1960s. It is sometimes found in the epoxy resins used to coat the inside of metal food cans.
The Mayo Clinic notes that some research has shown a possible link between BPA and health problems like high blood pressure and effects on the brain and prostate gland of fetuses, infants, and children. In response to consumer concerns, the food industry has largely shifted away from using BPA in can linings.
Today, many—if not most—canned goods, including chicken, are packaged in BPA-free cans. Look for a ‘BPA-Free’ or ‘BPA-Free Lining’ statement on the can’s label to be sure.
This is a simple step you can take for added peace of mind.
How Can I Pick the Healthiest Canned Chicken?
Navigating the grocery aisle can be easy if you know what to look for. Here’s a dietitian-approved checklist for your next shopping trip:
- Prioritize ‘Packed in Water’: This option has fewer calories and less fat than chicken packed in oil or broth.
- Check the Sodium: Look for labels that say ‘Low Sodium’ or ‘No Salt Added.’ If those aren’t available, plan to rinse the chicken before using it.
- Scan the Ingredients: The shorter, the better. Ideally, the list should just be chicken and water or salt.
- Confirm ‘BPA-Free’ Lining: Check for this statement on the label for an extra layer of health assurance.
- Look at the Chicken Itself: Opt for ‘premium chunk’ or ‘white breast meat’ for the leanest, highest-quality option.
What Are Some Healthy Ways to Use It?
The true beauty of canned chicken is its versatility. It can be a launchpad for countless quick and nutritious meals.
Think beyond basic chicken salad and try these ideas:
- Quick Protein Bowls: Start with a base of quinoa or mixed greens. Top with a serving of rinsed canned chicken, black beans, corn salsa, and a dollop of Greek yogurt or avocado.
- Easy Chicken Wraps: Mix canned chicken with hummus for a creamy, high-fiber binder. Spread it on a whole-wheat tortilla and load it up with spinach, shredded carrots, and cucumber slices.
- 10-Minute Soups: In a pot, combine low-sodium chicken broth, a can of rinsed chicken, a bag of frozen mixed vegetables, and your favorite herbs. Simmer for 10 minutes, and you have a hearty, satisfying soup.
- Stuffed Veggies: Mix canned chicken with cooked brown rice, herbs, and a little tomato sauce. Stuff the mixture into bell peppers or zucchini boats, top with a sprinkle of cheese, and bake until tender.
Conclusion
So, is canned chicken healthy? As a dietitian, my answer is a confident ‘yes,’ with a few important conditions.
When you choose low-sodium varieties packed in water, with minimal additives and a BPA-free lining, canned chicken is an excellent, convenient, and affordable source of high-quality protein. It’s a practical tool for building healthy meals quickly, whether you’re a busy parent, a student on a budget, or simply looking to keep a well-stocked pantry.
By reading labels and making smart choices, you can easily incorporate this versatile ingredient into a healthy, balanced diet.