Even the new federal dietary guidance<\/a> has called for a renewed prioritization of protein-rich foods, pushing for more meat- and plant-sourced protein foods<\/a> and fewer carbohydrates.<\/p>\n Experts say that most Americans are already eating<\/a> roughly 20 percent more protein a day than they should<\/a>. It is recommended that people get 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound, according to the Mayo Clinic<\/a>.<\/p>\n But, people looking to add more protein to their diet as grocery prices continue to climb this year <\/a>can turn to a simple and cheap source. Canned food can rival fresh options<\/a> and is often more affordable and longer-lasting than other sources. <\/p>\n \u201cCanned fruits, vegetables, beans and even meats can be just as nutritious as fresh versions. In some cases, canned options may even retain nutrients better because they\u2019re processed shortly after harvest, locking in vitamins and minerals,\u201d registered dietician Kelsey Dresen explained<\/a>.<\/p>\n open image in gallery<\/p>\n Kids make a tower of canned tun fish in Raleigh, North Carolina, in January 2016. Canned goods can offer a cheaper way to boost your daily protein intake (Grant Halverson\/Getty Images for Merz)<\/p>\n Tuna<\/p>\n Canned tuna<\/a> can be a great source of protein, with as much as 16 grams in a three-ounce can and 20 grams in a five-ounce can, according to the popular tuna brand Starkist<\/a>. <\/p>\n That\u2019s about as much protein as a cup of legumes<\/a> or an ounce of beef or turkey jerky<\/a>. <\/p>\n Canned foods are often high in sodium, which serves to preserve the food and enhance flavor. <\/p>\n Too much sodium can raise your blood pressure and stress your heart. But there are now many reduced-sodium options to choose from. <\/p>\n A low-sodium can of tuna typically includes under 300 grams, according to the brand Chicken of the Sea<\/a>. And, it typically costs under $2.<\/p>\n Lentils<\/p>\n A 15-ounce can of lentils, which usually sells for under $3, provides between six and nine grams of protein. <\/p>\n That\u2019s about the same amount as found in an ounce of raw almonds<\/a> or a large egg<\/a>.<\/p>\n Canned lentils also provide healthy fiber, which works to keep you full throughout the day. There are around nine grams of fiber in a 15-ounce can.<\/p>\n \u201cCanned beans have an increased amount of soluble fiber, which can support a healthy heart and cholesterol,\u201d registered dietitian Roy Gildersleeve told The Ohio State University<\/a>.<\/p>\n open image in gallery<\/p>\n Canned soup and other goods are seen at a New York City grocery store in February 2025. Canned pea soup can offer about as much protein as a helping of cottage cheese (Spencer Platt\/Getty Images)<\/p>\n Chili<\/p>\n A 15-ounce can of chili may have nearly 1,000 milligrams of sodium – sodium content that\u2019s cut in half in reduced-sodium cans – but it also provides between 16 and nearly 30 grams of protein.<\/p>\n Depending on what kind of canned chili you buy for up to $8, the meal can be incredibly nutrient-dense, including meat and vegetables that contain essential vitamins and minerals.<\/p>\n Beef and beans are a good source of immune health-protecting vitamin E<\/a>, for example.<\/p>\n For a healthier can, people should look for chilis that use turkey, tofu, chicken or beans, registered dietitian Bianca Tamburello told The Huffington Post<\/a>. <\/p>\n \u201cThose are leaner proteins that typically have less saturated fat than chili made with beef or pork,\u201d she said.<\/p>\n Pea soup<\/p>\n A 15-ounce can of pea soup has around 12 grams of protein<\/a>.<\/p>\n That\u2019s about the same amount as in three-quarters of a cup of cottage cheese<\/a>: a favorite protein snack for gym rats.<\/p>\n Peas are also a great source of fiber. There are around 10 grams of fiber in a 15-ounce can of pea soup, which can cost around $4.<\/p>\n \u201cAll legumes contain protein without fat, so they are a great way to cut back on meat while still getting good nutrition,\u201d the American Institute for Cancer Research said<\/a>.<\/p>\n![\"Kids](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/01\/GettyImages-504362364.jpeg\")
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