8 Protein-Rich Canned Foods to Keep You Fuller Longer

When you need a quick, filling meal, protein-rich canned foods can compete with fresh foods, often at lower cost and with a longer shelf life.

Protein content: 16 grams
Serving size: 3 ounces, drained

Canned tuna is one of the highest protein shelf-stable foods available. A single serving provides as much protein as many fresh animal proteins, making it a reliable option for satiety and muscle maintenance.

Tuna also contains omega-3 fatty acids, which support heart and brain health. Light tuna and skipjack tuna tend to contain less mercury than albacore, making them a safer choice for frequent consumption.

How to eat it: Toss it with olive oil and herbs for a simple tuna salad, or add it to pasta, grain bowls, or sandwiches.

Protein content: 18 grams
Serving size: 3 ounces, drained

Canned salmon provides complete protein as well as omega-3 fatty acids and vitamin D. Since the soft bones are edible, it also provides calcium, which promotes bone health.

Compared to many other canned proteins, salmon offers a broader nutritional profile beyond just protein.

How to eat it: Use canned salmon in salmon patties, salads, rice bowls or mixed with yogurt and mustard for a quick spread.

Protein content: 16 grams
Serving size: 1 cup

Canned chili combines bean protein and, in large varieties, meat, making it one of the most complete canned meal options. It also provides fiber, which helps support digestion and blood sugar regulation.

Nutrition varies widely between brands, and some options are high in sodium or added sugars. Look for products with less than 15% of the daily value (DV) of sodium and minimal added sugar.

How to eat it: Serve chili on its own, over baked potatoes or rice, or with vegetables for a more balanced meal.

Protein content: 9 grams
Serving size: ½ cup, drained

Canned lentils offer a convenient source of plant-based protein as well as fiber, iron and folic acid. Although they provide less protein per serving than animal-based options, the protein-fiber combination helps promote satiety.

How to eat them: Add lentils to soups, stews, salads or grain bowls, or toss them with olive oil and vinegar for a simple side dish.

Protein content: 6 grams
Serving size: ½ cup

Refried beans provide plant-based protein along with fiber and carbohydrates that support stable energy levels.

Levels of sodium and saturated fat vary widely. Look for low-sodium options when possible, and remember that traditional refried beans may be higher in saturated fat, so portion size is important.

How to eat them: Use refried beans in wraps, tacos, quesadillas or serve them with eggs, rice or roasted vegetables.

Protein content: 10 grams
Serving size: 1 cup

Split pea soup is one of the highest protein canned soups due to its legume base.

It also provides fiber, making it more filling than broth-based options. Compared to cream-based soups, split pea soup provides protein and fiber without adding cream or cheese.

How to eat it: Serve it with whole grain toast or add extra lentils or canned chicken to increase the protein.

Protein content: 22 grams
Serving size: 3 ounces, drained

Canned chicken breast is a lean, versatile protein source that works well for quick meals. It provides complete protein with very little fat, supporting muscle repair and immune health.

This is especially useful for meal preparation or in situations where refrigeration is limited.

How to eat it: Add canned chicken to salads, wraps, soups, stews or mix it with yogurt and spices for a protein-rich spread.

Protein content: 23 grams
Serving size: 3 ounces

Canned corned beef provides protein as well as iron and vitamin B12, which support oxygen transport and energy metabolism.

However, it is generally high in sodium, so it is best enjoyed occasionally rather than as a daily protein source.

How to eat it: Use corned beef in small portions in hash-style dishes with potatoes and vegetables, or pair it with high-fiber foods for balance.

When shopping for canned protein sources, look for options with at least 10 grams of protein per serving and minimal added sugars.

Choosing low-sodium varieties or draining and rinsing canned foods can significantly reduce sodium intake.

Pairing canned proteins with vegetables and whole grains creates satisfying, nutritionally balanced meals from pantry staples.