As a great source of protein and other nutrients, chicken is an excellent selection when sustaining a nutritious diet. While most people default to the chicken breasts in the freezer section or deli counter of their preferred grocery store, canned chicken varieties also exist. Along with a long shelf-life and convenience, canned chicken is also highly versatile. For instance, canned chicken pairs beautifully with eggs for a quick, protein-packed breakfast. Despite these benefits, canned meats often get a bad reputation and canned foods are wrongly considered to be less nutritionally dense in general.
The truth is that both fresh and canned chicken have a lot to offer in the way nutrients. However, fresh chicken breast might make it easier to reach your daily recommended intake of protein. Whilecanned chicken contains less protein per serving, it is a great source of nutrition when seeking a filling and wholesome snack.Let's break down the numbers to see how these two foods square up when it comes to nutritional content.
Swanson is one of many brands that offer canned chicken. According to the Target website, a can of Swanson ready-to-eat chicken is just over 12 ounces, with a recommended serving size of 3 ounces. When it comes to protein, each serving offers 15 grams. Keep in mind that the recommended daily intake of protein varies according to how many calories a person consumes each day. For instance, the recommended protein intake for a person who consumes 2,000 calories a day ranges from 50 to 175 grams. That means you would need to eat at least four servings of this canned chicken to be within the recommended range.
As for other nutrients, Swanson canned chicken offers 1½ grams of fat and 80 calories in every serving. This canned chicken contains 65 milligrams of cholesterol (amounting to 22% of a person's suggested daily intake). The high concentration of sodium (390 milligrams per serving) could make it unsuitable for people watching their intake of salt.However, it's low in saturated fat, contains no trans fats, and is free from antibiotics. Consider that excessive use of antibiotics in meat is associated with bacterial infections that are immune to treatment, which can have disastrous health consequences, according to the World Animal Protection.
How Fresh Chicken Measures Up To Canned
When eating chicken breast, the recommended serving size ranges from 3 to 4 ounces, making it an apt comparison for canned chicken serving sizes. Three ounces of chicken breast provides 26 grams of protein, which is 11 grams higher than canned chicken. However, you would still need to eat double the recommended portion to reach the daily recommended intake of protein. As for fat and calories, a 3-ounce serving of chicken breast offers a little over 2½ grams of fat and 128 calories.
When it comes to cholesterol, a 100-gram serving of chicken breast sans skin contains 73 milligrams (keep in mind that100 grams equals about 3½ ounces). A 3-ounce serving of chicken also contains 44 milligrams of sodium, much less than canned varieties. As for antibiotics in fresh chicken, some brands avoid the use of antibiotics due to mounting concerns about their potential health impact.
With so many myths surrounding canned food, consumers need to know the facts to make informed buying decisions. And while canned chicken can be problematic for those on low-sodium diets, it's similar to fresh chicken when it comes to nutritional value. Remember that a well-rounded diet is best, and there's room for both canned and fresh chicken in a healthy eating plan.
However, fresh chicken breast might make it easier to reach your daily recommended intake of protein. While canned chicken contains less protein per serving, it is a great source of nutrition when seeking a filling and wholesome snack.
One 85-gram serving of canned salmon contains 20 grams of protein, 2 grams of fat, and 0 grams of saturated fat. Chicken, beef, pork, and other animal proteins typically contain similar levels of protein per serving, but also have more fat—especially saturated fat.
At the grocery store, the best chicken you can buy will be organic, free-range or pasture raised, antibiotic free, and air-chilled. This combo is the winner, winner chicken dinner.
This canned chicken contains 65 milligrams of cholesterol (amounting to 22% of a person's suggested daily intake). The high concentration of sodium (390 milligrams per serving) could make it unsuitable for people watching their intake of salt.
While canned goods past their "best-by" date may not taste optimal, there's no real health risk in consuming canned goods as long as they remain in good condition. Here's why: The food in the container is commercially sterile and a vacuum seal prevents any new bacteria from getting in, so it will not spoil.
As you can see, chicken is higher in calories, protein and fat (which includes saturated fat) than a can of tuna calories, but they're still pretty comparable.
Canned chicken tends to be low in sodium and can even be found with no added sodium. Moreover, chicken may have lesser heart disease potential than red meat and contains a rich nutrient profile.
A rotisserie chicken is better than some of the other alternatives. Even with additives, a rotisserie chicken is a far healthier choice than a fast food run, says Allers. “It's still lower in fat and calories than fast food. It's serving its purpose – it's fast, but it can still help you create a balanced meal.
If you have high cholesterol, you should talk with your doctor about what you eat, including meat. There are good, lean choices. For example, you can consider chicken or turkey breasts without skin; pork tenderloin; or beef round, sirloin, or tenderloin. Avoid highly processed meats (bacon, ham, lunchmeat, etc.).
Nutrition: Excellent source of shelf-stable protein. Canned chicken can be like using canned tuna. It has less of distinct flavor, so it is more flexible than tuna. It tastes best in recipes where minimum cooking time is required, like cold salads or dishes that are quickly reheated with added spices.
As you can see, chicken is higher in calories, protein and fat (which includes saturated fat) than a can of tuna calories, but they're still pretty comparable.
Yes, canned chicken can be used as a substitute for fresh chicken in many recipes. It is already cooked and ready to eat, which makes it a convenient option for quick and easy meals. Just keep in mind that the texture and taste may be slightly different from fresh chicken.
Chicken in a can is already cooked and ready to eat with no additional cooking required. Just drain off the liquid and you're good to go. Because of this, canned chicken is a perfect choice for quick lunches, appetizers in almost no time, and easy weeknight dinners.
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