Is canned chicken healthy? This is a common question for those seeking convenient and nutritious meal options. Canned chicken, often praised for its high protein content and ease of use has become a pantry staple for many. However, whether it is as healthy as its fresh counterpart remains. Here’s what you need to know about canned chicken and its health implications.

What’s Inside That Can?

Canned chicken, like many preserved foods, often contains added ingredients to enhance flavor and shelf life. One common additive is sodium phosphate, which helps maintain the texture of the chicken. While sodium phosphate is generally considered safe, high levels of serum phosphate have been linked to an increased risk of cardiovascular disease and mortality, particularly in individuals with chronic kidney disease.

Ayomari | MSN | Canned chicken often contains added ingredients to enhance flavor and shelf life.

Another concern is the can itself. Most canned chicken is packed in BPA-lined cans. Although the FDA considers low levels of BPA to be safe, some studies have linked BPA exposure to health issues such as diabetes, obesity, and endocrine disruption. Therefore, checking for BPA-free labels when choosing canned chicken is advisable.

Nutritional Value: Canned vs. Fresh Chicken

When comparing canned chicken to fresh chicken, it’s important to note the differences in nutritional value. Canned chicken undergoes a high-heat sterilization process to eliminate bacteria, which can impact some vitamins and minerals. For example, a 100-gram serving of canned chicken typically contains fewer key nutrients like selenium and vitamin B6 than fresh chicken breast.

Nutrition Breakdown

• Calories: Fresh chicken breast has approximately 158 calories per 100 grams, while canned chicken contains around 185 calories.
• Protein: Fresh chicken breast boasts 32 grams of protein, whereas canned chicken offers about 25 grams.
• Fat: Fresh chicken has about 3 grams of fat, compared to 8 grams of canned chicken.
• Iron: Canned chicken has a higher iron content, 7% of the daily value (DV), compared to 3% in fresh chicken.
• Selenium: Fresh chicken provides 58% DV, while canned offers 33%.
• Niacin and Vitamin B6: Fresh chicken contains significantly higher vitamin levels than canned chicken.

The discrepancies in macronutrients, particularly protein and fat, are often due to the quality and type of chicken used. Many canned chicken brands use a mix of white and dark meat, which can result in higher fat content and lower protein levels.

Sodium Content: A Key Consideration

Sodium is another critical factor to consider when evaluating the healthiness of canned chicken. While sodium is essential for fluid balance and muscle function, excessive intake can lead to high blood pressure and other health issues. A typical serving of canned chicken can contain up to 450 milligrams of sodium, a substantial portion of the American Heart Association’s recommended daily limit of 2,300 milligrams.

To mitigate this, opting for low-sodium or no-salt-added varieties of canned chicken is wise. This can help maintain a healthier sodium intake while enjoying canned poultry's convenience.

Added Benefits of Canned Chicken

Despite some drawbacks, canned chicken does offer several health benefits. It is a valuable source of high-quality protein, essential for muscle growth and repair. Additionally, it provides a range of vitamins and minerals, such as zinc, which supports the immune system, and vitamin B12, crucial for energy production.

Allrecipes | MSN | Canned chicken is a valuable source of high-quality protein, essential for muscle growth and repair.

Canned chicken is also incredibly versatile, making it an excellent option for quick meals. Whether it’s added to salads, sandwiches, or casseroles, it can be a time-saving ingredient without compromising its nutritional value.

Choosing the Best Canned Chicken

When selecting canned chicken, there are a few tips to ensure you’re getting the healthiest option available. Look for labels that specify “white chicken” or “chicken breast,” as these are typically lower in fat and higher in protein. Additionally, check for low sodium and minimal added ingredients to avoid unnecessary additives and preservatives.