Canned meat and fish

Excellent and affordable sources of protein include canned fish and meat. To buy proteins with fewer calories and fat, choose those that are canned in water or brine rather than in oil or sauce.

For instance, 100 grams (3.5 ounces) of tuna canned in oil contains 200 calories and 8 grams of fat, while the same amount of tuna canned in water only has 90 calories and 1 gram of fat. Excellent canned protein options include chicken, salmon, tuna, and sardines. Chicken in cans is high in protein, calcium, and vitamin D but very low in fat. Omega-3 fatty acids and protein are abundant in canned fish, including salmon, tuna, and sardines, which may lower the risk of heart disease. It is simple to prepare stovetop patties, dips, spaghetti, salads, soups, and quesadillas with canned meats and fish.