Protein has been in the spotlight for quite some time, and for good reason. It’s important for many body functions including muscle growth and repair, immune support, and satiety. However, meeting your daily protein needs might seem like it takes a lot of time-consuming planning and meal prep. Here are seven canned foods that provide at least 7 grams of protein per serving to help you meet your nutrition goals with less prep.

1. Canned tuna

Protein: 22 grams per 5-ounce can

Canned tuna is a protein powerhouse, boasting over 20 grams of protein per 5-ounce can. It's also a source of omega-3 fatty acids, which support heart health, help reduce inflammation, promote joint health, and more. Try adding canned tuna to all types of recipes, like salads, sandwiches, or casseroles, for a quick and easy protein boost.

2. Canned lentils

Protein: 8 grams per 1/2-cup serving

Lentils are a type of pulses, alongside beans, chickpeas and split peas. Canned lentils provide around 8 grams of protein and 7 grams of fiber per 1/2-cup serving. Both protein and fiber help us feel fuller longer. Lentils are also a good source of iron (boasting 16% of the Daily Value per 1/2 cup) and an excellent source of folate (with 37% DV per 1/2 cup). These nutrients are crucial for oxygen transport throughout the body, immune health and overall cell health.

You can use canned lentils in soups, dips, or salads.

3. Canned salmon

Protein: 28 grams per 5-ounce can

A 5-ounce serving of canned salmon typically contains around 28 grams of protein. Salmon is also packed full of omega-3 fatty acids and vitamin D, making it an excellent choice for bone, immune and heart health.

4. Canned black beans

Protein: 8 grams per 1/2-cup serving

Canned black beans offer 8 grams of protein per 1/2 cup. They’re also high in fiber, with 9 grams in that 1/2-cup serving, which is 32% of daily fiber needs. Research also highlights that black beans are rich in antioxidants, which can help reduce inflammation in the body.

5. Canned sardines

Protein: 23 grams per 3.75-ounce can

Canned sardines are not as popular as other canned fish like tuna and salmon, but they’re incredibly nutrient-dense, offering about 23 grams of protein per can. They are also packed with calcium, vitamin D, and omega-3 fatty acids, which are crucial for the health of your bones, heart, immune system, skin, and more.

Enjoy canned sardines on crackers or atop a salad. Sardines can have a strong flavor on their own, so if you’re new to eating them, consider trying them with additional flavors like tomato sauce, lemon, flavored olive oil, or Dijon mustard to help mellow them out.

6. Canned chickpeas

Protein: 7 grams per 1/2-cup serving

Canned chickpeas provide just over 7 grams of protein per 1/2 cup. Canned beans also contain various vitamins and minerals as well as satiating fiber. Plus, heart-healthy polyunsaturated fats (PUFAs) and low saturated fat content.

7. Canned Chicken

Protein: 32 grams per 5-ounce can

Canned chicken provides an impressive 32 grams of protein per 5-ounce can. Since there’s no cooking involved, it's an easy way to save time while hitting your protein intake goals. Canned chicken is also rich in immune-supporting nutrients like zinc, selenium, and B vitamins.

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)

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