Canned chicken can be a convenient source of lean protein for muscle building, but it has some drawbacks compared to fresh chicken. In this article, we’ll look at the pros and cons of canned chicken for building muscle and help you decide if it’s a good option for your diet.
The pros of canned chicken for muscle building
Here are some of the main benefits of canned chicken if you’re looking to build muscle:
- High in protein – A 3 oz serving of canned chicken breast contains around 28g of protein. Getting enough protein is crucial for building and repairing muscle tissue after strength training.
- Low fat – Canned chicken is lower in fat than many protein options. For example, a 3 oz serving has around 1g of fat compared to 8g in 3 oz of beef sirloin. Less fat means more protein by weight.
- Convenient – Canned chicken is cheap, readily available, and has a long shelf life. You can stock up and quickly add it to meals and snacks.
- Versatile – Canned chicken can be used in many muscle-building recipes like salads, sandwiches, wraps, and casseroles.
- Shredded texture – Shredded canned chicken is easy to eat and absorbs flavours well when combined with sauces and dressings.
The cons of canned chicken
However, there are also some downsides to keep in mind when using canned chicken for muscle building:
- Higher sodium – Canned chicken can be high in added sodium, with around 300-600mg per serving. Consuming too much sodium can cause issues like high blood pressure.
- Less juicy – Canning cooks chicken thoroughly, which can make it slightly dry compared to fresh chicken breast.
- Fewer nutrients – Canning may destroy some heat sensitive nutrients like vitamin C and B vitamins.
- Not as satisfying – The texture of canned chicken may make it less enjoyable to eat in large amounts.
- Highly processed – Canned meats go through more processing than fresh, which some people prefer to avoid.
Nutrition comparison
This table compares the macros and calories in 3 oz (85g) of canned chicken breast, rotisserie chicken breast, and skinless chicken breast:
| Nutrient | Canned chicken | Rotisserie chicken | Skinless chicken breast |
|---|---|---|---|
| Calories | 120 | 165 | 140 |
| Protein (g) | 28 | 28 | 30 |
| Fat (g) | 1 | 6 | 3 |
| Sodium (mg) | 590 | 370 | 70 |
As you can see, canned chicken is very high in protein and low in fat compared to other chicken options. However, it also provides nearly a full day’s worth of sodium per serving.
Is canned chicken healthy overall?
Despite some drawbacks, canned chicken can be part of a healthy muscle building diet when consumed in moderation. Here are some tips:
- Choose low sodium options when possible or rinse canned chicken to reduce sodium.
- Balance it with plenty of fresh foods like fruits, vegetables, and unprocessed grains.
- Make sure you’re still eating mostly whole, minimally processed foods overall.
- Watch portions since it’s lower in nutrients than fresh chicken breast.
- Pair it with healthy fats like avocado or olive oil to increase satisfaction.
Simple muscle building meals with canned chicken
Here are a few simple high protein meal ideas featuring canned chicken:
Chicken salad sandwich
- 3 oz canned chicken breast
- 2 tbsp light mayo
- 1 celery stalk, chopped
- Lettuce
- 2 slices whole grain bread
- 1 medium apple
Tex mex bowl
- 3 oz canned chicken breast
- 1⁄2 cup canned black beans, rinsed and drained
- 1⁄2 cup cooked brown rice
- 1⁄4 cup salsa
- 2 tbsp shredded cheddar cheese
- Tbsp chopped cilantro
Chicken & veggie stir fry
- 3 oz canned chicken breast
- 1 cup mixed stir fry vegetables
- 1 tbsp reduced sodium soy sauce
- 1⁄2 tbsp sesame oil
- 1⁄2 cup cooked brown rice
Is canned chicken good for bulking?
Canned chicken can play a role in a clean bulking diet, but it may not be the best choice as a primary protein source. Here’s why:
- Lower protein than chicken breast – 28g per serving versus 30g for fresh breast.
- Drier, less juicy texture may make it hard to eat in large quantities.
- Higher sodium could cause issues consuming multiple servings daily.
- Lacking in micronutrients important for growth like B vitamins.
For optimal bulking, focus on getting ample calories from nutritious whole foods like oats, rice, sweet potatoes, nuts, seeds, fruits, vegetables, and lean proteins like chicken, turkey, and fish.
Should you choose canned or fresh chicken for muscle growth?
In most cases, fresh chicken breast is the superior choice for muscle growth because it:
- Has more protein by weight
- Retains more nutrients like B vitamins
- Has higher water content for juiciness
- Has less sodium
However, canned chicken can be an acceptable alternative when fresh chicken is unavailable, too expensive, or less convenient.
Choose lower sodium canned chicken and combine it with fresh produce and healthy carbs to minimize drawbacks.
Other canned meats
Besides chicken, other canned meats like tuna and salmon can provide protein for muscle growth. Here’s how they compare:
Tuna
- High in protein (22g per 3 oz)
- Very low in fat and calories
- Mercury concerns if eaten daily
- Can be high in sodium; choose low sodium versions
Salmon
- High in protein (22g per 3 oz)
- Provides anti-inflammatory omega-3s
- Bones in canned salmon boost calcium intake
- Higher calories than chicken or tuna
For variety, you can incorporate these canned fish options into your muscle building diet in moderation.
Conclusion
Canned chicken can be a fast, budget-friendly source of lean protein for muscle growth. However, fresh chicken breast is superior in many ways if you have access to it.
Choose low sodium canned chicken and pair it with plenty of fresh, nutritious foods for the best results. Canned fish like tuna and salmon can also add variety to your diet while providing protein.
Focus on getting enough total calories from a range of quality sources including lean proteins, complex carbs, fruits, vegetables, and healthy fats.
With smart food choices and a well-rounded strength training program, you can build quality muscle over time whether your protein comes from fresh or canned sources.