2 slice (medium) of Canned luncheon meat (56 g) has 176 calories. That works out to 315 calories per 100 g. It contains 2 g of carbs, 7.1 g of protein, 15.1 g of fat and 0 g of fiber. Its 716.8 mg of Sodium covers 31% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.

Canned luncheon meat Nutrition Facts

Selected: 100 g

315

KCAL / 100G

Carbs

3.6g

· 1% DV

Protein

12.6g

· 25% DV

Fat

27g

· 35% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 5% · Protein 16% · Fat 79%

Canned luncheon meat Vitamins & Minerals

Vitamins

0.45mg · 38% DV

B12

0.75µg · 31% DV

4.1mg · 26% DV

0.19mg · 15% DV

Minerals

Sodium

1280mg · 56% DV

Selenium

20µg · 36% DV

Phosphorus

155mg · 22% DV

Zinc

2mg · 18% DV

How Nutritious Is Canned luncheon meat?

Nutrient density

Medium

36/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Low

27/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Canned luncheon meat Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Canned luncheon meat

To burn the 315 calories in 100 g:

🚶

78min

Walking (5 km/h)

🏃

32min

Running (8 km/h)

🚴

43min

Cycling

🏊

37min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Canned luncheon meat Processed?

NOVA 4

Ultra-Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Canned luncheon meat Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Canned luncheon meat Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Canned luncheon meat Fat Profile

SATURATED

9.5g

MONOUNSATURATED

12.6g

POLYUNSATURATED

2.8g

⚖️

Omega 6:3 ratio 26:1

Above the ideal 4:1 (26:1).

Compare Canned luncheon meat

🥫vs🧴

Canned luncheon meat vs Hawthorn Vinegar297 kcal more per 100 g

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Canned luncheon meat vs Tantuni105 kcal more per 100 g

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Canned luncheon meat vs Chicken Wrap120 kcal more per 100 g

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Canned luncheon meat vs Protein Bar35 kcal fewer per 100 g

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Foods Similar to Canned luncheon meat

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Canned luncheon meat

How many calories and how much protein are in canned luncheon meat?

Canned luncheon meat provides 315 calories and 12.6 g of protein per 100 g. The same serving contains 27 g of fat.

Is canned luncheon meat suitable for a keto diet?

Yes, canned luncheon meat is listed as compatible with keto and ketovore diets. It contains 3.6 g of carbohydrates per 100 g, but it is an ultra-processed food.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 20, 2026