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If you're planning a food cupboard, use this table to compare familiar tins. It covers energy and protein per tin, with figures from UK labels. For the full emergency food list, see our separate guide.

Calories can help compare tins, but this page isn't a prescribed diet or a calorie target. The NHS average adult figures below are a reference only. Needs vary with age, size and activity.

How we worked out the figures

We took energy and protein figures from each product label as published by its maker or a UK supermarket, checked 4 November 2026. Where a label gives per-100 g figures only, we multiplied by the tin's net weight. Those figures are marked as worked out. Recipes change, so check your own tin. Fish and chickpeas use drained-weight figures where shown. We haven't tested or lab-analysed these foods.

A UK food label showing energy per 100 g.
Check the full ingredients list each time you buy food for a household member with an allergy.Photo: O'Dea · CC BY-SA 4.0. Resized and converted to WebP.
Full image attribution

White pudding ingredients label.JPG — O'Dea; CC BY-SA 4.0. Resized and converted to WebP; source: https://commons.wikimedia.org/wiki/File:White_pudding_ingredients_label.JPG

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Energy and protein per tin, from UK labels
TinBest forkcal per 100 gkcal per tinProtein per tinTins for about 2,000 kcalNotes
Carnation Sweetened Condensed Milk, 397 gMost energy in one tin322About 1,278, worked outAbout 30 g, worked out1.655 g sugars per 100 g; milk
SPAM Chopped Pork & Ham, 340 gMost energy per savoury tin292About 993, worked out51 g, worked out2.0Salt 2.4 g per 100 g; label says gluten free, may contain milk
Princes Corned Beef, 340 gMost protein per tin222About 755, worked out85 g, worked out2.6Label: beef 98%, salt, preservative sodium nitrate
Princes Chilli con Carne, 392 gA hot one-pan meal147About 576, worked outAbout 25 g, worked out3.5Contains wheat and celery
Princes Stewed Steak in Gravy, 392 gProtein for a stew116About 455, worked outAbout 57 g, worked out4.4Contains wheat
Hunger Breaks All Day Breakfast, 395 gA full meal in one tin112442, label20.5 g, label4.5Contains wheat, egg and milk
Ambrosia Rice Pudding, 400 gReady-made pudding93372, labelAbout 12 g, label5.4Milk; vegetarian
Heinz Beanz, 415 gVegan staple81336, label20 g, label6.0Vegan
Napolina Chick Peas, 400 g, 240 g drainedVegetarian protein126 drainedAbout 302 drained, worked outAbout 17 g, worked out6.6Contains sulphites (sodium metabisulphite)
Heinz Cream of Tomato Soup, 400 gShown for comparison51204, labelAbout 3 g, label9.8Contains milk; a tin of soup is a light meal
Princes Mackerel Fillets in Sunflower Oil, 125 gOily fish with omega-3271 drainedNot given; check drained weightNot givenn/aFish; 2.0 g omega-3 per 100 g drained
Princes Sardines in Sunflower Oil, 120 gSmall, protein-dense fish249 drainedNot given; check drained weightNot givenn/aFish
Fray Bentos Steak & Kidney Pie, 425 gOnly with a working oven146620, label27.2 g, label3.2Needs an oven; contains wheat and barley

The 'tins for about 2,000 kcal' column divides 2,000 by the energy per tin and rounds to one decimal. It is a comparison only. Products and recipes change; check your tin.

Highest energy per 100 g

  1. Carnation condensed milk, 322 kcal
  2. SPAM chopped pork and ham, 292 kcal
  3. Princes mackerel in sunflower oil, 271 kcal drained
  4. Princes sardines in sunflower oil, 249 kcal drained
  5. Princes corned beef, 222 kcal
  6. Princes chilli con carne, 147 kcal
  7. Fray Bentos pie, 146 kcal
  8. Napolina chickpeas, 126 kcal drained
  9. Princes stewed steak, 116 kcal
  10. Hunger Breaks all day breakfast, 112 kcal
  11. Ambrosia rice pudding, 93 kcal
  12. Heinz Beanz, 81 kcal
  13. Heinz cream of tomato soup, 51 kcal

Fat and sugar add energy. Oily fish and fatty meats rank higher here; soups and beans in sauce rank lower.

How many tins is a day's reference?

The NHS gives average reference figures of around 2,000 kcal a day for women and 2,500 for men. Needs vary with age, size and activity. These figures are not a prescribed diet or a calorie target. Food labels often show a 2,000 kcal (8,400 kJ) reference intake for an average adult.

For example, two tins of Princes chilli con carne (about 1,152 kcal), one Ambrosia rice pudding (372 kcal) and one Heinz Beanz (336 kcal) add up to about 1,860 kcal. Bread, crackers, oats or a drink with milk could add to a meal, but we haven't assigned them a calorie figure here. A tin of soup alone has 204 kcal, so soup-only days fall well short. Pair soup with something more filling. For balanced menus, see how to plan balanced emergency meals and the NHS Eatwell Guide. Our food calculator counts portions, not calories.

Mix tins rather than relying on one

Condensed milk and SPAM are high in sugar or salt according to their labels. Use them as part of a mix rather than a daily base. The NHS Eatwell Guide gives a broader picture of food groups. Our meal portions and nutrition guide covers balanced menus.

Hot or cold?

Follow the preparation instructions on the tin. If you heat food, use the hob while it works, or a camping stove used outdoors. Without heat, use meals that need no cooking. The Fray Bentos steak and kidney pie needs an oven, so it isn't a power-cut meal without a working oven. Keep a manual tin opener.

Allergies and special diets

The labels we used list milk in Carnation, Ambrosia, Heinz tomato soup and Hunger Breaks; SPAM may contain milk. Hunger Breaks, Princes chilli, Princes stewed steak and Fray Bentos list wheat or gluten; Fray Bentos also lists barley. Hunger Breaks lists egg. Princes chilli lists celery. Mackerel and sardines contain fish. Napolina chickpeas list sulphites. Heinz Beanz is labelled vegan. Recipes change. Read the allergen box on every tin you buy. See allergies and special diets and the Food Standards Agency allergy guidance.

Symbols and dietary claims printed on a packaged food label.
Read the full product information rather than relying on a single dietary symbol.Photo: Chenspec · CC BY-SA 4.0. Resized and converted to WebP.
Full image attribution

Gluten-free food products in Israel, April 2024 15.jpg — Chenspec; CC BY-SA 4.0. Resized and converted to WebP; source: https://commons.wikimedia.org/wiki/File:Gluten-free_food_products_in_Israel,_April_2024_15.jpg

Shelf life

Most tins in this comparison show a best-before date rather than a published shelf-life figure. Of the sources here, only the Nestlé Professional Carnation page states one: 18 months. Best before is about quality; use by is about safety. Read how long tinned food lasts and how to eat and replace cupboard food.

A wooden cupboard and shelves in a domestic kitchen.
Include cupboard corners, shelves and stored packets in routine pantry checks.Photo: Jinho Jung from Seoul, South Korea · CC BY-SA 2.0. Resized and converted to WebP.
Full image attribution

Cupboard in the kitchen - Daebang Little Switzerland.jpg — Jinho Jung from Seoul, South Korea; CC BY-SA 2.0. Resized and converted to WebP; source: https://commons.wikimedia.org/wiki/File:Cupboard_in_the_kitchen_-_Daebang_Little_Switzerland.jpg

Common questions

What tinned food has the most calories?

By label energy per 100 g, Carnation sweetened condensed milk ranks highest in our table, followed by SPAM chopped pork and ham, then oily fish in oil.

How many calories are in a tin of soup?

A 400 g tin of Heinz Cream of Tomato has 204 kcal on its label. Other soups differ, so check the tin.

How many calories are in a tin of baked beans?

A 415 g tin of Heinz Beanz has 336 kcal from the label's 168 kcal per half can.

How many tins of food a day for one adult?

There isn't a set number. NHS average adult reference figures are around 2,000 kcal for women and 2,500 for men. Needs vary, and these figures aren't a prescribed diet or calorie target.

Which tinned foods last the longest?

We don't rank tins by shelf life. Most makers show a best-before date rather than publishing a shelf-life figure. See our tinned-food shelf-life guide.

Sources and checking

Sources checked 4 November 2026. Worked-out values use per-100 g figures and the pack weight. Recipes and labels can change.