11 of the Healthiest Canned Foods to Keep in Your Pantry, According to RDs – Real Simple
:max_bytes(150000):strip_icc()/healthy-canned-food-2000-da2aeec0d3ec474c84e6af381b742d9c.jpg)
While all non-perishable pantry goods are healthy for you (we’re looking at you, packaged cookies, sugary cereals, and sodium-laden soups), some of the healthiest canned food is still delicious. When it comes to healthy canned items, you want to look at food labels to ensure you’re avoiding overly processed foods and skipping items with excessive added sugar and salt. We asked experts for their advice and some of their favorite foods that come in a can.
- Mary Waddill, MS, RD, is a registered dietitian and product compliance and nutrition analyst with Whole Foods Market based in Austin, Texas.
Are Canned Food a Healthy Choice?
The answer is a nuanced one. Sometimes yes, sometimes no. Many canned foods retain many nutrients, such as key vitamins and minerals. While the canning process can sometimes decrease the number of these nutrients, it can also increase the availability of others. Take, for example, lycopene in tomatoes, which ticks up during the canning process. In fact, it’s two times higher in canned tomatoes than in raw tomatoes.
However, not all canned foods are good for you. Many canned foods contain additives like sodium and sugar, as well as preservatives. Some cans are also lined with materials containing bisphenol A (BPA), which is a chemical that can leak into food. For that reason, in general, the fewer ingredients listed, the better for you that item is.
11 Healthiest Canned Foods
While there are certainly some canned foods you should avoid, here are 11 of the healthiest canned foods that you should consider adding to your pantry.
Canned Black Beans
Canned black beans have 8 grams of protein per half-cup serving and are an excellent source of fiber, with 9.1 grams per serving. That makes them a pantry staple to use in everything from quinoa bowls to soups to tacos and burritos, says Mary Waddill, MS, RD, a registered dietitian and product compliance and nutrition analyst with Whole Foods Market based in Austin, Texas. Reach for low-sodium varieties and rinse them before use to further reduce the salt.
Canned Peaches
An easy fruit staple to keep in your pantry, canned peaches are great to top yogurt bowls and salads, and you can use the juice as a replacement for sugary syrups on pancakes or ice cream. Look for canned peaches (or other fruits such as mandarin oranges and pineapple chunks) packed in their own juice to minimize added sugar, says Waddill. (Read up on more health benefits of peaches here.)
Crushed Tomatoes
Harvested, pureed, and packed at peak ripeness, canned crushed tomatoes make an easy, healthy base for homemade soups and pasta sauces while letting you control the added salt, says Waddill. They pack in a variety of nutrients found in fresh tomatoes, like vitamin C and lycopene. Choose a can that says “no salt added” to avoid extra sodium.
Canned Pumpkin
Most people think of canned pumpkin in the fall, but Bobo says they keep it stocked in her pantry year-round. Pumpkin puree is high in vitamins A and C and especially fiber (with 3 grams per half-cup) and also makes a great substitute for butter in baking (note: steer clear of canned pumpkin pie mix, which is loaded with added sugar). Bobo recommends keeping some canned pumpkin frozen in silicone ice trays to throw into smoothies for added nutrients.
Canned Salmon
Fresh salmon, while delicious, can get expensive and spoils quickly. Not only does canned salmon last longer, but you’ll reap all the same nutritional benefits—like vitamins D and B-12—as with fresh, says Bobo. Toss canned salmon on top of salads or use it to make easy salmon patties for dinner.
Canned Chickpeas
Considered a legume, chickpeas (or garbanzo beans) have been spiking in popularity in recent years. And that’s a good thing, as they’re packed with healthy protein (about 12 grams per cup) and healthy fats, says Bobo. The type of fat found in legumes is essential for absorbing some vitamins, meaning adding a scoop of hummus made with chickpeas to your plate could be even more beneficial than you’d thought, Bobo adds. You can even make dessert with chickpeas.
Canned Tuna
Three ounces of tuna is full of protein (19.8 grams) and vitamins A, B, D, and E. You can eat canned tuna straight out of the can, or you can add it to a salad or on some toast.
Canned Chicken
Canned chicken isn’t necessarily as good for you as fresh chicken. But either way, chicken is high in protein, and it’s rich in nutrients like vitamins B6 and B12. You can also add canned chicken to various dishes like salads, sandwiches, and soups, as well as casseroles and pasta dishes, making it a versatile ingredient.
Canned Corn
Canned corn is high in dietary fiber, which can help to aid digestion. Fiber also supports heart health. You can add canned corned to salads or even use it to make creamed corn or corn soup.
Canned Coconut Milk
Canned coconut milk can be very healthy for you because it’s full of coconut water, which is very hydrating Coconut milk also contains tons of electrolytes, which can replenish you. However, be mindful of added sugars in some canned coconut milks.
Types of Canned Food to Avoid
Some of the types of canned food to avoid are the ones that have a lot of additives and preservatives. You will want to stay away from sugar, sodium, and unhealthy fats. This includes items like canned fruit with added sugars, canned cheeses with unhealthy fats, and canned soups that contain a ton of sodium. Some canned vegetables, pasta, and meats (like spam or corned beef) also contain a lot of salt.
The key is to read the ingredients label and check what nutrients the food includes. How much of the good stuff does it have compared to how much of the not-so-good stuff? Also be sure to check for a BPA-free label; if the can doesn’t have one, you can’t trust that it’s safe.
