Canned foods often get a bad rap for being less nutritious because they’re not fresh. In reality, they can be just as nutritious as fresh foods. They also last a long time, are low in cost, and convenient. All of these qualities make them great for pantry stock.
Here are six canned foods that are packed with nutrients, have quality ingredients, and are lower in sodium and added sugars.
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- Category: Legumes
- Why It’s Healthy: Canned beans come in many varieties, including black, kidney, pinto, navy, cannellini, lima, black-eyed, red beans, and chickpeas. Beans are a good source of plant-based protein, iron, magnesium, potassium, zinc, and folate. They are also high in carbohydrates and fiber but low in fat. Eating them can help support digestion, maintain healthy blood cholesterol and sugar levels, and aid in weight management.
- Dietitian’s Note: Canning may reduce protein, fiber, and magnesium in beans when compared with home cooking. However, canning can also lower phytates. Phytates are compounds that limit the absorption of iron, zinc, magnesium, calcium, and potassium. So, having fewer phytates in canned foods can help your body absorb more nutrients.
- Pro Tip: Canned beans often contain sodium. Draining and rinsing them can lower sodium by about 30 to 40%. You can also opt for low-sodium or no-salt-added varieties.
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- Category: Legumes
- Why It’s Healthy: Lentils are a great source of protein and fiber and are low in fat. Half a cup of canned lentils provides about 8 grams of protein and 7 grams of fiber. They are also rich in iron, zinc, and folate. Eating lentils can help improve blood sugar and cholesterol levels because of their high fiber content. Fiber binds to cholesterol and reduces its absorption. It also slows digestion, helping blood sugar rise more gradually after meals.
- Dietitian’s Note: Pair lentils with whole grains so your body gets all the amino acids it needs. Your body can’t use plant-based proteins as efficiently as proteins from meat, eggs, or dairy. This is because most plant proteins are missing some essential amino acids needed to make protein. Eating lentils with whole grains can fill in the missing amino acids from each other.
- Pro Tip: Drain and rinse lentils to reduce sodium. You can add cooked lentils to salads, soups, and stews, or use them to make high-protein dips.
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- Category: Seafood
- Why It’s Healthy: A can (92 grams) of sardines contains about 23 grams of protein. It also provides 88% of the daily value (DV) for selenium, 27% for calcium, 22% for vitamin D, and 15% for iron. Sardines are fatty fish rich in omega-3 fatty acids. Your body needs omega-3 fatty acids for healthy cells, hormone production, a strong immune system, and brain, heart, and eye health. Sardines also have lower mercury levels.
- Dietitian’s Note: Lean fish, like cod or tilapia, have fewer calories and less fat than fatty fish. They are a good choice for people who want to increase protein intake without adding extra calories.
- Pro Tip: Choose sardines packed in water to reduce calories. You can also try other canned fish, such as salmon, tuna, mackerel, and trout. They’re great in salads, sandwiches, pasta, or bowls.
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- Category: Vegetables
- Why It’s Healthy: A cup (245 grams) of canned pumpkin contains 7 grams of fiber and is low in calories. It is also rich in iron, magnesium, potassium, and vitamins A and E.
- Dietitian’s Note: Canned pumpkin also provides 212% of the DV for vitamin A. Vitamin A helps support eye, skin, and heart health, as well as the immune system.
- Pro Tip: Canned pumpkin is very versatile. You can use it in baked goods, soups, smoothies, or savory dishes like curry. Choose varieties without added sugar or sodium.
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- Category: Fruits
- Why It’s Healthy: A cup of pineapple provides 19% of the DV for vitamin C. Your body needs vitamin C to protect cells from damage and support iron absorption, brain health, bone health, and wound healing.
- Dietitian’s Note: Pineapple has a high glycemic index. This means it can raise blood sugar levels quickly. Pairing it with high-protein foods like milk or yogurt can help control blood sugar.
- Pro Tip: Buy varieties packed in their own juice. Some varieties are packed in syrups, which can contain added sugar or sweeteners. Look for the label “100% juice” or “in natural juice.”
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- Category: Vegetables
- Why It’s Healthy: Fresh artichokes can be hard to find, but canned varieties are available year-round. Artichokes are rich in fiber, vitamin A, potassium, magnesium, and folate. They are also high in polyphenols. These compounds may help fight inflammation, protect cells from damage, and support the immune system.
- Dietitian’s Note: Inulin, a type of fiber found in artichoke hearts, is a prebiotic. Prebiotics feed beneficial gut bacteria and support their growth. They also improve nutrient absorption, strengthen the gut barrier, and support the gut’s immune system.
- Pro Tip: Add artichoke hearts to salads, bowls, and pastas, make them into hummus or dips, or roast them as a side dish.
Here are a few things to consider when buying healthier canned foods:
- Opt for low-sodium varieties: Read the nutrition facts label and choose options with the lowest sodium. Look for labels that say “low sodium” or “no added salt.” This is especially important for canned foods you cannot rinse, like meat.
- Check for BPA-free packaging: Bisphenol A (BPA) is a chemical used to make plastics stronger. It is also commonly used in cans to prevent food from contacting the metal. Over time, BPA can leach into food. Too much exposure to BPA may be harmful to your health. You can choose cans labeled ‘BPA-free’ to avoid exposure.
- Avoid canned foods with added sugars and syrups: Canned foods, especially fruits, often contain added sugars. Look for labels that say “no added sugar” or choose varieties packed in 100% fruit juice or water.
- Check the ingredient list: Choose canned foods with minimal and recognizable ingredients. Some canned foods can contain preservatives, colorings, and flavorings.
- Read nutrition fact labels for key nutrients: Reading the nutrition facts label is especially helpful when choosing canned, ready-to-eat meals. Look for options that are higher in protein, fiber, and vitamins, and lower in sodium, saturated fat, and added sugars.
- Don’t buy damaged or dented cans: Avoid cans that are damaged, dented, bulging, or leaking. They can contain toxins produced by Clostridium botulinum and pose a risk of foodborne illness.
Storing canned foods is as important as choosing them. Canned foods are shelf-stable, but you should store them in a pantry away from sunlight and heat.
Canned foods are shelf-stable, cost-friendly, convenient, and can be as nutritious as fresh foods. You can buy canned beans, lentils, fruits, vegetables, and ready-to-eat meals.
When choosing canned options, look for those low in sodium, added sugar, and saturated fats.
To reduce sodium further, rinse beans, lentils, and vegetables before using.
