- Canned foods can be a low-calorie, nutritious choice to support weight loss.
- Pick canned chicken, fish, fruits, vegetables and beans for fiber and protein.
- Opt for canned foods that are low in sodium and added sugars to keep meals healthy.
If you’re trying to lose weight, it’s important to choose foods that are satisfying and filling. But with busy schedules and little time to meal-prep, eating healthy can be a challenge. Canned foods offer a smart solution—they’re quick, nutrient-rich and can make sticking to your weight-loss goals easier. “Canned goods, like beans and tomatoes, provide a quick and convenient way to get nutritious meals on the table, which can also aid weight loss because of the fiber and protein content,” says Lainey Younkin, M.S., RD, LDN, a registered dietitian specializing in weight loss. Plus, with soaring grocery prices, buying in bulk from places like Costco makes it easier to stock up on healthy staples without breaking the bank.
To help support your weight-loss efforts and jam-packed schedule, we’ve rounded up the most filling, nutritious and delicious canned foods. Here are the top eight picks for weight loss, according to registered dietitians.
1. Safe Catch Ahi Tuna
Costco. EatingWell design.
“When it comes to canned foods at Costco that can support weight loss, Safe Catch Ahi Tuna is a standout choice. It’s a high-quality, low-mercury tuna that’s packed with protein and free from additives,” says Lauren Manaker M.S., RDN, LD. One serving (2 ounces) contains just 70 calories and packs 17 grams of protein—perfect for staying full while keeping calories in check. “[It’s] not only high in protein, which helps you feel full longer, supports muscle maintenance and metabolism, but it’s also rich in omega-3 fatty acids,” Manaker adds. Omega-3 fatty acids are unsaturated fats that may aid in weight loss by reducing inflammation. Manaker recommends this choice because the combination of protein and omega-3s makes it a satisfying, nutrient-dense option.
2. Kirkland Signature Chunk Chicken Breast
Costco. EatingWell design.
Another excellent protein source in the canned food aisle is the Kirkland Signature Chunk Chicken Breast. “Each 2-ounce serving provides 60 calories, 13 grams of protein and only 1 gram of fat,” says Mandy Tyler, M.Ed., RD, CSSD, LD. Research shows that protein has a high thermic effect, meaning it requires more energy (calories) to digest, which can support weight loss. Plus, unlike many premade chicken dishes, this low-calorie option helps support your calorie deficit. Tyler recommends adding this canned chicken breast to a homemade chicken salad, chicken wrap or high-protein grain bowl.
3. Canned Black Beans
Costco. EatingWell design.
The S&W Organic Black Beans are a budget-friendly choice to add more plant-based protein to your diet. “Half a cup of black beans has only 110 calories, 7 grams of protein and 10 grams of filling fiber,” says Christy Brissette, M.S., RD. She explains that black beans also contain resistant starch, which your gut bacteria ferment to produce short-chain fatty acids. These fatty acids then stimulate fullness hormones such as glucagon-like peptide-1 (GLP-1) and peptide YY (PYY).,
Eating beans is also linked to better body composition. For example, one study found that women who consumed more beans had less body fat and smaller waist circumferences compared to those with low intakes. The researchers attributed this to beans’ high satiety value, thanks to their high fiber and protein content. Another study showed that beans were just as satisfying and filling as beef, making them an excellent plant-based choice for weight management.
4. Canned Chickpeas
Costco. EatingWell design.
Like black beans, canned chickpeas are another convenient and weight loss–friendly option. One half-cup of the S&W Organic Garbanzo Beans at Costco has 120 calories, 6 grams of protein and 6 grams of fiber, a combination that Younkin says will suppress your appetite to help you stay full for longer.
Alternatively, you can opt for a prepared hummus, which is flavorful, nutritious and satisfying. In fact, one study found that eating hummus as an afternoon snack helped reduce calorie intake later in the day.
5. Diced Tomatoes
Costco. EatingWell design.
Canned vegetables offer a convenient way to boost your plant intake and may also support weight loss. “Eating more vegetables helps you lose weight by filling you up on fiber, water, vitamins and minerals without a lot of calories,” says Younkin. Kirkland Signature Organic Diced Tomatoes have only 30 calories for a half-cup, which can help bulk up meals while still keeping calories low. Plus, they’re a good source of vitamin C, potassium and lycopene, important nutrients for disease prevention. Try adding diced tomatoes to a variety of meals like soup, chili, casseroles, omelets or stir-fry dishes.
6. Pink Salmon
Costco. EatingWell design.
Kirkland Signature Wild Alaska Pink Salmon is another low-calorie option that is filling and nutritious. For a 3-ounce serving, it contains only 80 calories yet packs in 17 grams of complete protein. Salmon is also rich in beneficial nutrients like omega-3 fatty acids, iodine, selenium and vitamin D, which are all important for good metabolic health.
7. Canned Pineapple
Costco. EatingWell design.
Canned fruit is a convenient and quick way to add additional fruit servings to your diet. At Costco, you can find plenty of canned fruit options, but Dole Tropical Gold Pineapple Chunks in 100% pineapple juice stands out as a top pick for weight loss. “It’s packed in 100% pineapple juice rather than syrup for less calories and sugar,” says Brissette. Plus, a single serving (½ cup) contains just 80 calories while also providing 45% of the Daily Value of vitamin C.
Although canned foods often get an undeserved bad reputation, research shows that canned fruits and vegetables are nutrient-dense, convenient and budget-friendly additions to a healthy diet.
8. Canned Sardines
Costco. EatingWell design.
Wild Planet Wild Pacific Sardines are a high-protein, low-calorie choice that supports weight loss. One 2-ounce serving has 100 calories and 12 grams of protein, along with a hefty amount of omega-3 fatty acids. They’re also rich in calcium and vitamin D, which are important for bone health, explains Brissette. She adds, “Higher amounts of these nutrients are linked to lower body weight and better metabolic health.”
Shopping Tips
While strolling through Costco aisles and dodging those tempting samples, keep these shopping tips in mind to help you choose foods that support weight loss:
- Choose High-Fiber. Fiber takes longer to digest, helping you feel fuller for longer. For high-fiber options, look for at least 3 grams of fiber per serving.
- Look for High-Protein. “Eating a higher-protein diet is commonly recommended to support the maintenance of lean mass during weight loss,” says Tyler. Opt for protein sources that are also lower in saturated fat, such as fish, chicken or plant-based protein sources, to support heart health.
- Pick Low-Sodium Options. While sodium alone won’t directly affect your weight, it does have an influence on general health. “Pay attention to sodium, especially if you have high blood pressure or your health care provider has told you to follow a low-sodium diet,” says Younkin. “Anything greater than 20% Daily Value from sodium is considered high in sodium, while anything less than 5% is considered low in sodium.” She recommends checking the ingredient list to see if salt has been added and reducing the amount by rinsing it in a colander.
- Avoid Added Sugar. “For canned fruit, avoid options that are packed in syrup or have sugars added to them to get less added sugar and fewer empty calories,” says Brissette.
- Look for BPA-free. “There is some evidence that bisphenol A (BPA) exposure is linked to obesity,” says Brissette. “BPA is a chemical that is added to some plastic and to the lining of some cans to keep the food inside fresh for longer.” BPA is a known endocrine disruptor that may interfere with hormone function and increase the risk of obesity. Although more research is needed, Brissette recommends choosing BPA-free canned foods whenever possible.
Our Expert Take
Canned foods may not be top of mind when making diet changes for weight loss, but they should be. They’re convenient, low-calorie and affordable options that can be quickly turned into nutritious and delicious meals. “We live in a busy society where not everyone has time to make foods from scratch,” says Younkin. Having canned food in your cabinet or pantry can make it easier to prepare meals even without a meal plan in place. To stock up on healthy options, look for fiber- and protein-rich options at Costco like canned chicken, fish, fruits, vegetables and beans. Not only will this support your weight-loss goals, but it’ll save you money too.
