In today's fast-paced world, the last thing I desire is to spend countless hours slaving away in the kitchen preparing a meal. To simplify my cooking experience while packing in nutrients, I rely heavily on canned foods, which have become essential items in my pantry. I ensure to have a good stock of canned garbanzo beans (chana), chicken, diced tomatoes, and black beans on hand, allowing me to whip up quick and nutritious salads, wraps, and soups in no time.

Indeed, canned goods serve as convenient and budget-friendly alternatives to their fresh and frozen counterparts, enabling us to enjoy seasonal flavors throughout the entire year. While it's true that some canned products have gained a reputation for their high sodium content, it’s worth noting that numerous unsalted and low-salt alternatives are readily available for health-conscious consumers. Ultimately, there's no need to frequent expensive health food stores or overspend on groceries to enhance your well-being. Canned foods offer an economical solution, making the pursuit of healthy eating not just achievable but also effortless.

Here are ten of the healthiest canned food options to consider.

1. Beans

Canned beans, including garbanzo beans (chana), pinto beans, black beans (kali rajma), red kidney beans (rajma), and lima beans, are an invaluable addition to your pantry. These legumes are not only essential for those following vegan and vegetarian lifestyles but also offer a significant time-saving advantage, as dried beans typically require extensive soaking and cooking times.

Nutrition

In general, canned beans are an excellent source of protein and fiber while being low in fat. A diet rich in fiber is crucial for managing cholesterol levels and maintaining a healthy weight. This is largely because fiber promotes a sense of fullness, potentially leading to reduced overall food intake.

The Australian Heart Foundation emphasizes the importance of choosing unsalted canned varieties, as a high sodium diet is associated with elevated blood pressure, thereby increasing the risk of stroke, kidney diseases, and various heart-related issues. Always check that the label indicates “unsalted” or “no salt added.” If the ingredient list reveals the presence of salt or sodium, it's advisable to drain and rinse the beans prior to consumption.

Uses

Canned beans can be seamlessly incorporated into a variety of dishes, such as soups, stews, chilis, salads, fresh salsas, casseroles, meat-based meals, and even baked desserts, offering versatility and nutrition.

2. Canned Meat and Fish

Canned meat and fish serve as fantastic and budget-friendly sources of protein. When selecting these products, it's crucial to opt for those preserved in water or brine rather than oil or sauces, as they contain significantly fewer calories and fats. For instance, 100 grams of tuna packed in oil delivers around 200 calories and 8 grams of fat, whereas the same portion of tuna packed in water offers only 90 calories and a mere 1 gram of fat. Popular options for canned protein include salmon , tuna, sardines , and chicken .

Nutrition

Canned chicken is notably low in fat yet rich in protein, calcium, and vitamin D. Additionally, canned fish varieties such as salmon, tuna, and sardines are abundant in protein and omega-3 fatty acids, which may help lower the risk of heart disease.

Uses

The versatility of canned meats and fish allows for easy preparation of a variety of dishes, including stovetop patties, dips, pasta, salads, soups, and quesadillas. These ingredients can be seamlessly integrated into meals, making them an essential pantry staple.

3. Diced Tomatoes

Canned diced tomatoes are not only packed with essential nutrients but also play an integral role in a variety of culinary creations.

Nutrition

Tomatoes, in their various forms, are rich in lycopene (also known as lycopene), a carotenoid antioxidant that imparts a vibrant red hue and offers numerous health benefits, particularly in combating diseases. Interestingly, research indicates that canned tomatoes often contain greater concentrations of lycopene than their fresh counterparts.

Uses

Diced tomatoes are incredibly versatile and can enhance a multitude of dishes, including soups, pasta sauces, casseroles, pizzas, flatbreads, and lasagna. Their adaptability makes them a staple in many kitchens, from bustling Indian households to cozy Australian kitchens, traditional Japanese meals, and hearty Canadian recipes.

4. Coconut Milk (Nariyal Doodh)

This dairy-free alternative is an excellent, subtly sweet option that enhances a variety of recipes, making it a versatile ingredient in any kitchen.

Nutrition

While coconut milk is rich in fats, it primarily consists of a unique type known as medium-chain triglycerides (MCTs). These MCTs are believed to offer potential heart health benefits that may surpass those of butter, such as boosting HDL (good) cholesterol levels.

Uses

The creamy texture of coconut milk makes it a delightful addition to smoothies, soups, dips, sauces, coffee beverages, marinades, and desserts, elevating their flavors and richness.

5. Diced Green Chiles

Canned diced green chiles offer an explosion of flavor and serve as an excellent garnish for a variety of dishes.

Nutritional Benefits

Green chiles, a variety of pepper, are abundant in phenolic compounds such as capsaicin. This compound is the source of the spicy kick you experience when consuming hot peppers, and it also acts as a potent antioxidant. Capsaicin combats unstable molecules known as free radicals, contributing positively to the management of heart disease. Moreover, just 100 grams (3.5 ounces) of diced green chiles delivers approximately 10% of the Daily Value (DV) of vitamin A, a nutrient vital for maintaining optimal eye health.

Culinary Applications

Incorporate green chiles into a variety of dishes including scrambled eggs, burgers, chili, stir-fries, and sandwiches for an added zest.

6. Baby Corn

While corn often faces criticism due to its higher carbohydrate content compared to non-starchy vegetables like broccoli, mushrooms, and bell peppers, it is important to recognize that baby corn (bhutta) stands out as a non-starchy vegetable. This distinction is particularly significant for individuals managing diabetes, as controlling carbohydrate intake is crucial for maintaining stable blood sugar levels.

Nutrition

Baby corn is an excellent choice for those looking to reduce fat and calorie intake, being completely fat-free and remarkably low in both calories and carbohydrates. For example, a serving size of 100 grams (approximately 3.5 ounces) contains merely 3 grams of carbohydrates, making it a smart addition to your diet.

Uses

This versatile ingredient is ideal for enhancing a variety of dishes. Baby corn can be seamlessly incorporated into stir-fries, soups, as a delightful topping for salads, or enjoyed as a healthy snack.

7. Mandarin Oranges

With canned mandarin oranges, you can skip the hassle of peeling. This naturally sweet and tangy fruit is not only delicious but also packed with nutrients. To minimize your added sugar intake, it's advisable to choose mandarin oranges preserved in juice rather than syrup.

Nutrition

A single cup (approximately 249 grams) of mandarin oranges provides 6% of the Daily Value (DV) for folate, 12% of the DV for vitamin A, and a remarkable 94% of the DV for vitamin C. Folate is particularly crucial during pregnancy, as a deficiency in this vital nutrient can lead to serious fetal development complications. To mitigate this risk, many foods are now fortified with folate. Incorporating foods high in vitamin A, like mandarin oranges, may assist in preventing conditions such as night blindness. Additionally, consuming canned mandarin oranges can help avert a vitamin C deficiency, which is often associated with a weakened immune system.

Uses

Canned mandarin oranges can be savored straight from the can, added to baked goods, or used as a delightful topping for yogurt, cottage cheese, or salads. Their versatility makes them a great addition to various dishes.

8. Olives

Olives, renowned for their unique flavors and rich nutrient profile, serve a purpose beyond simply adorning your martini glass.

Nutrition

A serving of 100 grams of canned olives delivers approximately 7% of the Daily Value (DV) for calcium, 35% of the DV for iron, and 11% of the DV for vitamin E. Iron is crucial for your body as it facilitates oxygen transport through red blood cells, while vitamin E plays a vital role as an antioxidant, helping to combat inflammation. However, it's important to note that canned olives tend to be quite high in sodium. Although sodium is a necessary nutrient, excessive intake can contribute to high blood pressure. Therefore, it's wise to opt for low-sodium options whenever possible.

Uses

Olives can enhance a variety of dishes, making them a fantastic addition to pizzas, sandwiches, salads, hummus, and tapenade. Additionally, they are a popular choice on charcuterie boards, offering a delicious and visually appealing element to any spread.

9. Pumpkin

Canned pumpkin is a wonderful way to infuse your home with the delightful scents of autumn throughout the year, all while being incredibly nutritious.

Nutrition

A standard serving of canned pumpkin, which is about 100 grams, offers an impressive 2.9 grams of fiber, fulfills 45% of the Daily Value (DV) for magnesium, provides 10% of the DV for both potassium and vitamin C, and an astonishing 208% of the DV for vitamin A. Fiber plays a crucial role in preventing constipation by facilitating digestion and can aid in weight management by promoting a feeling of fullness. Additionally, vitamin A is vital for maintaining optimal eye health, making pumpkin a great addition to your diet.

Uses

Beyond its well-known applications in desserts like pumpkin pie and pumpkin bread, canned pumpkin can be creatively used in a variety of dishes, including soups, smoothies, mousse, pudding, and even pasta recipes, enhancing both flavor and nutrition.

10. Jackfruit

This fibrous tropical fruit, known for its daunting exterior, can indeed be challenging to open; hence, it's fortunate that it is widely available canned. In many culinary circles, jackfruit (kathal) has gained recognition as an excellent vegan and vegetarian alternative to traditional pulled pork, making it a versatile ingredient in plant-based diets.

Nutrition

Jackfruit is remarkably low in calories, which may aid in weight management, containing only 16 calories in every 100 grams. Additionally, it serves as a heart-healthy substitute for meat due to its absence of fat and cholesterol, making it a favorable choice for those seeking to enhance their dietary habits.

Uses

This versatile fruit can be utilized as a delicious filling for tacos or enchiladas, and it also shines in various dishes such as stir-fries and fried rice, adding both texture and nutrition.

Foods in Cans to Steer Clear Of

When it comes to canned foods, it is advisable to avoid those that are laden with excess sugar or salt. To make healthier choices, opt for fruits that are preserved in their own juice or water and always scrutinize nutrition labels for sodium levels.

Fruits Preserved in Syrup

A solid guideline for purchasing canned fruits is to choose those that are packed solely in water or their natural juice, as these options generally have lower sugar content than those preserved in syrup. Excessive sugar consumption is linked to issues such as hyperactivity, cognitive impairments, and the prevalence of overweight and obesity in both children and adults.

Canned Items High in Sodium

Many canned soups, pasta dishes, and meats are notorious for their high sodium levels, which can elevate the risk of health issues like hypertension or heart failure. A great way to manage sodium intake is by preparing homemade alternatives to these products. According to the American Heart Association (AHA), foods are classified as low sodium if they contain less than 140 mg per serving. Always check the labels on canned goods to keep your sodium consumption in check.

The Bottom Line

Eating healthily does not have to strain your wallet. In fact, canned foods offer a budget-friendly option that is not only quick to prepare but also packed with essential nutrients that enhance your overall well-being. Additionally, their long shelf life makes them versatile ingredients suitable for a myriad of dishes. It is crucial to always examine the nutrition label to ensure that the canned product aligns with your dietary preferences and requirements.

Just One Thing

Give this a try today:

  • Incorporate low sodium diced tomatoes into a hearty lentil soup or a flavorful chili.
  • Enhance your leafy green salad by adding mandarin oranges (kinnow) preserved in their own juice.
  • Utilize canned pumpkin to create nutritious pumpkin muffins; here’s my favorite recipe for you.
  • Combine chopped cucumbers, grape tomatoes, and low sodium canned olives to whip up a refreshing Mediterranean salad.