Health
How to Choose the Healthiest Canned Foods
Health Points
- Canned foods are nutritious and convenient pantry staples.
- Choose options low in sodium and added sugar, packed in water or juice, and BPA-free.
- Canned beans, tomatoes, artichokes, corn, sardines, and tuna provide key nutrients and easy meal solutions.
Canned foods are not just for emergencies—they’re easy, affordable, and can provide valuable nutrition when fresh ingredients aren’t available.
The canning process preserves important nutrients while making foods safe and shelf-stable for months or years.
“The canning process can actually preserve many nutrients in foods,” explains Amy Reed, a dietitian and spokesperson for the Academy of Nutrition and Dietetics.
They’re also ready to eat, helping you prepare balanced meals quickly.
Research suggests that people who regularly eat canned foods have greater intake of key nutrients and healthier eating patterns.
When choosing canned options, look for reduced or no sodium, limited added sugars, and products packed in water or 100% juice.
“A good guideline is you want to have less than 5 to 7 grams of sugar (per serving),” says Reed.
Draining and rinsing canned produce can further cut down on extra salt or sugar.
Opt for BPA-free cans and avoid any that are dented or bulging.
Several dietitian-approved favorites are especially healthy:
Canned beans offer plant-based protein, fiber, vitamins, and minerals—making them a satisfying, nutrient-packed addition to salads, soups, and dips.
Canned tomatoes are full of vitamins and the antioxidant lycopene, which is more available when heated and supports heart health.
Canned artichoke hearts contain fiber and prebiotics that promote gut health, along with protein and important vitamins.
Sweet and fiber-rich canned corn supplies complex carbohydrates, B vitamins, vitamin C, and antioxidants.
Sardines from a can are rich in protein, omega-3 fatty acids, and essential nutrients like vitamin D and calcium, while being low in mercury.
Canned light tuna provides a lean protein boost perfect for quick meals.
Stock up on these top choices, check labels for sodium and sugar, and enjoy the convenience of healthy canned foods in your pantry.
