What are the healthiest canned foods?
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Canned foods come at a lower price tag, with a longer shelf life, and just as many nutrients as their fresh counterparts. Start your next meal with one of these options.
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Beans#beans
Beans are a great source of protein, fiber, iron, and more. For example, one cup of canned navy beans has around 17 grams of protein and 18 grams of fiber. Fiber can aid in digestion and benefit heart health. Some varieties can contain high sodium, so consider rinsing your beans after you drain them, or buy a low-sodium version of your favorite variety.
Tomatoes#tomatoes
Buying crushed, diced, and pureed canned tomatoes are a great way to enjoy them year-round. Picked and packed at peak freshness, you may find a canned tomato to taste as good as a fresh one. Tomatoes are a good source of vitamin C, which may strengthen your immune system, and antioxidants.
Pick low-sodium varieties if you’re watching sodium levels.
Pumpkin#pumpkin
Canned pumpkin deserves a spot in your pantry year-round, not just in the fall. This squash is high in vitamins A and C. Vitamin A is an antioxidant that may protect cells from the effects of free radicals. It’s not just good for pie; use it as a butter substitute while baking, or add it to soups and your morning oatmeal.
Canned Tuna and Salmon#canned-tuna-and-salmon
Fresh salmon and tuna are expensive and can go bad quickly. Canned salmon and tuna offer an affordable alternative with the same nutritional benefits. You’ll find vitamin B12 and D in both varieties. B12 maintains your body’s blood and nerve cells. Without enough B12, you may experience anemia, which can make people feel tired. The benefits of vitamin D have been linked to everything from improved brain function to boosting the immune system and cancer prevention.
People who are pregnant should also consult a medical professional before adding canned fish to their diet.
Pineapple#pineapple
Pineapple without added syrup is a great option because it provides plenty of vitamin C and fiber. Vitamin C can bolster your immune system, and fiber aids in a healthy digestive process.
Look for canned pineapple in water, or its own juice and avoid varieties with added sugar or syrup.
Beets#beets
Canned beets are fast and easy to prepare, unlike cooking with fresh beets, which you have to peel and then risk stains from the dark juice. They’re high in vitamin C and antioxidants, which benefit the immune system and have been shown to reduce the presence of free radicals in the body. Beets can be a nice addition to a salad or side dish.
Chickpeas#chickpeas
Often confused with beans, chickpeas are actually a legume. Chickpeas are a great source of filing protein, especially for people on plant-based diets.
Artichoke Hearts#artichoke-hearts
Similar to beets, canned artichoke hearts take most of the labor out of preparing the vegetable. Instead of steaming an artichoke and peeling back its many layers, you can just eat the hearts straight from the can. Artichoke hearts are rich in fiber and prebiotics, which can support gut health and improve digestion.
Artichoke hearts make a great addition to salads or dips. They’re available in water, brine, or olive oil for a higher-fat option.
Canned corn#canned-corn
Canned corn can save you money and time (no shucking required), and can be enjoyed year-round.
Canned corn contains fiber, which benefits digestion, as well as minerals, including potassium and magnesium. Potassium supports kidney and heart function, while magnesium helps regulate many body systems, including blood pressure and nerve function.
Corn can be an easy addition to salads, soups, or dips.
