How to Choose and Use Healthy Canned Foods

Canned foods often get a bad rap. But the truth is, you can find plenty of healthy canned foods. You just need to know what to look for.

When shopping for healthy canned foods, the key is to look for plain options. This means choosing products without added sugar, excess sodium, or sauces. Healthy canned foods include vegetables, fruits, beans, poultry, and fish. These foods are nutritious, just like their fresh or frozen versions. Plus, they’re easy to find and have a long shelf life.

Canned foods offer a low-cost way to add healthy options to your meals. In fact, studies suggest that people who eat more canned foods tend to consume more nutrients. And a nutrient-rich diet supports not only your physical health but also your mental health. 

Healthy canned foods offer a range of benefits 

Plain canned foods (packed in water with no additives) are lightly processed to preserve their nutrients and help them last longer.

Learn the difference between processed food and ultra-processed food.

These canned foods offer several advantages that make them a worthy addition to your pantry. Here are the key benefits: 

• Quality. Foods are typically canned just hours after they are harvested, at the peak of freshness. This is when they have the most flavor and nutrients. The cans are sealed and heated, which kills bacteria and preserves the food and its nutrients.
  
  
• Nutrient preservation. Canned foods can provide the vital vitamins and minerals your body needs. During canning, some nutrients even become easier for your body to use. Examples include lycopene in canned tomatoes and beta-carotene in canned carrots. It’s worth noting, though, that some water-soluble vitamins, such as B and C, may be reduced. But overall, canned foods are still a good source of nutrients.
  
  
• Convenience and availability. Healthy canned foods can be found in grocery stores, convenience stores, and through online retailers. And keeping them in your pantry means you always have nutritious food on hand. They can also save you time when cooking since they require very little prep.
  
  
• Reduced food waste. Canned foods help minimize food waste. They last much longer than fresh foods, which sometimes spoil before you get a chance to eat them. Plus, imperfect produce that wouldn’t be sold in the supermarket can still be canned—instead of ending up in the landfill. And the peels and cores can be composted, further reducing food waste!  
  

By choosing canned foods, you can enjoy nutrition, convenience, and sustainability all in one package.

Tips for buying healthy canned foods 

When buying canned foods, opt for plain, whole foods. Fruits, vegetables, chicken, tuna, and beans are excellent options. Here are some additional tips to help you shop: 

• Read the ingredients list. Look for cans that contain whole ingredients without additives. Some additives include MSG, artificial food coloring, sodium nitrate, and high-fructose corn syrup.
  
  
• Check the nutrition label for sodium levels. Look for low-sodium or no-salt-added varieties to help keep your sodium intake at a healthy level. Drain and rinse beans and veggies before eating to further reduce sodium.
  
  
• Choose fruit canned in 100% juice or water. Fruit packed in syrup means added sugars.
  
  
• Avoid damaged cans. Cans with dents, cracks, or leaks may let air in, allowing bacteria to grow.
  
  
• Choose organic canned foods, when you are able. This can help reduce your exposure to pesticides. Organic products often have fewer additives and are more sustainably sourced. 
  

A note about bisphenol A (BPA): BPA is a chemical used in making plastics. It can be found in the protective lining inside canned goods. This lining helps keep the can from rusting and ensures that no metal seeps into your food. According to the United States Food and Drug Administration (FDA), BPA is safe for use in food packaging . Small amounts may get into the food, but the low level of exposure is considered safe. 

How to use your canned foods 

Healthy canned foods are incredibly versatile and can be used in a variety of dishes. They can help you create low-cost, healthy meals.

For instance, you can throw together a quick salsa with one can each of corn, black beans, and diced tomatoes. Drain all ingredients and rinse the beans and corn. Add spices like chili powder, paprika, and cumin to enhance the flavor. Mix in a little lime juice and let it chill for 30 minutes so the flavors can meld together.

Check out some other creative ideas on how to use these pantry staples:  

Canned beans 

• Add to soups or chili.
• Use instead of meat for tacos.
• Top salads.
• Puree and use as a dip.
• Roast for a crunchy snack.
• Make black bean burgers. 
  

Canned meat and fish 

• Use to top pasta.
• Cook into a veggie stir-fry.
• Cook with taco seasoning for enchiladas, quesadillas, or tacos.
• Add to soups or casseroles.
• Make a sandwich.  
  

Canned vegetables 

• Serve warm as a side dish.
• Add to soups, stews, and chili.
• Top your pasta or rice.
• Add to casseroles.
• Make a salsa. 
  

Canned fruit 

• Eat plain.
• Top your oatmeal, pancakes, or waffles.
• Bake into muffins or breads.
• Serve over cottage cheese.
• Add to smoothies.
• Use unsweetened applesauce instead of oil in baked goods. 
  

Eating a mix of fresh, frozen, and canned foods will help you get all the nutrients you need. A good rule of thumb is to eat up your fresh foods first, while they are at their best. When those are gone, your canned goods will be waiting for you, ready to make a quick and healthy meal. This balanced approach to food will keep your meals interesting and your body well nourished! 

Not a Silver&Fit^® member? Learn more about everything the program has to offer, including more helpful healthy living tips like this, here on our website.

This information is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any self-care program. Images used for this article do not depict any members of the Silver&Fit program.   

References

Comerford K. B. (2015). Frequent canned food use is positively associated with nutrient-dense food group consumption and higher nutrient intakes in US children and adults. Nutrients, 7(7), 5586–5600. https://doi.org/10.3390/nu7075240

Ellis, E. (2022, October 3). Are canned foods nutritious for my family? eatright.org. https://www.eatright.org/food/planning/smart-shopping/are-canned-foods-nutritious-for-my-family

Hawaii Food Bank. (2023, February 28). The truth about canned food: 3 myths cracked open. https://hawaiifoodbank.org/blog/2023/02/28/canned-food-myths/

Neal, P. (2022, December 8). Canned foods can be healthy. The University of Maine. https://extension.umaine.edu/food-health/2022/12/08/canned-foods-can-be-healthy/

Peterson, L. (2020, April 29). Cracking open canned food myths. University of Illinois Urbana-Champaign. https://extension.illinois.edu/news-releases/cracking-open-canned-food-myths

United States Food and Drug Administration. (2023, April 20). Bisphenol A (BPA): Use in food contact application. https://www.fda.gov/food/food-packaging-other-substances-come-contact-food-information-consumers/bisphenol-bpa-use-food-contact-application

United States Food and Drug Administration. (2023, July 6). Types of food ingredients. https://www.fda.gov/food/food-additives-and-gras-ingredients-information-consumers/types-food-ingredients

VA Illiana Dietetics Team. (2023, February 28). Healthy and low-cost eating using canned and dry foods. VA.gov. https://www.va.gov/illiana-health-care/stories/healthy-and-low-cost-eating-using-canned-and-dry-foods/

This article was written by Keleigh Somes, edited by Celina Johnson, and clinically reviewed by Elizabeth Thompson, MPH, RDN on December 27, 2024 

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