Are Canned Goods Ultra-Processed? The Definitive Guide to Decoding Food Labels

January 11, 2026 •

4 min read

According to the NOVA food classification system, which categorizes foods by their degree of processing, not all packaged foods are created equal. So, with public health warnings about modern diets increasing, are canned goods ultra-processed, or are they a convenient, and often nutritious, alternative to fresh produce?.

Quick Summary

This guide explains the crucial differences between minimally processed, processed, and ultra-processed foods using the NOVA system. It clarifies why many basic canned items fall into the 'processed' category, not the 'ultra-processed' one, and offers insights for navigating food labels. It also covers the nutritional aspects of canned goods and ways to mitigate concerns like high sodium.

Key Points

NOVA System Defines Processing Levels: The NOVA food classification system categorizes foods into four groups based on their level of processing, from unprocessed to ultra-processed.
Many Canned Goods Are 'Processed,' Not 'Ultra-Processed': Simple canned items like vegetables, beans, and fish are often classified as Group 3 'processed foods' because they involve basic preservation methods like heat and sealing, with minimal added ingredients.
The Ingredient List is Crucial: A canned food becomes 'ultra-processed' when it contains numerous additives, flavor enhancers, and other substances not typically used in home cooking, which is more common in ready-to-eat meals.
Canning Preserves Nutrients: Canned foods can be just as nutritious as fresh or frozen, retaining essential minerals and fiber, and sometimes even increasing antioxidant levels, like lycopene in tomatoes.
Sodium Can Be Reduced: Concerns about high sodium in canned foods can be mitigated by choosing low-sodium versions or rinsing the product before use, which can remove up to 41% of the salt.
Check for BPA-Free Cans: As awareness of chemicals like BPA has grown, many manufacturers have switched to BPA-free packaging. Checking the label can help avoid potential concerns.

Demystifying Food Processing: The NOVA Classification System

To understand whether canned goods are ultra-processed, it's essential to first grasp the concept of food classification. The widely recognized NOVA system categorizes foods into four distinct groups based on the extent and purpose of their industrial processing.

NOVA Food Groups Explained

Group 1: Unprocessed or Minimally Processed Foods. These are natural foods altered only by minor processes that don't add new substances. Examples include fresh fruits, vegetables, eggs, and frozen meat.
Group 2: Processed Culinary Ingredients. These are substances like oil, sugar, and salt derived from Group 1 foods or from nature. They are typically used in cooking, not consumed alone.
Group 3: Processed Foods. These are made by adding Group 2 ingredients (salt, oil, sugar) to Group 1 foods to increase their shelf-life and enhance their qualities. This is where many simple canned items fall.
Group 4: Ultra-Processed Foods (UPFs). These are industrial formulations made mostly or entirely from substances derived from foods, often with many additives not used in home cooking. They are designed for convenience, high palatability, and long shelf life.

Are Canned Goods Ultra-Processed? The Role of Ingredients

The key to determining the processing level of a canned good lies in its ingredient list. A can of green beans containing only beans, water, and salt is a simple, processed food (Group 3). Its purpose is simply preservation. However, a canned ready-meal, like a pre-made pasta or soup, can be an ultra-processed food (Group 4) if it contains numerous additives, flavorings, and ingredients not typically used in a home kitchen.

Simple vs. Complex Canned Goods

Simple Canned Foods: These are often minimally altered and retain much of their original nutritional value. Canned fish, beans, and certain fruits and vegetables packed in water or their own juice are excellent examples.
Complex Canned Foods: These include meals like canned pasta, soups, and chili with long ingredient lists. They often contain multiple additives for flavor, texture, and preservation, which places them in the ultra-processed category.

Nutritional Comparison: Fresh vs. Canned vs. Frozen

Despite misconceptions, canned foods can be surprisingly nutritious. The canning process locks in nutrients like minerals, fiber, and fat-soluble vitamins, and in some cases, can even increase the bioavailability of certain compounds, such as lycopene in tomatoes.


Aspect	Fresh Produce	Canned Produce	Frozen Produce
Convenience	Requires preparation (washing, chopping). Shortest shelf life.	Ready-to-eat with minimal prep. Longest shelf life (1-5+ years).	Requires minimal prep. Long shelf life (months to a year).
Nutrient Content	High nutrient content, but can degrade over time after harvest.	Retains or enhances many nutrients, though some heat-sensitive vitamins (C, B) may be slightly reduced.	Often frozen at peak freshness to preserve maximum nutrients.
Cost-Effectiveness	Generally highest cost, can vary by season.	Often the most affordable option, accessible year-round.	Good value, cost is often lower than out-of-season fresh.
Additives	None.	May contain added salt, sugar, or preservatives depending on product.	Generally few additives; blanching is a common pre-freezing step.

Addressing Common Concerns: Sodium and Packaging

One of the most frequent criticisms of canned goods is their high sodium content. This can be a valid concern, especially for those managing blood pressure. However, it's important to remember:

Choose Low-Sodium Options: Many brands now offer low-sodium or no-salt-added varieties of beans, vegetables, and soups.
Rinse Your Canned Food: A simple rinse in a colander can reduce the sodium content of many canned products by up to 41%.

Concerns over chemicals like BPA (bisphenol A) found in can linings have also been widespread. The good news is that many manufacturers have transitioned to BPA-free alternatives, and consumer awareness has driven safer packaging practices. To be sure, check the product label for confirmation.

How to Identify and Reduce Ultra-Processed Foods

To make healthier choices, focus on the ingredients, not just the packaging. Look for:

Minimal Ingredients: Opt for products with short, recognizable ingredient lists. For canned foods, this means ingredients like 'beans, water, salt' or 'tomatoes, tomato juice'.
Fewer Additives: Ingredients you wouldn't use in your own kitchen, such as hydrolyzed proteins, modified starches, emulsifiers, or artificial flavors, are common in UPFs.
Nutrient-Density Over Palatability: UPFs are often engineered to be 'hyper-palatable' to encourage overconsumption. Prioritize whole foods, whether fresh, frozen, or simply canned, that provide sustained energy and nutrients.

Conclusion: Are Canned Goods Ultra-Processed?

So, are canned goods ultra-processed? The answer is nuanced. Simple canned foods, like plain vegetables, beans, and fish, are generally considered processed (Group 3 under NOVA), not ultra-processed (Group 4). They undergo processing for preservation, which is a different purpose than creating complex industrial formulations. However, specific canned products like prepared soups or ready meals, which feature extensive ingredient lists and additives, can indeed be classified as ultra-processed. By understanding the NOVA classification and scrutinizing ingredient labels, consumers can confidently distinguish between a genuinely nutritious, conveniently canned food and a less-healthy ultra-processed option. The key is in the ingredients, not just the can itself.

For more information on the distinctions, review this paper on Ultra-Processed Foods: Definitions and Policy Issues from the National Institutes of Health.

Frequently Asked Questions

Processed foods are made by adding simple ingredients like salt, oil, or sugar to minimally processed foods for preservation. Ultra-processed foods are industrial formulations with multiple additives, not common in home cooking, designed for convenience and palatability.

No, canned tuna is typically considered a processed food, not ultra-processed. It consists of minimally processed fish with added ingredients like water, oil, or salt, aligning it with Group 3 of the NOVA classification.

Simple canned beans containing only beans, water, and salt are classified as processed foods. They do not meet the criteria for ultra-processed foods, which involve more extensive industrial formulations and additives.

You can significantly reduce the sodium content in canned foods by draining and rinsing them thoroughly before use. This simple step can remove up to 41% of the sodium.

No, not all processed food is bad. The term 'processed' covers a wide spectrum. Many processed foods, like canned beans or frozen vegetables, are part of a healthy diet, while ultra-processed foods are typically associated with negative health outcomes.

Not necessarily. While some heat-sensitive vitamins (like Vitamin C) might be slightly reduced, canned foods retain many nutrients, including minerals and fiber. In some cases, like canned tomatoes, the heating process can even increase the levels of antioxidants like lycopene.

High intake of ultra-processed foods has been linked to numerous health issues, including an increased risk of obesity, cardiovascular disease, cancer, type 2 diabetes, and certain mental health disorders.