What Canned Food Can You Eat on Keto for Quick Meals?

According to a 2024 survey, over 10% of Americans have tried the ketogenic diet, and many are looking for quick, accessible meal options. Fortunately, knowing what canned food can you eat on keto can dramatically simplify your meal planning and ensure you stay on track with your low-carb goals, even with a busy schedule.

Quick Summary

This guide covers a wide range of keto-friendly canned options, including proteins, vegetables, and fats. It offers practical tips for choosing the right products, details potential pitfalls to avoid, and provides simple ways to incorporate these convenient foods into your weekly meal rotation.

Key Points

• Canned Proteins: Tuna, salmon, and chicken are excellent, convenient sources of protein for a ketogenic diet.

• Watch for Additives: Always check canned food labels for added sugars, starches, or high-carb sauces that can sabotage your keto goals.

• Low-Carb Veggies: Stock up on canned green beans, artichoke hearts, mushrooms, and olives for low-carb vegetable options.

• Increase Healthy Fats: Use full-fat coconut milk or choose canned fish packed in olive oil to boost your fat intake on keto.

• Manage Sodium: Canned foods are often high in sodium; look for low-sodium versions or rinse the contents to reduce intake.

• Limit Tomato Products: Use canned tomato sauce and paste sparingly due to their higher carb content from natural sugars.

Keto-Friendly Canned Proteins

Canned meats and fish are some of the most convenient and keto-compliant options available. They provide a quick and shelf-stable source of protein, making them perfect for emergency meals or fast lunches.

Tuna and Salmon

Tuna and salmon are keto-friendly champions, packed with protein and healthy omega-3 fatty acids.

• Packed in oil vs. water: For a higher fat content, choose varieties packed in olive oil. If you prefer less fat, select water-packed versions and add your own keto-friendly oil, like avocado oil, for flavor and healthy fats.
• Flavorings: Be cautious of pre-flavored tuna or salmon, as some sauces can contain added sugars and carbs. Always read the label.

Chicken and Beef

Canned chicken and beef offer versatility for many keto recipes.

• Canned chicken: This is excellent for making quick salads, casseroles, or stuffed peppers. It’s a lean protein source, so you will need to add fat from other ingredients like mayonnaise or cheese.
• Canned beef: Roast beef and corned beef hash can be high in carbs due to fillers like potatoes. Look for pure canned beef chunks or corned beef in brine, and check for added sugars or starches.

Sardines and Mackerel

Don't overlook these nutrient powerhouses. Sardines and mackerel are rich in healthy fats, protein, and minerals.

• Serving ideas: Enjoy them straight from the can, on a bed of lettuce, or mashed with avocado for a quick, fatty meal.

Low-Carb Canned Vegetables and Sauces

While many canned vegetables are high in starch, several varieties are perfectly suitable for a keto diet, provided you read the labels carefully.

Canned Vegetables

• Green beans: A reliable low-carb vegetable for stews, casseroles, or simple side dishes. Check labels for added sugar or starchy sauces.
• Artichoke hearts: Packed in water or oil, these are great for salads or mixing into dips.
• Mushrooms: A versatile, low-carb addition to many dishes.
• Olives: A great source of healthy fats and flavor, whether black or green.

Tomato Products

• Tomato sauce and paste: Use sparingly. Canned tomatoes and their products can be higher in carbs than you might expect, but small amounts can add great flavor to recipes.

Canned Fats and Liquids

To maintain ketosis, a good supply of fats is essential. Some canned products can help with this.

Coconut Milk and Cream

• Full-fat coconut milk: An excellent, high-fat, dairy-free option for creamy sauces, curries, or bulletproof coffee.

Bone Broth

• Canned or boxed bone broth: Provides electrolytes and protein. Ensure the brand you choose has no added sugars or high-carb seasonings.

Comparison of Common Canned Foods for Keto

Canned Food	Carb Count (Approx. per serving)	Keto Friendliness	Best For	Potential Pitfalls
Tuna in Oil	~0g	Excellent	Salads, wraps, protein source	Added sugars in some flavored versions
Sardines	~0g	Excellent	Quick snacks, fatty acids	High sodium content
Canned Chicken	~0g	Excellent	Casseroles, stir-fries	Low fat, needs fat added
Green Beans	~4g net carbs	Good	Side dishes, stews	Check for sugary sauces
Artichoke Hearts	~3g net carbs	Good	Salads, dips	Oil-packed can increase carbs
Full-Fat Coconut Milk	~6g net carbs	Good	Curries, creamy sauces	Some brands add thickeners
Diced Tomatoes	~4-6g net carbs	Use Sparingly	Sauces, soups	Hidden sugars, higher carb count
Corned Beef Hash	~10-15g net carbs	Avoid	Side dish	Contains high-carb potatoes

Tips for Incorporating Canned Foods into Your Keto Diet

Create Quick and Easy Meals

• Tuna or chicken salad: Mix canned tuna or chicken with mayonnaise, diced celery, and spices. Serve in lettuce cups or on top of a salad.
• Keto tacos: Use canned chicken seasoned with taco spices inside cheese shells or lettuce wraps.
• Easy curry: Combine canned chicken with full-fat coconut milk, curry powder, and a low-carb vegetable like spinach.
• Sardine snacks: Mash sardines with avocado and a squeeze of lemon juice for a high-fat, portable snack.

What to Watch Out For

• Added Sugars: Many canned foods, especially sauces and fruits, contain added sugars to enhance flavor. Always check the ingredients list for words like sugar, corn syrup, or dextrose.
• Starchy Fillers: Canned foods like chili or stews often contain beans, potatoes, or other high-carb thickeners. Opt for single-ingredient canned items whenever possible.
• High Sodium: Canned foods are often high in sodium. To reduce your intake, look for low-sodium options or drain and rinse the contents thoroughly before use.

Conclusion

Navigating the canned food aisle on a ketogenic diet doesn’t have to be a guessing game. By focusing on low-carb proteins like tuna, salmon, and chicken, and selecting specific low-carb vegetables and fats, you can build a pantry of convenient, keto-compliant options. Remember to read labels carefully, watch for hidden sugars and starches, and consider draining and rinsing your canned goods to manage sodium. With a well-stocked keto pantry, you're always just a few minutes away from a quick, satisfying meal that helps you stay in ketosis.

One-Stop Canned Keto Shopping List

• Canned Fish: Tuna, salmon, sardines (packed in water or olive oil)
• Canned Meat: Chicken breast, beef chunks
• Canned Vegetables: Green beans, artichoke hearts, mushrooms, olives
• Canned Fats: Full-fat coconut milk
• Canned Broth: Low-sodium bone broth
• Low-Carb Spreads: Canned anchovies for dressings or spreads

With these staples, you can prepare a wide variety of meals without sacrificing flavor or adhering to your keto lifestyle.

The Definitive Guide to Keto Diet Foods - Healthline

Frequently Asked Questions

Can you eat canned beans on a keto diet?

No, most canned beans like kidney beans, black beans, and chickpeas are too high in carbohydrates to be included in a ketogenic diet. They can quickly exceed your daily carb limit and knock you out of ketosis.

Are canned soups keto-friendly?

Generally, canned soups are not keto-friendly because they contain high-carb ingredients like potatoes, pasta, beans, or sugary thickeners. However, some broth-based soups or bone broths can be acceptable; always read the label carefully.

What is the best canned meat for keto?

The best canned meats for keto are unflavored tuna, salmon, sardines, and chicken. These provide pure protein and, in the case of fatty fish, omega-3s, with virtually zero carbohydrates.

Can I use canned tomatoes for keto recipes?

You can use canned tomatoes in moderation. Diced or crushed tomatoes contain natural sugars, so they should be used sparingly in recipes like sauces or stews to ensure you don't exceed your daily carb intake.

How do I lower the sodium in canned foods?

To lower the sodium content, you can purchase low-sodium varieties or rinse the contents of the can under running water. This is especially effective for canned vegetables or beans that you are using sparingly.

Are olives in a can keto?

Yes, olives packed in a can or jar are an excellent keto-friendly food. They are rich in healthy monounsaturated fats and are very low in carbohydrates, making them a great snack or addition to salads.

Can I eat canned fruit on keto?

No, canned fruit should be avoided on a keto diet. The fruits themselves are high in sugar, and they are typically packed in syrup, which is a concentrated source of carbohydrates.