What is the healthiest canned food to buy? A Guide for a Smarter Pantry

Research indicates that people who regularly consume canned foods tend to have a higher intake of key nutrients compared to those who do not. However, not all canned items are equally nutritious, making it important to understand what is the healthiest canned food to buy for your pantry.

Quick Summary

An array of canned foods can be highly nutritious, provided you select wisely by checking labels for low sodium and no added sugar. Prime choices include canned beans, certain fish, and tomatoes, which offer valuable protein, fiber, and antioxidants.

Key Points

• Beans: Canned beans like black beans, chickpeas, and lentils are excellent sources of protein and fiber, promoting satiety and digestive health.

• Canned Fish: Salmon, sardines, and light tuna offer heart-healthy omega-3s, protein, and essential vitamins like D and B12.

• Tomatoes: Diced and crushed tomatoes are rich in the antioxidant lycopene, which is more bioavailable after canning.

• Pumpkin Puree: 100% canned pumpkin is high in fiber and vitamin A; ensure you are not buying the sugar-added pie filling.

• Label Reading is Key: Always choose canned products with low-sodium or no-salt-added options for vegetables and beans, and fruit packed in water or juice.

• Rinse to Reduce Sodium: Draining and rinsing canned beans and vegetables can significantly lower their sodium content.

• Inspect Cans: Avoid cans that are dented, bulging, or leaking to prevent potential foodborne illness.

Debunking the Myths: Canned Food and Nutrition

Many consumers believe canned foods are less healthy than their fresh or frozen counterparts, but this is often a misconception. The canning process involves sealing and heating foods, which effectively locks in nutrients at their peak freshness. While some water-soluble vitamins like C and B may see a slight reduction due to heat, minerals and other nutrients remain largely unaffected. In some cases, the heat can even boost the bioavailability of certain antioxidants, such as lycopene in canned tomatoes. For convenient, budget-friendly meal preparation, a well-stocked pantry of healthy canned goods can be an invaluable asset.

The Top Contenders: A Look at the Healthiest Canned Foods

Canned Beans and Legumes

Beans and lentils are superstars of the canned food aisle, offering an affordable and convenient source of plant-based protein and dietary fiber. A half-cup serving of black beans can provide up to 8 grams of protein and 7 grams of fiber, which helps promote satiety and digestive health.

• Black Beans: Versatile for salads, tacos, and chilis.
• Chickpeas (Garbanzo Beans): Excellent for hummus, salads, and curries.
• Kidney Beans: A classic for chili and bean salads.
• Lentils: Quick and easy to add to soups and stews.

When buying, always opt for varieties labeled "low-sodium" or "no salt added". Rinsing and draining canned beans can also reduce the sodium content by up to 41%.

Canned Fish

Fish like salmon, sardines, and tuna are rich in omega-3 fatty acids, which are beneficial for heart and brain health. They also provide high-quality protein and essential vitamins like D and B12.

• Salmon: A great source of omega-3s, protein, and calcium.
• Sardines: High in omega-3s, vitamin D, and calcium.
• Light Tuna: Contains less mercury than albacore and is a lean protein source.

Choose fish canned in water over oil to minimize added calories. Smaller fish like sardines and light tuna are often recommended to reduce mercury intake concerns.

Canned Tomatoes

From diced and crushed to whole and pureed, canned tomatoes are a kitchen staple. They are packed with the antioxidant lycopene, and the canning process makes it more easily absorbed by the body than from fresh, uncooked tomatoes.

• Use diced tomatoes for chilis and soups.
• Use tomato paste or puree for enriching sauces.

Like beans, select low-sodium versions and check the label for unnecessary additives or high sodium counts.

Canned Pumpkin Puree

Often relegated to fall baking, 100% canned pumpkin puree is a nutritional powerhouse year-round. It's rich in fiber and vitamin A, which is crucial for eye health. Make sure to buy 100% pumpkin puree and not pumpkin pie filling, which is loaded with added sugar.

Canned Vegetables

Many other vegetables can be healthy canned options, provided they are packaged correctly.

• Artichoke Hearts: A great source of fiber and prebiotics.
• Beets: Contain powerful antioxidants and are rich in potassium and fiber.
• Green Beans: Offer vitamins A, C, and K, along with some calcium and magnesium.
• Corn: Provides fiber and antioxidants.
• Green Chiles: A source of vitamin A and antioxidants.

Canned Fruit

For canned fruits like peaches, pears, and mandarin oranges, the key is to choose those packed in water or 100% fruit juice, not heavy syrup, to avoid excess added sugar.

How to Select the Healthiest Canned Foods

1. Read the Nutrition Label: Always check for sodium and sugar content. Look for terms like "low-sodium," "no salt added," or fruits "in water" or "in 100% juice".
2. Drain and Rinse: For items canned in water, brine, or juice, draining and rinsing can significantly reduce sodium and sugar.
3. Choose BPA-Free Cans: Some cans are lined with BPA. If concerned, look for packaging labeled "BPA-free".
4. Inspect the Packaging: Avoid cans that are dented, bulging, or leaking, as this can be a sign of bacterial contamination.
5. Look for Minimal Ingredients: Healthier options often have a simple ingredient list, including just the food item and water or natural juice.

Comparison of Healthy Canned Food Types

Food Type	Key Nutritional Benefit	Best Preparation Tip
Beans (e.g., black, kidney)	High in protein and fiber	Rinse well to reduce sodium and add to soups or salads.
Fish (e.g., salmon, sardines)	Rich in omega-3 fatty acids and protein	Choose packed in water, and enjoy on crackers or in salads.
Tomatoes (diced, crushed)	Excellent source of lycopene	Use as a base for sauces and stews, opting for low-sodium.
Pumpkin Puree (100%)	Packed with fiber and vitamin A	Blend into smoothies, soups, or baked goods.
Artichoke Hearts	Rich in fiber and antioxidants	Rinse and add to salads, pasta, or pizzas.

Conclusion

Far from being an unhealthy compromise, canned foods can be a vital part of a nutritious, well-rounded diet. Canned beans, fish, tomatoes, and 100% pumpkin puree stand out as some of the healthiest canned food to buy, offering rich sources of protein, fiber, antioxidants, and omega-3s. By reading labels, choosing low-sodium or no-sugar-added options, and properly preparing your canned goods, you can ensure your pantry is stocked with convenient, affordable, and healthy meal solutions. For further reading on making healthy dietary choices, visit EatRight.org.

Frequently Asked Questions

Are canned foods as nutritious as fresh or frozen foods?

Yes, canned foods can be just as nutritious. Because they are often canned at peak freshness, essential vitamins and minerals are well-preserved. While some water-soluble vitamins are reduced by heat, others, like lycopene in tomatoes, become more bioavailable.

How can I reduce the sodium in canned foods?

To reduce sodium, choose products labeled "low-sodium" or "no salt added." For items like beans and vegetables, draining and rinsing them thoroughly before use can reduce sodium content by up to 41%.

Is canned tuna or salmon healthy?

Yes, canned tuna and salmon are very healthy options. They are excellent sources of protein and omega-3 fatty acids, which are beneficial for heart and brain health. Opt for versions packed in water to limit added calories from oil.

Is BPA-free packaging important for canned food?

For those concerned about exposure to the chemical bisphenol A (BPA) from can linings, choosing BPA-free packaging is a good option. However, other can lining materials are regulated for safety.

Are canned fruits healthy with all the sugar?

Canned fruits can be healthy, but you must choose wisely. Select fruits packed in water or 100% fruit juice instead of heavy syrup to avoid consuming excess added sugar.

Why is canned pumpkin healthier than pumpkin pie filling?

Canned pumpkin puree is simply pure pumpkin and is a great source of fiber and vitamin A. Pumpkin pie filling, however, has added sugars and spices, making it less healthy.

What should I look for on the label when buying canned vegetables?

Look for labels that say "no salt added" or "low-sodium" and ensure the ingredient list is short. Simple ingredients like the vegetable and water are ideal.

Is canned coconut milk a healthy choice?

Canned coconut milk is a dairy-free alternative rich in beneficial medium-chain triglycerides (MCTs). While it is high in fat, MCTs may offer health benefits.