Which canned food is the healthiest? A comprehensive guide

October 5, 2025 •

4 min read

Despite some common misconceptions, studies show that individuals who eat canned foods frequently tend to have a higher overall intake of essential nutrients like fiber, protein, and various vitamins compared to those who eat canned items infrequently. With so many options on the shelf, deciding which canned food is the healthiest can be a challenge for the discerning shopper.

Quick Summary

Canned foods offer a convenient and affordable way to boost nutrient intake, but knowing which items to choose is essential for optimal health. Learn about the best options, from high-fiber legumes to omega-3 rich fish, and discover important tips for making the smartest selections for your diet.

Key Points

Legumes are a top pick: Canned beans and lentils are excellent sources of protein, fiber, and vital minerals, supporting heart health and digestion.
Canned fish provides omega-3s: Options like salmon and sardines offer heart-healthy omega-3 fatty acids, protein, and Vitamin D, making them a superb choice.
Canning can enhance antioxidants: The heating process in canning increases the bioavailability of key antioxidants like lycopene in tomatoes and beta-carotene in pumpkin.
Choose wisely to limit additives: Look for low-sodium vegetables and fruits canned in water or juice, not syrup, to avoid excess salt and sugar.
Rinsing reduces sodium effectively: Draining and rinsing canned beans and vegetables can dramatically decrease their sodium content before consumption.
Modern canned foods are not necessarily inferior: Many canned foods are packed at peak freshness and retain most nutrients, challenging the misconception that they are less healthy than fresh alternatives.

Canned foods have long been a pantry staple, prized for their affordability, longevity, and ease of use. However, concerns over sodium, added sugars, and the canning process itself have led many to question their place in a healthy diet. Fortunately, modern canning techniques and a wider variety of low-sodium and no-sugar-added products mean that canned goods can be an incredibly nutritious part of a balanced diet. By focusing on certain food groups and understanding how to read labels, it is simple to find out which canned food is the healthiest.

The Top Contenders for the Healthiest Canned Food Title

Nutrient-Packed Legumes: Beans and Lentils

Canned beans and lentils are nutritional powerhouses, offering a potent combination of plant-based protein and high fiber content that is beneficial for satiety and digestion. Fiber, both soluble and insoluble, helps regulate blood sugar, lower cholesterol, and support a healthy gut microbiome. Varieties like black beans, kidney beans, and chickpeas are excellent sources of minerals including iron, magnesium, and potassium.

Why they're a top choice: They are incredibly versatile and can be added to soups, salads, and chilis. They are particularly valuable for vegetarian and vegan diets as a sustainable protein source.
Shopping tip: Always opt for 'no salt added' or 'low sodium' versions. Rinsing canned beans under running water can reduce their sodium content by up to 40%.

Omega-3 Rich Canned Fish: Salmon, Sardines, and Tuna

Canned fish is a convenient and inexpensive source of high-quality protein and essential omega-3 fatty acids, which are crucial for heart and brain health. Sardines and salmon are particularly rich in omega-3s and also provide significant amounts of Vitamin D and calcium, especially when the soft, edible bones are included.

Why they're a top choice: Fish like salmon and sardines offer anti-inflammatory benefits that may reduce the risk of heart disease.
Shopping tip: Look for wild-caught fish packed in water or extra-virgin olive oil, not brine or soybean oil. Choose 'light' or skipjack tuna to minimize mercury content.

Antioxidant-Packed Fruits and Vegetables: Tomatoes and Pumpkin

Some fruits and vegetables retain or even improve their nutritional profile during the canning process. Canned tomatoes, for example, have a higher concentration of the powerful antioxidant lycopene than their fresh counterparts, as the heat from canning enhances its bioavailability. Similarly, pure canned pumpkin (not pie filling) is an excellent, year-round source of beta-carotene, which the body converts into Vitamin A to support vision and immune function.

Why they're a top choice: Canned tomatoes and pumpkin are inexpensive, long-lasting, and offer potent antioxidants that fight cellular damage.
Shopping tip: Always choose pure pumpkin puree and avoid pie fillings, which have added sugars. For tomatoes, look for 'no salt added' options.

Making Smart Canned Food Choices: A Comparison

To help you make the best choices at the grocery store, here is a quick comparison of some of the healthiest canned foods:


Canned Food	Key Nutritional Benefits	Considerations	Serving Suggestion
Beans/Lentils	High in fiber, protein, iron, and magnesium.	High sodium in some varieties; needs rinsing.	Add to salads, soups, chili, or use as a base for dips.
Sardines	Excellent source of omega-3s, calcium, Vitamin D, and selenium.	Can be high in sodium; rinse before use. Some may not enjoy the texture.	Serve on toast, crackers, or add to pasta dishes.
Tomatoes	Enhanced lycopene content, Vitamin C, and potassium.	Can contain added salt and sugar; check labels.	Use for pasta sauce, soups, stews, and chilis.
Pumpkin (Pure)	Rich in beta-carotene (Vitamin A) and fiber.	Ensure it is pure puree, not pie filling.	Add to smoothies, oatmeal, soups, or baked goods.
Chicken Breast	A lean source of high-quality protein, B vitamins, and zinc.	Can be high in sodium; choose low-sodium options.	Shred for salads, sandwiches, or quick casseroles.

Expert Tips for Using Canned Foods Healthily

Beyond selecting the right products, how you prepare and consume them makes a difference. Remember these tips to maximize the health benefits of your canned goods:

Rinse Thoroughly: A quick rinse under cool water is enough to wash away a significant amount of excess sodium from beans, vegetables, and fish canned in brine.
Read Labels Carefully: Check the ingredient list and nutrition panel for 'no salt added' or 'low sodium' versions, and choose fruits canned in 100% juice or water, never syrup.
Opt for BPA-Free Cans: Bisphenol-A (BPA) is a chemical used in some can linings. While the evidence on its health effects is mixed, choosing BPA-free cans is an option if you are concerned.
Incorporate into Home Cooking: Use canned items as a quick-prep ingredient in your own homemade meals, rather than relying on pre-made, often higher-sodium canned soups and stews. For example, use canned tomatoes to make a fresh pasta sauce instead of a jarred version.
Utilize in Combination with Fresh Food: Use canned goods to supplement fresh produce, not replace it entirely. This provides a balanced nutrient intake and minimizes reliance on processed items.

Conclusion: Making the Best of Canned Foods

Contrary to dated beliefs, canned foods can be a highly nutritious, convenient, and cost-effective component of a healthy diet. The key lies in being a selective shopper and smart cook. By prioritizing nutrient-rich options like beans, fish, and canned tomatoes, and taking simple steps to manage sodium and sugar, you can confidently answer the question "Which canned food is the healthiest?" and build a pantry that supports your overall health and wellness. As the Academy of Nutrition and Dietetics notes, canned foods can play an important role in helping families incorporate more fruits and vegetables. With the right knowledge, you can harness the full potential of these convenient pantry staples for delicious and healthy meals.

For more information on nutrition and food safety, the Academy of Nutrition and Dietetics offers many valuable resources at eatright.org.

Frequently Asked Questions

Not necessarily. While some water-soluble vitamins like Vitamin C can be reduced during the high-heat canning process, minerals, proteins, and fat-soluble vitamins are largely unaffected. In some cases, like with tomatoes, canning can even increase the bioavailability of certain antioxidants.

The easiest and most effective method is to rinse the food thoroughly after draining it. For example, rinsing canned beans can reduce their sodium content by up to 40%. Always look for 'no salt added' or 'low sodium' options when possible.

When purchasing canned fruit, always check the label to ensure it is packed in 100% fruit juice or water, not heavy syrup. This helps you avoid unnecessary added sugars.

BPA (bisphenol-A) is a chemical used in some can linings that can leach into food. While the health impacts are still debated, many brands now offer BPA-free cans for those who wish to minimize their exposure. You can often find this information printed on the label.

Yes, canned fish like salmon and sardines are excellent sources of heart-healthy omega-3 fatty acids. These fatty acids are well-preserved during the canning process, making them a convenient and affordable way to boost your intake.

Canned foods are an excellent choice for an emergency pantry due to their long shelf life. Stock up on protein sources like beans and fish, along with canned vegetables and fruits, to ensure a supply of nutrient-rich foods.

Studies suggest that canned vegetables can have similar nutritional profiles to fresh or frozen ones, especially regarding minerals and macronutrients. High heat can reduce some water-soluble vitamins, but nutrients like beta-carotene can be enhanced. Checking labels for sodium is the main consideration.