When it comes to canned foods, you may picture them sitting on dusty shelves in the back of a cabinet or even remember some questionable meals in a can from childhood. But canned foods deserve more credit. They’re affordable and convenient and can pack a surprising nutritional punch. Plus, they’re total lifesavers when you just can’t face a last-minute trip to the grocery store. However, not all canned options are created equal, so let’s crack open the canned foods that are tops in the health and nutrition department. From high-protein beans and omega-3-rich seafood to antioxidant-packed tomatoes, these shelf-stable staples can simplify meal prep and add a nutritional boost to your meals.
Canned beans — the OG powerhouses
Black beans, kidney beans, cannellini beans and chickpeas are loaded with protein, fiber and essential nutrients like iron and magnesium. They’re a perfect stand-in for meat if you’re going plant-based or just want to stretch your meals.
Why stock up? Beans are budget-friendly, they have a long shelf life and they’re ridiculously versatile. Toss them into chili, salads and tacos, or even blend them into hummus. Bonus tip: Rinse them before eating to reduce extra sodium.
Canned tomatoes — your pantry’s MVP
Crushed, diced or whole, canned tomatoes are an essential building block in so many recipes. They’re packed with vitamin C, potassium and lycopene, an antioxidant linked to heart health and healthy skin.
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Why stock up? Because they’re the secret sauce — literally. Use them for soups, stews, pasta sauces or as a base for homemade salsa. Look for unsalted or “no salt added” options to help support your heart health by keeping your intake of sodium low.
Canned tuna and salmon — omega-3 champs
Including seafood in your diet doesn’t have to be complicated or require a trip to the store for the freshest catch. Canned tuna and salmon are nutritional powerhouses rich in omega-3 fatty acids, which support brain and heart health and help manage inflammation. Plus, they’re a high-quality source of protein and are a convenient and affordable option for those looking to incorporate the benefits of seafood into their meals without the need for cooking or sourcing fresh fish.
Why stock up? Aside from classic tuna salad sandwiches, you can use these as easy protein toppers for salads, mix them into pasta or whip up salmon croquettes.
Canned pumpkin — it’s not just for pie
Pumpkin isn’t just for autumn lattes and Thanksgiving desserts, it’s a legitimate nutritional star. A single can of pumpkin puree is brimming with beta-carotene, fiber and vitamin A. It’s great for digestion and sneaking extra veggies into your diet without anyone suspecting it.
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Why stock up? Pumpkin is surprisingly versatile. Add it to oatmeal, blend it into smoothies or use it as a base for soups and curries. Or include it in baking for moist (yes, we said it) muffins or pancakes. Just make sure it’s 100% pumpkin and not the sugar-laden pie filling.
Canned coconut milk — a creamy concoction
Got a hankering for rich, velvety sauces? Say hello to canned coconut milk. It’s packed with healthy fats, plus it’s dairy-free if that’s your jam. From curries and soups to desserts, this can does it all.
Why stock up? It’s shelf-stable and versatile and gives your home-cooked meals those takeout-level vibes. Choose light coconut milk for a more weight-management-friendly choice, as this option has fewer calories than full-fat coconut milk.
Canned sardines — small fish, big benefits
OK, sardines are polarizing. But if you can get past the mental hurdle, they’re one of the most nutrient-dense foods out there. Loaded with omega-3s, calcium (if they aren’t deboned before being canned) and vitamin D, canned sardines are the real deal.
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Why stock up? They’re a snack on crackers, an easy protein boost for salads, or even a pizza topping if you’re feeling experimental. Plus, they come in fun flavors like mustard and olive oil for an extra kick.
Canned soups — with a healthy twist
Not all canned soups are created equal, as some can be loaded with sodium. But with a little hunting, you’ll find options that are low in salt and made with whole-food ingredients. Look for veggie-heavy soups or broths rich in beans, lentils or lean chicken.
Why stock up? They’re the ultimate quick meal when cooking feels like a chore. Pair them with a side salad or whole-grain bread, and boom, dinner is done.
4 pro tips for canned-food shopping
Watch the sodium. Many canned foods can contain copious amounts of sodium. Look for labels that say “low sodium” or “no salt added.”
Avoid added sugars. Some canned fruits and sauces come loaded with syrup or sweeteners. Check the label to avoid the sugar trap. Look for choices that are canned in their own natural juices vs. heavy syrup.
Rotate your stash. Keep stock of what’s in your pantry so you don’t end up with 5-year-old cans that are expired.
Avoid dented cans. Dented cans may compromise the seal, potentially leading to contamination or spoilage. Always inspect cans carefully before purchasing or using them to ensure they are in good condition.
Canned foods often get a bad rap, but they deserve a spot in your pantry thanks to their convenience, affordability and nutritional benefits. The key is choosing wisely — opt for low-sodium, no-added-sugar and minimally processed options whenever possible. Incorporating canned foods into your diet simplifies meal preparation and helps reduce waste, as they are a sustainable option with a long shelf life.
Lauren Manaker is a dietitian and author.
