Dietitians say these pantry staples deliver impressive nutrition, save money and make it easier to create healthy meals.
Key Points
- Canned foods can be as nutritious as fresh, with some nutrients becoming more available after canning.
- Opt for low-sodium or no-salt-added canned options, and rinse beans to reduce sodium by up to 40%.
- Canned foods are budget-friendly, shelf-stable and help reduce food waste while offering meal convenience.
If you’ve ever stood in the canned food aisle wondering whether you should reach for fresh instead, you may be surprised to learn that canned foods can be just as nutritious. Canning is simply a preservation method that uses heat to seal food, helping lock in nutrients and keep foods safe to eat for months—or even years.
It’s true that some canned foods contain added sodium or sugar, and they do undergo processing during canning. But many canned foods are just as nourishing as their fresh counterparts, and in some cases, certain nutrients become more available after the canning process. Canned foods are also shelf-stable, budget-friendly and can help you cut down on grocery trips while reducing food waste. It’s no wonder dietitians keep them stocked in their own pantries. Here are four dietitian-approved canned foods worth adding to yours.
1. Canned Peaches
Canned peaches often get lumped into the high-sugar category because some varieties are packed in sweetened syrup. But peaches themselves don’t contain added sugar, and you can also find canned peaches packed in 100% fruit juice. In fact, some research suggests that packing peaches in a sugar-containing liquid, such as fruit juice, may help preserve certain nutrients during storage. By comparison, peaches packed in water may lose some water-soluble vitamins and minerals to the canning liquid over time.
To maximize what you’re getting in each can, look for your canned peaches packed in juice or a light syrup. Both canned and fresh peaches contain about 13 grams of naturally occurring sugar per half-cup, and you can use the juice from canned peaches in a variety of ways. I personally love using canned peaches in recipes like our Pineapple, Mango & Peach Chia Seed Smoothie or Peach-Oatmeal Breakfast Bars.
2. Canned Chickpeas
One concern some people have about canned chickpeas is their sodium content, as the canning liquid can contain more than 700 milligrams of sodium per can. But draining and rinsing canned chickpeas can cut sodium content by roughly 40% while preserving the protein, fiber and other nutrient content. To reduce the sodium content even further, you can opt for low-sodium or no-salt-added varieties.
Beyond their convenience, chickpeas are packed with nutrition. A ½-cup serving provides nearly 4 grams of protein and almost 5 grams of fiber. Research suggests that eating legumes daily is associated with lower BMI as well as reductions in total and LDL cholesterol. Upping your legume intake may also help improve fasting blood glucose, explains Talia Follador, RDN, LDN.
Jazz up your snack time with Spice-Roasted Chickpeas or create a high-protein, plant-based lunch with a Buffalo Chickpea Salad.
3. Canned Pumpkin
Just because canned pumpkin is associated with pie doesn’t mean that it’s an unhealthy choice. In fact, canning pumpkin can increase its nutritional value. Because pumpkin is roughly 94% water, the canning process concentrates the nutrients in the pumpkin puree. The result is a cup of pumpkin that has significantly more fiber and vitamin A compared to a cup of fresh pumpkin. One cup of canned pumpkin delivers over 200% of your daily vitamin A needs, largely from beta-carotene, and a whopping 7 grams of fiber.
Be sure to look for canned pumpkin puree instead of pumpkin pie filling. Pumpkin pie filling has added sugar and spices, whereas the puree is just pumpkin. It’s a great fit for savory dishes like our Pumpkin-Summer Squash Ravioli and locks in moisture to sweet bites like this High-Protein Pumpkin Bread.
4. Canned Salmon
Canned salmon is an underrated pantry staple that’s packed with nutrients. One reason is that it often contains the fish’s bones. While that may sound unappealing, the bones are pressure-cooked during the canning process until they’re so soft you likely won’t notice them once the salmon is prepared. Even better, they provide a boost of calcium. A 3-ounce serving of canned salmon provides nearly 20% of your daily calcium needs, alongside omega-3 fatty acids, vitamin D and protein.
“Canned salmon is a budget-friendly staple on my grocery list. It is a fantastic source of nutrients I need to be intentional about getting enough of, like omega-3 and protein,” shares EatingWell’s nutrition editor Madeline Peck, RDN, CDN. “My favorite way to enjoy canned salmon is mixed with chili crisp, green onions, nori and a little bit of mayo for a spicy salmon salad I eat with rice or on top of toast.”
Canned salmon is often a fraction of the cost of buying fresh, and it tends to be lower in mercury than larger canned fish. Turn it into Garlicky Salmon Cakes for a delicious and heart-healthy meal.
Our Expert Take
Remember, canning is simply a preservation method—not a sign that a food is less nutritious. When shopping, check labels and choose options that are low in sodium or have no added salt or added sugar when possible. Draining and rinsing canned beans, like chickpeas, can also help reduce their sodium content. Canned foods can be a convenient, budget-friendly and nutritious way to stock your pantry while helping reduce food waste. They also make it easier to build quick, satisfying meals with ingredients you already have on hand.