The Best Canned Foods to Keep in Your Pantry
Packed with vitamins, minerals, protein and more, nutritionists say these canned, tinned and jarred goods are as healthy as they are affordable.
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At a time when grocery prices are through the roof, more and more people are turning to canned goods to cut down on bills — after all, it's cheap, convenient and easy to buy in bulk because of its extended shelf-life. But is it healthy? While canned food gets a bad rap for being high in sodium and sometimes sugar, it's actually a common misconception that long-lasting canned goods are not as healthy or flavorful as fresh or frozen options. In fact, there are tons of nutritionist-recommended tinned, canned and jarred foods on the market that are just as good for you!
"The canning process does preserve some nutrients, making most canned foods just as nutritious as fresh or frozen options," says Stefani Sassos, M.S., R.D.N., C.S.O., C.D.N., a registered dietitian and the director of the Good Housekeeping Institute Nutrition Lab. "Canning does typically require heat, which can lead to the breakdown of water-soluble vitamins like vitamin C, but certain nutrients can actually be preserved or enhanced by the process — for example, canning can actually increase the amount of lycopene, an important antioxidant, in tomatoes."
That said, not all canned foods satisfy our nutritional checklist. Here, our on-staff nutritionists rounded up the best healthy canned foods across a variety of categories — check out our top picks below, plus read more about what to avoid when it comes to canned food, as well as information on sustainable fish and tips on buying organic versus conventional, at the bottom of this guide. Looking for more healthy food ideas? Check out our guides to the best healthy frozen meals, the best meal delivery services and our favorite healthy recipes to try.
Vegetables & Fruits
If your spinach always goes bad before you get a chance to eat it, canned spinach is the way to go. Canned spinach actually contains more vitamin C per serving than its fresh counterpart! It's also a rich source of vitamin K and potassium and is a great addition to dips, soups, omelettes or simple as a side.
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Cut down on cooking time and go straight to the heart (actually an edible bud) with this steamed pouch of veggies, marinated in basil, thyme and olive oil. With only 15 calories per bag, you can munch on these artichokes as a tasty snack, or add them to salads or pasta.
This pick is low in calories, with only about 20 calories per half cup, so load up. Need some dinner inspiration? There's always that trusty standby, the green bean casserole, but there are plenty of other inventive ways to cook green beans, like our Test Kitchen's popular Green Beans With Olive-Almond Tapenade recipe — the flavors actually get better when you make it ahead of time!
Water chestnuts are not chestnuts, even though they resemble them before being peeled. In fact, they are not related to the nut family at all! They're actually an aquatic root vegetable that's crunchy in texture, nutty in taste and the perfect addition to stir-fries, soups and stuffings.
Canned mushrooms are already cooked (easy!) and can add a meaty flavor to soups, casseroles or stews. They're also a great addition to gravies, stir-fries or pizza.
Del Monte is the first consumer-facing manufacturer to work with the U.S. Department of Agriculture (USDA) on non-GMO certification for corn products, according to the company. This low-sodium option tastes great in soups, salads and dips — you can also try mixing it into herbed salsa or zesty pico to top your main protein.
Even if you're not trying to cut back on carbs, we think you'll still love these "noodles" made from hearts of palm. They contain only 20 calories and four grams of carbs per serving and can be used in place of pasta. Top them with a thick red sauce and your choice of protein for a satisfying meal. These noodles are also available in angel hair, lasagna and rice variations.
You can't beat beets. The pigments (called betalains) in these colorful veggies can lower your risk of cardiovascular disease and reduce inflammation. They're also easy and versatile to cook with, since you can pair beets with everything from meat to fish to chicken, or add them to salads and dips.
The heating that takes place during the canning process can reduce the levels of some nutrients — but not so with carrots. Similar to tomatoes, the antioxidant found in carrots, beta carotene a.k.a. vitamin A, is easier for the body to absorb after heating. Throw these in soups, stews or roast them in your air fryer.
It's not just for pie! Pumpkin is a rich source of vitamins and minerals, including vitamin A and C. It's also loaded with potassium and contains a healthy dose of fiber. Use plain canned pumpkin (not the pre-made pie mix) like this pick from Farmer's Market Foods for soups or to whip up a quick Pumpkin Spice Mousse recipe.
Peas, part of the legume family, can liven up salads, stir-fries, omelettes and soups. You can even roast them with olive oil for a crunchy snack! They contain a healthy dose of fiber, iron, vitamin C and protein. Good & Gather's low-sodium sweet peas are a favorite of ours because they contain no added salt.
Jackfruit is technically a fruit, although it's often used as a meat substitute in vegan and plant-forward dishes because of its neutral flavor and meaty texture. It takes on the spices and flavors of whatever you prepare it with and is a good plant-based stand-in for pulled pork in tacos or sandwiches. While it doesn't offer the same amount of protein that you'll find in meat, it contains four grams per one cup according to the USDA.
An updated version of a classic canned favorite, these diced peach cups now come with zero sugar added (they're sweetened with stevia instead of heavy syrup). Toss these into a yogurt parfait or smoothie for a quick breakfast.
With no added sugar, this ready-to-eat pineapple is a favorite of our nutritionists. According to the company, it packs 45 mg of vitamin C (compared to the 18 mg commonly found in its competitors' canned pineapple products). As for how to use it, the options are endless — add it to pizza, yogurt, cottage cheese or even stir fries.
It's not just olive oil that packs health benefits — whole olives are also a top staple in the Mediterranean diet. The monounsaturated fatty acids in these little fruits boost your heart health by lowering LDL ("bad") cholesterol while maintaining HDL ("good") cholesterol. Eat these straight out of the can as a snack, on a cheese board or in salads.
Dairy-free but insanely creamy, canned coconut milk last longer than most other dairy alternatives. It can be a tasty replacement for milk in coffee or used in soups and curries. Just note that it contains saturated fat, so go easy when using it as a dairy replacement and look for unsweetened versions, like this one from Thai Kitchen, since many options can be loaded with added sugars.
Research shows that consuming spicy food may reduce your risk of death from cardiovascular disease. It could also possibly help you eat more mindfully since people tend to consume foods with heat, like chiles, more slowly, allowing more time for your body to cue that it's full. On top of that, these little green peppers are also rich in vitamins A and C. Add these Ortega chiles to rice bowls, dips, soups and stews to reap all the benefits.
If you're not ready for "fire roasted" chiles, mild peppers might just do the trick. These classic whole green chiles are a great addition to dips, burgers, burritos, soups and stews.
Salsa is bursting with antioxidants, vitamins and minerals. Not only is it a rich source of vitamin C from the tomatoes and peppers, there's not a lot this low-calorie sauce doesn't taste great on. One of our favorites is this USDA-certified organic pick from Good Housekeeping Nutritionist Approved brand Simply Nature by ALDI.
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