Your pantry probably holds a collection of canned goods that just sit there, untouched for months. Some of them deserve a prime spot in your kitchen rotation. Others? Well, let’s be real, they’re taking up space that could go to something actually useful.
I’ve sifted through nutrition research and talked to experts to figure out which canned items are genuinely worth stocking and which ones you should skip. Think of this as your permission slip to clear out the clutter while keeping the good stuff close by.
Canned Tomatoes: Your Kitchen Hero
Canned tomatoes are actually known to have higher levels of lycopene compared to fresh tomatoes, and lycopene has been linked to a reduced risk of certain types of cancer, including prostate, lung, and stomach cancers. Here’s the thing people don’t always realize. The heating process that all tomatoes go through for preparation actually helps break down the cell walls and make the nutrients easier to absorb, and when cooked tomatoes deliver 2-3X more lycopene than a raw tomato.
Canned tomatoes are so convenient and a staple in pantries, adding extra nutrition because of their good source of potassium and Vitamin C while providing flavor to recipes. Whether you’re making pasta sauce on a Tuesday night or throwing together a quick soup, these cans come through every time. Just grab diced, crushed, whole, or even tomato paste depending on what you’re cooking. Since tomato season is really short, canned tomatoes are what we lean on from October til June.
Beans: The Nutritional Powerhouse You’re Probably Underusing
Let’s talk beans for a minute. Canned beans are healthy, budget-friendly and delicious, and beans are an excellent source of plant-based protein, with most varieties containing 8 grams per half-cup. That’s honestly impressive when you think about the price tag compared to meat.
They’re also packed with gut-healthy fiber, and beans are excellent for helping you feel full for fewer calories. I know it sounds crazy, but research shows that people who frequently eat canned foods have a higher intake of key nutrients and healthier eating habits compared to those who infrequently eat canned foods. They are an excellent source of fiber, plant-based protein, and other essential nutrients, such as folate and potassium, and despite the potential for contamination, canned beans are generally safe to consume and prove to be a convenient and nutritious alternative to dried beans.
Whether you prefer black beans, chickpeas, kidney beans, or white beans, they all bring serious nutrition to the table. Toss them into salads, blend them into dips, or add them to soups. Simple as that.
Canned Salmon: Affordable Omega-3s Without the Fuss
Just like fresh salmon is an excellent source of omega-3 fatty acids, canned salmon is also a great source, and very affordable, providing about 18 grams of protein per serving. Think about it. Fresh salmon can cost you a small fortune at the grocery store. The canned version? A fraction of the price with nearly identical benefits.
Plus, it’s one of the few foods naturally rich in vitamin D, which helps build and maintain strong, healthy bones, and salmon also contains calcium, iron, vitamin B12 and potassium. You can make salmon patties, mix it into pasta, or even throw it on top of a salad. Honestly, the versatility makes it worth keeping a few cans around at all times.
Sardines: Yes, Really
Okay, I get it. Sardines aren’t for everyone. Sardines are some of the healthiest tinned fish you can eat, providing about 22 grams per 3-ounce serving, plus they’re full of omega-3 fatty acids, a type of polyunsaturated fat that supports heart and brain health.
Sardines also provide vitamin D, vitamin B12, calcium, phosphorus and selenium, and they’re naturally low in mercury. If you can get past the mental hurdle, they’re one of the most nutrient-dense foods out there. Try them on crackers with a little mustard or hot sauce. You might surprise yourself.
Canned Corn: More Than Just a Side Dish
Corn is naturally low in calories and fat, but provides slow-digesting complex carbohydrates and fiber, and corn contains both soluble and insoluble fiber, which can add bulk to stool, promote regular bowel movements and feed the good bacteria in our gut. People tend to overlook corn because it seems basic or boring.
You’ll also get a hefty dose of vitamin C, B vitamins, potassium, magnesium, and antioxidants. The key is finding low-sodium versions or rinsing it well before you use it. Add it to chili, toss it into salads, or mix it with black beans for a quick side dish. Easy wins all around.
Pumpkin Puree: Not Just for Fall
Canned organic pumpkin is used throughout the year to incorporate into smoothies, treats and even savory dishes, like pumpkin hummus and soup, and one half cup of pumpkin puree packs nearly 400 percent of the daily recommended target for vitamin A, a key nutrient and antioxidant that supports immunity, lung, eye and skin health.
The fiber in pumpkin supports digestive health and bowel regularity, boosts fullness and helps control blood sugar and insulin regulation. Most people only think about pumpkin in October and November. Big mistake. You can stir it into oatmeal, blend it into soups, or even mix it into pancake batter. The possibilities go way beyond pumpkin pie.
Skip This: Canned Pasta with Sauce
Pre-cooked pasta in sauce is one of the unhealthiest canned foods, and while they might be tasty meals, the reason they have that addictive flavour is due to high levels of sugar and salt. I’m looking at you, SpaghettiOs and other childhood favorites.
This product, which should simply contain spaghetti noodles and meatballs, lists over 40 ingredients and additives on the label, and it contains processed ingredients such as high fructose corn syrup, refined flour, and enzyme-modified cheddar cheese, and these additives can contribute to higher levels of sugar, unhealthy fats, and excess sodium. Fresh pasta takes maybe ten minutes to cook. Save your money and your health.
Skip This: Canned Meats Like Spam and Vienna Sausages
Within most canned meats, the sodium content brings these options to the dark side, with Vienna sausage having roughly 1,095 mg of sodium per serving, which is almost half your recommended intake, and Spam does better at 560 mg, which is 24 per cent of your recommended daily value. That’s a massive sodium bomb right there.
The presence of chemicals called nitrates and nitrites can be converted into carcinogens once absorbed by our bodies, and according to the American Heart Association, an increased intake of saturated fats can affect our cholesterol levels, putting us at a higher risk of heart disease. Sure, Spam might have its nostalgic appeal, but it shouldn’t be a pantry staple. If you’re craving something meaty, reach for canned chicken or salmon instead.
Skip This: High-Sodium Canned Soups
While some versions are as healthy as they are tasty, many canned soups pose as good-for-you, veggie-packed meals when, in reality, they’re chock-full of preservatives and salt, and canned soups can hide dangerous amounts of sodium between their apparent liquid goodness. One cup of canned soup could have half your daily allotment of sodium.
If you’re determined to keep soup on hand, look for canned soups that offer no more than 300 milligrams per serving, or no more than 600 milligrams of sodium per can, have at least three grams of fiber per serving, have no added sugar, and are plant-based. Most of the time though, you’re better off making a big batch of homemade soup and freezing portions. Less sodium, more flavor, way more control.
Skip This: Canned Vegetables Loaded with Salt
Salt can give canned veggies a pleasant and savory taste, but it can also spike up our sodium intake, and the CDC warns that consuming too much sodium increases the risk of high blood pressure, heart disease, and stroke. Vegetables should be good for you, right? Not always when they come from a can drenched in sodium.
The sodium content in canned vegetables varies widely, often between zero and 2,800 mg per 100 g of food, and if eating canned vegetables helps you get more produce in your diet, look for labels indicating they have lower sodium content. Here’s the good news. Just draining the can will reduce sodium by 36%, and rinsing the contents in a strainer under water can up that reduction to 41% per serving. Look for no-salt-added or low-sodium options whenever possible.
