You’ve just survived another hectic workday, your stomach is growling, and the last thing you want to do is spend an hour preparing dinner. Sound familiar? Here’s the surprising truth that might change your entire approach to weeknight cooking: some of the healthiest, most convenient meals are sitting right in your pantry. Canned foods can be a healthy addition to your diet and help you meet your nutritional needs. Compared to fresh foods, the canned versions offer similar amounts of nutrients, including protein, fiber, vitamins and minerals.
The results of research indicate that more frequent canned food consumption is associated with healthier eating patterns, such as greater intake of several DGA recommended food groups and higher daily nutrient intakes. This analysis provides evidence that frequent canned food consumers took in more nutrient-dense foods such as fruits, vegetables and legumes, when compared to infrequent canned food consumers.
Let’s dive into the five canned foods that nutrition experts actually recommend for creating quick, nutritious meals on your busiest nights.
Sardines: The Omega-3 Powerhouse That Beats Tuna
If sardines haven’t made it onto your grocery list yet, prepare to be amazed. Sardines are some of the healthiest tinned fish you can eat. Canned sardines are an excellent source of protein, 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. These tiny fish pack a nutritional punch that’s hard to match.
Here’s what makes sardines truly special: sardines are also lower in mercury than tuna. The mean mercury concentration of sardines is 0.013 parts per million, per the FDA, compared to canned light tuna at 0.12 parts per million and albacore tuna at 0.35 parts per million. Sardines provide 2 grams of heart-healthy omega-3s per 3 ounce serving, which is one of the highest levels of omega-3 and the lowest levels of mercury of any fish.
Research suggests that consuming omega-3 rich fish like sardines regularly may help reduce heart disease risk. For busy weeknights, simply toss them into pasta with garlic and olive oil, or add them to a quick Caesar salad for an instant protein boost.
Black Beans: The Plant-Based Protein Champion
“My favorites are cannellini, kidney, black and garbanzo beans, but all are rich in vitamins, minerals, fiber and plant-based protein,” says Malina Linkas Malkani, RDN and media spokesperson for the Academy of Nutrition and Dietetics. Black beans deserve special recognition as one of the most versatile canned foods you can keep on hand.
Beans are an excellent source of plant-based protein. Most varieties contain 8 grams per half-cup. They’re also packed with gut-healthy fiber. 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.
“Canned beans form the basis of the three easiest, fastest and cheapest weeknight family meals in my repertoire,” says Tamara Duker Freuman, NYC-based dietitian and author of “The Bloated Belly Whisperer”. Try them in a quick taco bowl with rice, or simply heat them with some cumin and garlic for an instant side dish.
Canned Tomatoes: The Secret to Restaurant-Quality Sauces
Here’s something that might surprise you: the canned variety has a higher lycopene antioxidant count than fresh ones. The antioxidant may help reduce the risk of heart disease, certain types of cancer and macular degeneration. This means your weeknight pasta sauce made with canned tomatoes might actually be more nutritious than one made with fresh.
Canned tomatoes are another huge time-saver when you’re making sauces, soups, stews or lasagna. “In my pantry, you’ll always find canned tomato sauce, tomato paste and both diced and crushed tomatoes.” 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.
The beauty of canned tomatoes lies in their consistency and convenience. Unlike fresh tomatoes that can be hit-or-miss depending on the season, canned varieties deliver the same rich flavor every time, making them perfect for those nights when you need dinner on the table fast.
Canned Pumpkin: The Vitamin A Superstar
Don’t think pumpkin is just for fall desserts. “I stock my pantry with canned organic pumpkin throughout the year to incorporate into smoothies, treats and even savory dishes, like pumpkin hummus and soup. One half cup of pumpkin puree provides over 100 percent of the daily recommended target for vitamin A.”
According to Gabrielle McGrath, MS, RN, LDN of Lexi’s Clean Living, canned pumpkin is great to have on hand for its slew of health benefits. The nutrients and antioxidants in plain and canned pumpkin puree (without other additives) can boost your immune system, protect your eyesight, and lower your risk of chronic disease.
The versatility of canned pumpkin makes it perfect for busy weeknights. Stir it into pasta sauces for creaminess without the cream, blend it into soups for instant thickness, or even use it as a base for quick curry dishes. It adds natural sweetness and a velvety texture that transforms simple meals into something special.
Canned Corn: The Fiber-Rich Crowd Pleaser
This sweet, starchy vegetable is a popular canned food, and for good reason. Corn is naturally low in calories and fat, but provides slow-digesting complex carbohydrates and fiber. 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.
You’ll also get a hefty dose of vitamin C, B vitamins, potassium, magnesium, and antioxidants. Pantry staples like canned foods are great for quick and easy Mexican- or Asian-inspired meals. In addition to low-sodium black beans, Sollid likes keeping corn, water chestnuts and bamboo shoots on hand for impromptu stir-fries. “All of these are low in calories and sodium and add great crunch and flavor, too.”
