Sardines: The Tiny Nutritional Powerhouses
Sardines might make some people cringe, but these small fish pack an extraordinary nutritional punch that puts many expensive supplements to shame. 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. Sardines also provide vitamin D, vitamin B12, calcium, phosphorus and selenium, and they’re naturally low in mercury. Unlike many seafood choices that come with mercury concerns, sardines remain one of the safest options for regular consumption. You eat fish bones and skin when you eat canned sardines, and they are an excellent source of calcium, providing about a third of the amount needed by the average person in each serving. Sardines are rich in omega-3 fatty acids and vitamin D that contribute to a healthier heart and stronger bones.
Tomatoes: Lycopene Champions in a Can
You might think canned tomatoes are less healthy than fresh ones. But your body can absorb more of a heart-healthy nutrient called lycopene from tinned varieties than it can from fresh, uncooked tomatoes. The canning process actually enhances the availability of this powerful antioxidant, making canned tomatoes a nutritional upgrade rather than a compromise. Whether whole, diced or crushed, canned tomatoes are packed with flavor and nutrients. These include vitamins A and C, potassium and folate. Canned tomatoes provide high levels of the antioxidant lycopene, which helps protect against various types of cancer, including skin and prostate, and also helps prevent high blood pressure. The heat treatment used during canning breaks down cell walls, making lycopene more bioavailable than in raw tomatoes. Plus, they’re incredibly versatile for creating homemade sauces without the added sugars found in many pre-made versions.
Spinach: More Vitamin C Than Fresh Greens
While fresh spinach often wilts in your refrigerator before you get around to using it, canned spinach delivers a surprising nutritional advantage. Canned spinach provides substantial vitamin C, though fresh spinach contains higher levels per serving. This might seem counterintuitive, but the canning process preserves many nutrients that would otherwise degrade during transportation and storage of fresh spinach. 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. Vegetables including tomatoes, spinach, and green beans are some of the commonly canned vegetables that are rich in vitamin C. While the initial blanching process results in some vitamin C losses, the remaining vitamin C is preserved longer after canning. Canning also helps retain the remaining vitamin C in vegetables because of the absence of oxygen in the can.
Beans: Plant-Based Protein Powerhouses
Canned beans represent one of the most convenient and nutritious options in the entire grocery store, delivering impressive amounts of both protein and 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. The convenience factor cannot be overstated either – while dried beans require hours of soaking and cooking, canned versions are ready to eat straight from the container. My favorites are cannellini, kidney, black and garbanzo beans, but all are rich in vitamins, minerals, fiber and plant-based protein. 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.
Artichoke Hearts: Fiber-Rich Delicacies
Artichoke hearts might seem like a gourmet indulgence, but they’re actually nutritional superstars hiding in plain sight. Artichoke hearts are delicious and good for you. Fortunately, canned artichoke hearts contain similar amounts of nutrients as fresh, whole artichokes – including fiber, protein and vitamins. These tender vegetable gems provide significant amounts of antioxidants, ranking among the highest of any vegetable available. Research from the U.S. Department of Agriculture (USDA) found that artichokes have the highest antioxidant content of all vegetables. One cup of artichoke hearts has close to 8,000 total antioxidants. Rich in antioxidants, which help protect the body from free radicals and reduce the risk of chronic diseases. Supports liver health by promoting detoxification and protecting the liver from damage. Promotes digestive health due to their high fiber content, which helps maintain regular bowel movements.
Pumpkin: Beta-Carotene Goldmine
Canned pumpkin deserves recognition far beyond its seasonal appearances in lattes and pies. Canned pumpkin is packed with nutrients, including fiber and beta-carotenes, a precursor to vitamin A which helps support healthy vision and reduces inflammation. This fall staple is also rich in immune-boosting vitamin C and heart-healthy potassium. The vibrant orange color signals its impressive beta-carotene content, which converts to vitamin A in your body. One cup of pumpkin provides 200% of your daily recommended intake of vitamin A, which supports vision by protecting the cornea (your eye’s outer surface) and improves night vision. It also contains lutein and zeaxanthin, which can protect your eyes from macular degeneration and cataracts. Canned pumpkin can be combined with coconut milk and spices to make a creamy curry base. The canning process doesn’t diminish these benefits, making it a nutritious option year-round.
Tuna: Lean Protein Champion
Canned tuna remains one of the most accessible sources of high-quality protein available, making it a staple for health-conscious consumers on any budget. Packing up to 30 grams of protein per can, tuna is naturally lean and low in calories. Canned tuna is also rich in valuable nutrients, including as selenium, vitamin B3 (niacin) and vitamin B6, which supports a healthy immune system and nerve function. The selenium content is particularly noteworthy, as this mineral plays crucial roles in thyroid function and antioxidant activity throughout the body. This low-calorie, high-protein option is easy to prepare. Get tuna in water rather than oil to save on calories. Canned tuna and salmon are nutritional powerhouses rich in omega-3 fatty acids, which support brain and heart health and help manage inflammation.
Green Beans: Vitamin-Rich Convenience
Canned green beans might not seem exciting, but they deliver solid nutrition while offering unmatched convenience for busy households. Green beans, which are technically a legume and a vegetable, are a convenient and healthy canned food. The canned version contains the same delicious green beans full of nutrients, but pre-cut and ready-to-eat. Naturally low in calories and fat, green beans provide fiber and nutrients that support heart and bone health. Green beans are a good source of vitamins A, C and K. They also contain some calcium and magnesium. The canning process preserves most of their nutritional value while eliminating the prep work of washing, trimming, and cooking fresh beans. Their versatility makes them perfect for quick side dishes, casseroles, or adding extra vegetables to any meal without much effort.
