Canned foods are a popular pantry staple in many households. They're affordable, have a long shelf life, and are convenient for quick meals. The canning process, which has been around since the early 1800s, consists of packing food into an airtight can or container and heating it to a temperature that destroys bacteria and other microorganisms. This allows the food to be safely stored for long periods.
Although canned foods sometimes get a bad rap, they can be just as nutritious as fresh options because the canning process preserves nutrients.
Canned beans, such as black beans, kidney beans, and pinto beans, are a great source of plant-based protein, fiber, and nutrients many of our diets lack, like iron and potassium. Plus, they're affordable, highly versatile, and can save time in the kitchen—you can toss them in soups, salads, stews, and even tacos.
A 2021 study found that consuming one cup of canned beans daily lowered total and low-density lipoprotein (LDL) cholesterol ("bad" cholesterol" in adults with elevated cholesterol.
When possible, opt for beans without added salt, but if you already have canned beans around, rinse and drain them to remove some of their sodium content.
2. Tomatoes
Whether whole, diced, pureed, or crushed, canned tomatoes make an excellent addition to your pantry. They're rich in vitamin C and fiber and contain more lycopene than fresh tomatoes. Lycopene is a powerful antioxidant known to promote heart health.
Canned tomatoes can be used in chili, soups, pasta recipes, and pizza. Any unused portions should be refrigerated in a sealed container and discarded if not consumed within five to seven days.
Tinned fish is a convenient, inexpensive way to boost your intake of protein, B vitamins, and other essential nutrients. A 3-ounce serving of light canned tuna in water supplies 21.7 grams of protein, 106% of the Daily Value for vitamin B12, and 124% of the Daily Value for selenium.
It's also an excellent source of omega-3 fatty acids, which can help improve heart and brain health. These fats are also linked to a stronger immune system and reduced inflammation.
Enjoy tuna mixed with low-fat plain yogurt and vegetables on whole-grain bread, spread tuna on a cracker and drizzle it with olive oil, or eat it right out of the can. Choose low-sodium tuna packed in water or rinse higher-sodium canned tuna off to remove some of the salt.
4. Chickpeas
Canned chickpeas are a convenient food with a nutrient profile similar to dried chickpeas. They're a great source of plant-based protein and fiber, which can help keep you feeling full. Adding chickpeas to your diet can help support weight management, keep blood sugar levels stable, and improve cholesterol.
You can add chickpeas to soups, lightly mash them to spread on toast, blend them into homemade hummus, or roast them with oil and spices.
Canned chicken is a high-protein, low-calorie pantry staple that often gets overlooked. A 3-ounce serving of canned chicken provides 21.5 grams of protein with just 157 calories. Most canned chicken varieties are relatively high in sodium, so you'll want to be mindful and rinse off the meat if you're following a low-sodium diet.
You can substitute canned chicken for shredded chicken in pasta, soups, and casseroles or mix it with plain Greek yogurt and mayonnaise to create a chicken salad.
6. Chili
Chili is a comforting meal for many people. While not all canned chili is equally healthy, some options can be better choices.
Look for varieties with less than 20% of the Daily Value for sodium per serving and those made with turkey, chicken, quinoa, or other lean proteins. Alternatively, you can purchase vegetarian chili and add your own lean protein at home.
Canned pumpkin is a low-calorie, nutrient-dense food that can be used in sweet and savory dishes. A one-cup serving provides 6.9 grams of fiber, 18% of the Daily Value for iron, 208% for vitamin A, and 10% for vitamin C—all for just 137 calories.
Try using puréed pumpkin in pies as a substitute for oil and eggs in baked goods or stirred into oatmeal to boost flavor and nutrients.
8. Beets
Beets are a source of fiber, potassium, iron, and vitamin C. Like most canned fruits and vegetables, canned beets are typically picked and canned at the peak of ripeness, so they retain much of their nutrients. They're also high in antioxidants and nitrates, which may improve heart health. However, most studies to date have been done using beet juice or supplements rather than canned beets.
Sliced beets can be enjoyed on salads, blended into smoothies, or even made into beet hummus.
Canned peas are a source of fiber and plant-based protein, with 3.5 grams of fiber and 3.8 grams of protein per serving. Plus, they're much more convenient than shelling your own peas and can be heated and ready to eat in just a few minutes.
Toss canned peas into soups, salads, pasta dishes, and rice bowls, or heat them up with garlic powder and other seasonings for a side dish.
10. Artichoke Hearts
Artichoke hearts are packed with filling fiber, supplying just under 10 grams per one-cup serving. They're a good source of the soluble fiber inulin, which has a prebiotic effect, stimulating the growth of beneficial bacteria in the gut.
Buying canned artichoke hearts can save you a lot of time in the kitchen. They make a tasty addition to salads, pasta dishes, and pizzas. Look for artichokes packed in water or olive oil to add healthy fats and flavor.
While it may not taste exactly the same as fresh salmon, canned salmon is one of the best dietary sources of vitamin D, covering 62% of the Daily Value per 3-ounce serving. It's also a great source of protein and heart-healthy omega-3 fatty acids.
You can use canned salmon to make salmon patties, mix it with Greek yogurt, celery, and onion for an easy dip, or eat it plain.
12. Fruit
Canned fruits like peaches, pears, and pineapple are inexpensive to increase your produce intake. Research suggests that people who consume canned fruits and vegetables overall generally have higher nutrient intakes and better diet quality than those who don’t.
You can enjoy canned fruit straight out of the can, add it to smoothies, yogurt, or oatmeal, or bake it with spices for a sweet and easy dessert. Keep in mind that canned fruits are often packed in heavy syrup with added sugars. For a healthier option, look for fruits packed in light syrup or their own juices to cut down on added sugars.
Canned lentils are pre-cooked, offering a convenient way to incorporate more plant-based protein, fiber, iron, and folate into your diet. Research shows that the protein and fiber in lentils can help support gut health, aid weight management, and keep blood sugar levels in check.
Canned lentils are perfect for soup, stews, and curries. They're also great chilled in a cold lentil salad with fresh vegetables, olive oil, and herbs.
14. Green Beans
Canned green beans are an easy way to add vegetables to your meal. They’re a good source of source of fiber and provide around 45% of the Daily Value for vitamin K per cup. Green beans can be added to casseroles and soups or served as a side dish. Rinse canned green beans or choose varieties packed without added salt.
A staple in the Mediterranean diet, canned olives are a rich source of antioxidants and healthy monounsaturated fats that support heart health. They're a flavorful addition to salads, pizzas, and main dishes. Because canned olives can be very high in sodium, it's important to pay attention to the label and choose lower sodium options if you've been told to watch your salt intake.
16. Soup
If you're in the mood for soup and don't have time to make it from scratch, canned soups can be a convenient and easy alternative. But not all soups are created equal. To avoid excess sodium and saturated fat, choose broth-based soups with whole grains, vegetables, and beans.
Looking for soups with "low-sodium" or "heart-healthy" labels can also help guide your choices. Be careful of labels that say "reduced sodium"—these foods may contain less salt than the regular version, but can still be high in sodium.
Canning is a way to extend the shelf life of food. The process involves putting food in jars or cans and heating them to a temperature that destroys bacteria and enzymes that can cause food to spoil. When the jars cool, they form a vacuum seal, which keeps air and bacteria out, protecting the food from contamination.
If you don't use proper canning techniques, you run the risk of harmful bacteria growing inside the jar. This can lead to foodborne botulism, a rare but serious condition caused by a toxin produced by Clostridium botulinum bacteria.
The U.S. Department of Agriculture (USDA) recommends starting with high-acid foods like fruits and tomatoes that can safely be canned in a boiling water bath before attempting pressure canning.
Here are the steps to get started with the boiling water bath method.
- Wash all equipment in hot water and rinse well.
- Sterilize your jars by placing them in a canner with enough water to cover them completely. Bring the water to a boil and let the jars boil for 10 minutes. Keep the jars simmering in hot water until you're ready to fill them.
- Prepare the food.
- Simmer the lids (optional). Many manufacturers no longer recommend heating the lids to soften the rubber seal. However, if the manufacturer suggests it, you can warm the lids in hot (not boiling) water to help form a tighter seal on the jar.
- Using tongs or a jar lifter, carefully remove a hot jar from the canner and place it on a towel. Fill the jar with your prepared food, leaving about half an inch of headspace at the top.
- Run a rubber spatula along the inside edge of the jar to release any air bubbles.
- Wipe the rim of the jar off with a damp cloth, then place a lid on top and screw on the ring. Avoid over-tightening it.
- Carefully place the filled jar back into the canner. Repeat steps 5-7 until all of the jars are filled and in the canner.
- Add more water to the canner if needed to ensure the jars are fully covered by at least one inch of water. Put the lid on the pot and bring the water to a boil. Start timing according to the recommended processing time for the food you’re cooking.
- When the time is up, turn off the heat and let the jars sit in the water for 5-10 minutes.
- Remove the jars from the canner and place them on a towel or cooling rack. Let the jars sit undisturbed for 12-24 hours.
- After they’ve cooled, check the seals by pressing down on the center of each lid. If the lid doesn’t move, the jar is sealed properly.
- Label and store sealed jars in a cool, dark place. Immediately refrigerate any jars that didn't seal.
A Quick Review
Canned foods can be a healthy addition to your pantry because they’re convenient, affordable, and have a long shelf life. Many options, like beans, tomatoes, and salmon, are full of nutrients, making it easy to add fiber, protein, and vitamins to your meals.
Learning to can your own food at home can help you save money while keeping food fresh and safe for months. It also gives you control over the ingredients you use, allowing you to avoid preservatives and additional salt.
