Did you know that canned foods are not only convenient but can also be just as nutritious as their fresh counterparts? Studies show that people who frequently consume canned foods have higher intakes of 17 essential nutrients, including fiber, protein, and vitamin A.
What’s more, the canning process can actually increase the availability of certain antioxidants and nutrients in some foods.1
Despite these benefits, canned foods are often overlooked or dismissed as being less healthy. Here are 15 of the most underrated canned foods that deserve a spot in your pantry.
1. Canned Tomatoes
Canned tomatoes are versatile ingredients that can add depth and flavor to a wide variety of dishes. They are an excellent source of lycopene, a powerful antioxidant linked to a reduced risk of heart disease and certain types of cancer.
Whether you’re making a hearty pasta sauce, a comforting soup, or a flavorful chili, canned tomatoes are a convenient and nutritious choice. Look for varieties with no added salt or sugar for the healthiest option.
2. Canned Lentils
Lentils are nutrient-dense legumes that are high in protein, fiber, and various vitamins and minerals. However, cooking them from scratch can be time-consuming. That’s where canned lentils come in! They offer the same nutritional benefits as dried lentils but are ready to use in a fraction of the time.
Canned lentils are incredibly versatile and can be used in a variety of dishes, from soups and stews to salads and veggie burgers. They are also an excellent source of plant-based protein, making them a great choice for vegetarians and vegans.
3. Canned Pumpkin
Pumpkin isn’t just for fall! Canned pumpkin is a nutritional powerhouse that you can enjoy year-round. It’s packed with vitamin A, which is essential for healthy vision, immune function, and cell growth. Pumpkin is also a good source of fiber, which can help keep you feeling full and satisfied.
Beyond the classic pumpkin pie, there are countless ways to incorporate canned pumpkin into your meals. Try stirring it into oatmeal, blending it into smoothies, or using it as a base for creamy pasta sauces.
You can even use it to make healthier versions of your favorite baked goods, like muffins and pancakes.
4. Canned Salmon
Salmon is known for being an excellent source of omega-3 fatty acids, which are essential for brain and heart health. However, fresh salmon can be expensive and may not always be readily available.
Enter canned salmon. It offers the same nutritional benefits as fresh salmon but at a fraction of the cost.
Canned salmon is incredibly versatile and can be used in a variety of dishes, from salads and sandwiches to pasta and rice bowls. It’s also an excellent source of protein, with a 3-ounce serving providing around 20 grams.
5. Canned Beans
Beans are a staple in many cuisines worldwide, and for good reason. They are an excellent source of plant-based protein, fiber, and various vitamins and minerals. While dried beans are certainly an option, canned beans offer the same nutritional benefits with the added convenience of being ready to use.
There are countless varieties of canned beans, from black beans to chickpeas to kidney beans. They can be used in a wide range of dishes, from soups and stews to salads and dips.
Canned beans are also affordable and shelf-stable, making them a great choice for those on a budget or with limited access to fresh produce.
6. Canned Tuna
Tuna is another excellent source of protein and omega-3 fatty acids, making it a nutritious choice for any meal. While fresh tuna can be expensive and may contain higher levels of mercury, canned tuna offers a more affordable and safer option.
Canned tuna is incredibly versatile and can be used in various dishes, from classic tuna salad sandwiches to pasta dishes and casseroles. It’s also an excellent source of selenium, a mineral that plays a key role in thyroid function and immune health.
7. Canned Corn
Corn is a staple vegetable in many households, but fresh corn isn’t always in season or readily available. That’s where canned corn comes in! It offers the same sweet, crisp flavor as fresh corn but with the added convenience of being shelf-stable.
Canned corn is an excellent source of fiber, which can help promote digestive health and keep you feeling full and satisfied. It’s also a good source of vitamins and minerals, including vitamin C and folate.
Try adding canned corn to salads, soups, or as a side dish with your favorite protein.
8. Canned Artichokes
Artichokes are a delicious and nutritious vegetable, but preparing fresh artichokes can be time-consuming and intimidating. Canned artichokes offer a convenient and tasty alternative with all the same nutritional benefits as fresh artichokes.
Artichokes are an excellent source of fiber, which can help promote digestive health. They are also a good source of vitamins and minerals, including vitamin C and folate. Try adding canned artichokes to salads, pasta dishes or as a topping for pizzas and flatbreads.
9. Canned Beets
Beets are a nutrient-dense root vegetable that is often overlooked in the canned food aisle. However, canned beets offer the same nutritional benefits as fresh beets, with the added convenience of being ready to use.
Beets are an excellent source of folate, a B vitamin that plays a key role in cell growth and development. They are also a good source of other vitamins and minerals, including potassium and iron.
Try adding canned beets to salads, sandwiches, or as a colorful side dish.
10. Canned Pineapple
Pineapple is a delicious and nutritious tropical fruit, but fresh pineapple can be expensive and may not always be readily available. Canned pineapple offers a convenient and affordable alternative with all the same sweet, juicy flavor as fresh pineapple.
Pineapple is an excellent source of vitamin C, which is essential for immune function and skin health. It’s also a good source of manganese and thiamin. Try adding canned pineapple to smoothies, yogurt parfaits, or as a topping for grilled meats and vegetables.
11. Canned Mushrooms
Mushrooms are a flavorful and nutritious addition to many dishes, but fresh mushrooms can be expensive and may not always be readily available. Canned mushrooms offer a convenient and affordable alternative, with all the same earthy, umami flavor as fresh mushrooms.
Mushrooms are a good source of selenium and potassium. They are also low in calories and fat, making them a great choice for those watching their weight. Try adding canned mushrooms to soups, stews, or as a topping for pizzas and sandwiches.
12. Canned Olives
Olives are a staple in many Mediterranean and Middle Eastern cuisines, but fresh olives can be expensive and may not always be readily available. Canned olives offer a convenient and affordable alternative, with all the same briny, salty flavor as fresh olives.
Olives are a good source of healthy fats, which can help promote heart health and reduce inflammation. They are also a good source of vitamin E and iron. Try adding canned olives to salads, pasta , or as a topping for pizzas and flatbreads.
13. Canned Coconut Milk
Coconut milk is a creamy and flavorful ingredient that is often used in Southeast Asian and Caribbean cuisines. While fresh coconut milk can be time-consuming to make from scratch, canned coconut milk offers a convenient and shelf-stable alternative.
Coconut milk is a good source of healthy fats, which can help promote heart health and reduce inflammation. It’s a good source of iron and magnesium. Try using canned coconut milk in curries, soups or as a dairy-free alternative in baking.
14. Canned Chipotle Peppers in Adobo Sauce
Chipotle peppers are a type of smoked jalapeno pepper that is often used in Mexican and Tex-Mex cuisines. While fresh chipotle peppers can be difficult to find, canned chipotle peppers in adobo sauce offer a convenient and flavorful alternative.
Chipotle peppers are a good source of vitamin C and various other vitamins and minerals. The adobo sauce they are packed in is also a flavorful addition to many dishes, with a smoky, tangy, and slightly spicy flavor.
Try adding canned chipotle peppers in adobo sauce to soups, stews, or as a marinade for meats and vegetables.
15. Canned Jackfruit
Jackfruit is a large, tropical fruit that has recently gained popularity as a plant-based meat alternative. While fresh jackfruit can be difficult to find and prepare, canned jackfruit offers a convenient and ready-to-use option.
Jackfruit is an excellent source of fiber, which can help promote digestive health and keep you feeling full and satisfied. Try using canned jackfruit as a meat alternative in tacos, sandwiches or as a topping for salads and grain bowls.
Canned foods are a convenient, affordable, and nutritious addition to any pantry. From protein-rich options like canned salmon and tuna to fiber-filled favorites like canned beans and artichokes, there are countless ways to incorporate these underrated pantry staples into your meals.
So next time you’re at the grocery store, don’t overlook the canned food aisle – you might just discover your new favorite ingredient.
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Nancy has been a plant person from an early age. That interest blossomed into a bachelor’s in biology from Elmira College and a master’s degree in horticulture and communications from the University of Kentucky. Nancy worked in plant taxonomy at the University of Florida and the L. H. Bailey Hortorium at Cornell University, and wrote and edited gardening books at Rodale Press in Emmaus, PA. Her interests are plant identification, gardening, hiking, and reading.