The 20 Healthiest Canned Foods To Stock Up On
Having canned goods stocked in your pantry can help ensure you always have access to quick, healthy meals and snacks. Registered Dietitians love canned foods as they are nutritious, accessible and affordable, especially choices that are lower in sodium and added sugar.
To help stock your pantry, we asked nutrition experts to share their healthiest canned food picks– these are their top 20 must-have canned foods.
Progresso Protein Soup
Ready in just minutes, these new vegetarian soups are a simple and comforting way to uplevel lunch or dinner and stay on track with your protein goals. With more than 15g of protein per can, the new Protein Soups are available in 4 exciting flavors offering a ½ cup of vegetables per can. Try the Southwest-Style Bean Soup with 20g of protein, the Italian-Style Beans and Pasta, 19 g of protein, Mediterranean-Style Lentil soup with 24 g of protein or the Chickpea and Noodle, with 17 g of protein per serving.
Canned Tomatoes
Canned tomatoes are so convenient and a staple in my pantry. They add extra nutrition because of their good source of potassium and Vitamin C while providing flavor to my recipes. Not to mention, they are reasonably priced!
Canned tomatoes are rich in antioxidants, including carotenoids, beta-carotene, and lycopene. Antioxidants help prevent chronic diseases like high blood pressure and heart disease. Canned tomatoes may help prevent some types of cancer, such as prostate cancer.
Kimberly Hagenbuch RD, LDN, MS, CDCES, Registered Dietitian at Healthy Kitchen Dietitian, specializing in Food Allergies.
Canned Lentils
Lentils are a great source of fiber and plant-based protein to keep you full and satisfied. Depending on the brand and type of lentil, a one-cup serving can provide 9 and 14 grams of fiber and protein, respectively. Cooking lentils sometimes feels overwhelming and can take time. Canned lentils remove the cooking barrier and provide a quick plant-based protein source to add to salads, bowls, lentil soup, or pasta. Look for low or no-sodium lentils, or rinse the lentils before using them to remove the sodium.
Amy Brownstein, MS, RDN and owner of Nutrition Digested.
Amy’s Hearty French Country Vegetable Soup
Amy’s Hearty French Country Vegetable Soup is a favorite due to its variety of ingredients. The soup contains a mix of vegetables plus rice and beans to create a satisfying, balanced, and filling dish. And the assortment of vegetables makes the soup feel homemade.
Amy Brownstein, MS, RDN and owner of Nutrition Digested
Canned Fruit in 100% Juice
Many grocery stores offer canned fruit that is packed with vitamins and minerals. As a bonus, most of the options are already peeled and cut, so they’re ready to eat right out of the can. Look for fruit that’s canned in water or in its own juice for a healthier option.
Ashley Kitchens, MPH, RDN, plant-based registered dietitian and owner of Plant Centered Nutrition.
Canned Chicken
Canned chicken is a wonderful lean protein source that’s also super convenient. Canned chicken breast is perfect for using in chicken salad recipes, adding to salad, or even using for chicken pot pie. Proteins, like chicken, can get expensive so it’s nice to have a shelf-stable option that you don’t have to worry about going bad as quickly.
Jamie Nadeau, Registered Dietitian of The Balanced Nutritionist
Amy’s Organic Lentil Soup
Amy’s Organic Lentil Soup is a healthy option because it is made with organic ingredients, is low in sodium, and is high in protein and fiber. One serving of this soup contains 300 calories, 12 grams of protein, 450mg of sodium, and 7 grams of fiber, making it a filling and nutritious meal option when paired with a side of vegetables or an additional protein source.
Wan Na Chun, MPH, RD, CPT of One Pot Wellness
Canned Tuna
Canned fish, like tuna or salmon, is a wonderful way to include more fish in your diet without the high cost of fresh fish. A can of salmon is a fraction of the price of heading to your local fish market. Canned fish is still loaded with nutrients like omega-3 fatty acids, vitamins, and minerals. Serve it with crackers as is, add to a salad, or add some mayo and spices for an easy tuna or salmon salad.
Jamie Nadeau, Registered Dietitian of www.thebalancednutritionist.com
Canned Pumpkin
Pumpkin is a great source of vitamins and minerals like vitamins A, C, and B vitamins. It’s also a great source of fiber with 3g of fiber per cup. It’s also a great source of antioxidants like alpha-carotene, beta-carotene, and beta-cryptoxanthin. Making your own pumpkin puree can be time-consuming, so the canned kind is perfect to keep on hand since it’s shelf-stable. Add canned pumpkin to baked goods, oatmeal, or even stir into your favorite tomato sauce.
Jamie Nadeau, Registered Dietitian of www.thebalancednutritionist.com
Amy’s Organic Lentil Soup, Light in Sodium
“As a Registered Dietitian, I recommend Amy’s Lentil soup, light in sodium. It’s a good source of protein, and fiber and low in sodium as compared to other canned soups.” Laurie Thenedy, RD, Owner of Nutrition Renewed.
Amy Gorin, MS, RDN, Inclusive Plant-Based Media Dietitian, agrees. This is my go-to when I want an easy meal that contains ample vegetarian protein. Per cup, you get 6 grams of protein and 5 grams of fiber—both good amounts of fueling nutrients. I also love that this soup doesn’t have nearly as much sodium as many other canned soups, with just 320 milligrams per cup. It’s wonderful paired with a grilled cheese sandwich or avocado toast.”
Canned Beans
Most canned beans are a great source of fiber, plant-based proteins, complex carbs, and antioxidants. Before using them, you can drain them or give them a good rinse, which can reduce the sodium by about 40%. Canned beans are a great way to get essential nutrients without spending too much time or energy in the kitchen. They’re also an affordable choice.
Ashley Kitchens, MPH, RDN, plant-based registered dietitian and owner of Plant Centered Nutrition
Canned Chickpeas
“My favorite canned food is definitely beans and chickpeas because they are wonderful sources of plant-based protein, taste great, and are incredibly versatile. I recommend mixing kidney beans with beef for tacos, roasting chickpeas with spices to put in a power bowl, and combining black beans with cheese for vegetarian quesadillas,” says Caroline L. Young, MS, RD, LD, RYT, owner of Whole Self Nutrition.
Celine Thompson MS, RDN at Fueling Fertility LLC agrees. “Eden Foods Beans are my top choice for healthy canned foods. Beans are great because they have lots of fiber that’s good for our gut, help control blood sugar, and are good for our heart too. They also have protein, vitamins such as folate, and minerals like potassium, magnesium, and iron which are all important, especially for my clients, people who are trying to conceive or who are already pregnant.
Krill Arctic Foods Antarctic Krill Meat
Canned seafood is a versatile, nutrient-rich pantry staple, and new to the US is Antarctic Krill Meat which contains high-quality protein, antioxidants, and heart-healthy EPA/DHA omega-3 fats, as well as vitamins and minerals. One powerful antioxidant, astaxanthin, can help support joint health, immune health, and skin health. Krill meat is caught within strict sustainability guidelines to protect marine life. It’s delicious as a replacement for shrimp or crab in any of your favorite dishes.
Lauren Harris-Pincus, MS, RDN, Nutrition Starring YOU
Canned Peaches
Canned peaches are a delicious addition to your pantry and can be enjoyed year-round. In fact, fresh peaches go from being picked off the tree at peak ripeness to being canned in just a matter of hours! This means canned peaches maintain optimal nutrients while lasting for years to come. I often add canned peaches, goat cheese, and basil on top of baguette slices for a flavorful bruschetta appetizer.
Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer at Cheerful Choices
Chili Starters
If you love chili, then you’ll love this chili starter from Muir Glen. Cut down on prep time during busy weeknights – just add meat and beans and control how you customize your chili recipes, soups, nachos, and so much more. These are made with seasoned fire-roasted diced tomatoes with herbs and warm spices, including paprika, black pepper, and cayenne pepper.
Alex Caspero MA, RD at Delish Knowledge
Canned Sardines
Canned sardines are a healthy canned food choice because they are packed with omega-3 fatty acids, which promote heart and brain health! They are also packed with protein, vitamin D, and vitamin B12. Their soft, edible bones provide a significant dose of calcium, supporting bone health. Sardines are also a sustainable seafood choice, aligning with eco-conscious dietary preferences!
Katie Schimmelpfenning, RD, Founder of Eat Swim Win
Canned Jackfruit
Canned jackfruit is a convenient and versatile ingredient that mimics the texture of meat, making it an excellent choice for vegetarian and vegan dishes. It’s rich in dietary fiber, vitamins, and minerals, such as potassium and vitamin C, offering a nutritious addition to your meals. Whether used in savory recipes like barbecue pulled jackfruit or in sweet dishes like jackfruit smoothies, it’s a tasty and plant-based option worth exploring.
Jessie Hulsey RD, LD is an Atlanta-based registered dietitian and creator of Health Down South
Safe Catch Canned Salmon
Canned salmon is an unexpected staple in my pantry. Most Americans are not eating enough seafood every week, and having canned salmon on hand helps me include this important food without having to cook! Safe Catch wild pacific pink salmon is tested to a more strict mercury limit than what the FDA dictates, averaging 25 and 50 times lower in mercury than the FDA action limit. Nutrient-dense with vital omega 3 and packed with protein, Safe Catch is a perfect choice for anyone looking for a lean protein that is lower in mercury.
Lauren Manaker MS, RDN, LD, Registered dietitian based in Charleston, SC.
Canned Black Olives
Canned, pitted black olives are the perfect topping to grab when you want to elevate your pizza or add quality fats to your next snack board. Just drain, and rinse, and they are ready for your next meal!
Jessi Holden, MS, RDN Culinary Dietitian and Owner of The Kitchen Invitation
Canned Beets
Canned beets are perfect for salads and are a great source of vitamin C, potassium, and antioxidants!
Megan Huff, RD, LD, Cardiac ICU Dietitian