Food Facts

Canned Food That’s Actually Healthy

Originally posted October 12, 2020
Reposted January 10, 2023

Healthy Canned Food to Stock Up Your Pantry.

Canned food, especially in the US, has a bad reputation as unhealthy and unsafe. But it’s actually quite the contrary. Many canned foods are healthy, full of nutrients, and even premium quality.

What to Look For on the Cans

First of all, there are more quality brands than others which is typically reflective of the price ranges. The more expensive is usually a high-quality brand.

Second, there are the types of ingredients in the can. Obviously, meat will be less healthy than seafood and legumes. And there are more nutrients from fruits and vegetables.

Then, you have to read the can and the labeling for any additives. Make sure there is no sugar or minimum sugar added. The same goes for sodium content.

Finally, evaluate the can itself. Choose the ones that are not dented and do not look like they have been sitting on the shelf for months gathering dust.

Best Cans & Ingredients

Canned fruits are great for salads, desserts, or on their own. Avoid the cans that add syrup, and rather, look for those packed in their own juices, water, or 100% fruit juice.

Canned tomatoes are your best friend for homemade pasta sauce and stews. Sure, it’s easier to get ready-made pasta sauces in the jar but with canned tomatoes you can control the sodium and flavors to make it your own.

Canned vegetables are a complete convenience if you run out of fresh vegetables. Canned corn is deliciously sweet, and there are also peas, spinach, artichokes, and so on. Be sure to look for the cans without added salt.

Canned pumpking is the perfect ingredient for pumpkin pies. And, canned coconut milk are delicious in drinks, desserts, and curries.

Canned legumes like chickpeas, white beans, kidney beans, and lentils are an incredible time-saver that can reduce your cooking time by hours. Strain out the liquid from the beans and rinse them out before using them in your salads, stews, or hummus.

Canned seafood like tuna, salmon, mackerel, sardines, mussels, and clams are one of the best picks for a healthy canned food option. There are so many nutrients like Omega 3s as well as high-quality selections. In fact, in Spain and Portugal, canned seafood can be so high-end and expensive because of the quality and care put into canning.