If you're heading down the aisles of the grocery store looking for canned goods but unsure which types might be the healthiest, your struggle is over. First off, there are some canned goods that are better than others [1], so it's smart to go fresh or frozen, instead, when necessary. Also, you'll want to read labels, as sodium, sugar, and calories can vary based on brand names and whatever substances the food is canned in, explains Keri Gans, MS, RDN, CLT [2]. When it comes to canned goods, they do offer convenience, so it makes sense that you're looking to save time and effort in the kitchen. However, when it comes to nutrition, canned goods differ, so it's worth knowing when to ditch the can and when you're in the clear [3]. Here are the three best and three worst foods you can eat in a can.
The Best: Legumes
There's no reason to not buy beans and legumes canned. They are "packed with fiber and protein and are an easy addition to pasta, salads, and rice bowls for added nutrition," Gans said. However, it's a good move to rinse the entire can — including the top of the lid [5] — and the beans inside. "Some brands may be high in sodium, so read labels, and choose the lower option or make sure to rinse beans in water to lower the sodium content," she said.
The Best: Vegetables
You can always buy vegetables fresh or frozen, but they aren't bad canned either. When it comes to the best foods to buy in a can, vegetables surely make the list, Gans said, as they're "canned at peak ripeness so it's still a nutritious option." Plus, "canned veggies are easy to store, and you never have to worry about them going 'bad' in your refrigerator if not consumed quickly upon purchase," she said. Just like legumes, choose the lowest-sodium option available.
The Best: Fish
Salmon, tuna, and sardines are all excellent canned food picks. They are a "less expensive and convenient option for protein and heart-healthy omega-3 fatty acids than bought fresh," Gans said. "Toss in a salad, make in a sandwich, or even make 'fishcakes.'" Plus, it's easy to find low-sodium versions. "I like the canned fish because it's a really economical way to get some protein and healthy fats. For example, StarKist started making albacore tuna and salmon in olive oil in a can, and it's really low in sodium and a good way to add some fish to your diet without having to do any cooking," said Natalie Rizzo, MS, RD [6].
The Worst: Soup
When it comes to soup, you really need to be careful about salt. "Most varieties are too high in sodium, and it's impossible to 'rinse.' Definitely read labels here," Gans said. "As a general rule, look at the daily value (DV) percent on the food label. Anything less than or equal to five percent is considered low sodium. If being less stringent, I will also say anything under 300 mg is acceptable for all canned products."
The Worst: Pasta
Oftentimes pastas can be really high in sodium. Just think back to your childhood days of those fun-shaped noodles from a can you loved so much. "Pastas are often too high in sodium," Gans said. "If looking for easy and quick-cooking pasta, try Barilla's Ready Pasta."
The Worst: Fruit
When you can have fresh fruit anyway, you really don't need the can and all the possible sauces and syrups included. Fruit is sweet on its own. "Canned fruits tend to have tons of preservatives and sugary syrup in them to stay good. I would advise people to read the label before choosing them. In general, there is usually sugar added," Rizzo said. Also, avoid canned fruit options that have visible syrups as a general rule to minimize sugar, Gans said.