10 Healthy Canned Foods You Should Stock Up On This Winter

If you are committed to a healthy lifestyle, you probably already know that fresh food is more nutritious than canned varieties. When you purchase canned food, ingredients are usually added, and nutrients are lost during the preservation process. While it’s true that some canned foods aren’t very good for you, there are several healthy canned items you should stock up on every winter.

Some of the most nutrient-packed canned goods include canned seafood like sardines, tuna, or salmon that’s packed in water. Beans, including green beans, boiled beans, chickpeas, and lentils, have many health benefits. Some canned vegetables that retain nutrients and health benefits include beets, corn, artichokes, tomatoes, and pumpkin puree. Always check sodium and sugar levels on the labels, and expiration dates before buying these canned goods.

Canned goods are fantastic to have on hand year-round, especially in the winter months. They make meals easy to prepare, and can often save you a trip to the grocery store. The key is knowing which canned foods are healthy, and which ones are full of additives and empty calories. Keep reading to fine some healthy canned foods you can buy this winter, and what to look for on a label to ensure quality.

Five Things to Check To Make Sure A Canned Good Is Healthy 

1. How Many Grams Of Sodium 

One ingredient you need to watch out for in every canned good is salt (sodium). Salt has been used for centuries to preserve food and enhance flavor. Unfortunately, high levels of sodium are linked to high blood pressure and other health issues. Look for labels that say “low sodium,” or simply compare the nutrition facts on the label to see which brand has the lowest sodium content.

2. What It's Packed In

Most canned goods are usually packed in some form of liquid to fill the space and keep the ingredients fresh. It can be a brine, water, syrup, juice, or even oil. To ensure the canned goods you store in your pantry this winter are as healthy as possible, there are some liquid ingredients you should avoid. Whenever possible, opt for canned meat and vegetables in water rather than oil or salty brine. With fruit, try to find fruit that’s packed in 100% juice rather than a sweet syrup. 

3. The Amount Of Sugar

Sugar is another ingredient you should check on every canned-food label. Canned fruits are primarily known to be high in added sugars, especially if they are filled with syrup. Look for canned fruits with minimal added sugars. Even vegetables can have added sugars. Pay attention to canned tomatoes, beets, and baked beans, as these items in particular can have more sugar than necessary.

4. What The Can Is Made Of

Be mindful of the product packaging as much as the product itself. Opt for BPA-free plastic and cans with BPA-free linings. Whenever possible, buy items in glass jars. Glass has the added benefit of letting you see what the product looks like.

5. The Expiration Date

Canned food can last a long time in your pantry, but it won’t last forever. In fact, expired canned goods can be incredibly harmful if consumed. Therefore, you must always check the expiration date when buying food in a can. 

Find products that won’t expire for many months, as this reduces the risk of these healthy canned items going bad.

10 Canned Goods That Are Surprisingly Nutritious 

1. Sardines

Sardines have been preserved in tins for more than a century, and they remain among the most nutrient-dense canned foods you can find. Sardines are nutrient-dense because they are whole fish. The skin and flesh are rich in omega-3 fatty acids, which are great for your heart and help lower your cholesterol. 

They are also high in protein and other vitamins, including vitamins D and B12. The bones make sardines rich in calcium, which promotes bone health. Opt for sardines packed in tomato sauce rather than oil for a lower-fat option.

2. Tuna Or Salmon In Water

Canned tuna is one of the most popular canned foods available in stores, with canned salmon being an exotic, yet equally nutritious (albeit less popular) option. Canned salmon and tuna are packed with very lean protein, making them great high-protein pantry staples. Both of these canned foods are rich in vitamins, including vitamin D, B12, iron, and zinc.  

3. Green Beans 

There are many canned vegetables you can choose from at the grocery store, but green beans are one of the smartest and healthiest options. Unlike other canned vegetables that lose much of their nutritional value, green beans retain most of their fiber and other nutrients. Canned green beans are high in potassium and several antioxidants. They are also low in calories, making them a great canned good for those looking to lose weight. 

4. Unsweetened Pumpkin

Pureed pumpkin is popular around Thanksgiving, but this festive canned good is worth keeping in your pantry year-round. Canned pumpkin is rich in beta-carotene, which promotes eye health. This pureed squash also has a lot of fiber and antioxidants and is surprisingly low in calories, especially considering how delicious it is. Always opt for unsweetened pumpkin puree rather than pumpkin pie filling, as pie filling is loaded with sugar and fat.

5. Cooked Beans And Lentils

Beans are always a good idea. They contain a great deal of protein and fiber, two of the most important pillars of a healthy lifestyle. While fresh beans are usually lower in sodium, many canned beans are still quite nutritious.

Chick peas, lentils, and cooked beans in water are all very healthy foods you should keep in your pantry. Avoid beans in sugary gravies or in salty brines. Instead, choose only low-sodium beans in water. You can always season to taste when out of the can.

6. Tomatoes

Tomatoes are one of the few vegetables that are more nutritious after you cook them. When cooked, tomatoes increase the levels of the important antioxidant lycopene. Canned tomatoes also maintain high levels of vitamin C, vitamin K, folate, fiber, and other nutrients. Canned tomatoes are a very versatile food item, low in fat and calories, and always delicious. 

7. Corn

Canned corn is not only vibrant in color, but it’s also bursting with nutrition. The canned variety of this famous yellow vegetable is a good source of fiber and protein. It’s also a good source of B vitamins, as well as vitamins A and C.

Corn is also one of the few vegetables that retains a delicious, crunchy texture similar to the freshly cooked version. It is hard to tell the difference between fresh and canned corn once you add it to chili, soups, and other dishes, which makes it the perfect healthy pantry essential.

8. Beets

In addition to maintaining its signature purple/red color, this root vegetable also retains most of its nutrients. Canned beets are a good source of magnesium, folate, potassium, and fiber. Canned beets are also surprisingly low in calories, even though they are naturally sweet and bursting with both flavor and color.

9. Artichoke Hearts

Artichoke hearts are a staple in Mediterranean cooking. Fresh artichokes, however, take a long time to prepare and are quite expensive when they are not in season. Canned artichokes are tasty and healthy.

Canned artichokes are high in fiber and have notable levels of vitamins C and K. They are also a good source of antioxidants and protein. They are even low in calories and fat, yet taste indulgent. For the healthiest option, avoid oil-marinated artichokes, as these are higher in fat and calories.

10. Chicken Breast

Canned chicken breast is a fantastic, much-loved high-protein option. Canned chicken is great for those looking for convenient, cheap, and shelf-stable protein that isn’t fish or any other seafood. In addition to being almost pure lean protein, it's a good source of vitamins B6 and B12 and zinc. When purchasing canned chicken, always choose a low-sodium brand whenever it's available.

Summing Up Healthy Canned Foods To Stock Up On This Winter

Canned food isn’t the first thing that pops into your head when you picture healthy ingredients. There are, however, many canned foods packed with nutrition that you should always stock in your kitchen pantry. Canned sardines, tuna, salmon, and chicken are fantastic options for those looking for protein-rich foods that are low in fat and high in vitamins. Canned vegetables, including pumpkin puree, tomatoes, green beans, beets, corn, and various canned beans, are all high in fiber, vitamins, and other nutrients.

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