Canned foods are affordable and easy to incorporate into your diet. Good options include canned beans, coconut milk, and diced tomatoes, among others.

Canned foods are convenient, inexpensive alternatives to fresh and frozen foods. They make it possible to eat seasonal foods all year round.

While some canned products get a bad rap for their high sodium levels, many unsalted and low salt options exist.

Here are 10 of the healthiest canned foods.

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Canned beans are not only a staple for vegan and vegetarian diets but also save you a lot of time, as dried beans require hours of soaking before you can cook them.

Generally, canned beans are high in protein and fiber but low in fat.

Eating a high fiber diet can help lower cholesterol and weight. This may be because fiber helps you feel full longer, which may lead you to eat less food overall.

Be sure the label reads “unsalted” or “no salt added.” If the ingredient list includes salt or sodium, it’s best to drain and rinse the beans before use.

Canned meat and fish are excellent, inexpensive sources of protein.

Be sure to buy proteins canned in water or brine, not oil or sauces, for their lower calorie and fat content.

Canned chicken is high in protein, phosphorus, and vitamin B12. Canned fish like salmon, tuna, and sardines are rich in protein and omega-3 fatty acids, which may reduce heart disease risk.

Tomatoes contain lycopene, a carotenoid antioxidant that gives this fruit its red color and provides disease-fighting benefits.

Surprisingly, canned tomatoes contain higher amounts of lycopene than fresh tomatoes.

This dairy-free milk substitute is a great, lightly sweet choice for numerous recipes.

Although coconut milk is high in fat, it contains a certain beneficial type called medium-chain triglycerides (MCTs).

Although more research is needed, MCTs may provide health benefits such as increasing fat oxidation and improving cognitive function, although more research is needed on the latter.

Green chiles are a type of pepper rich in phenolic compounds like capsaicin. They pack great flavor and work well as a garnish.

Capsaicin is responsible for the burning sensation you feel when you eat hot peppers. It also functions as an antioxidant, fighting oxidative stress and reducing the risk of cardiovascular disease.

What’s more, just 3.5 ounces (100 grams) of diced green chiles provides 10% of the Daily Value (DV) of vitamin A, which is essential for eye health.

Corn sometimes gets a bad rap because it is a starchy vegetable and thus contains more carbs than non-starchy veggies like broccoli, mushrooms, and peppers.

However, baby corn is considered a non-starchy vegetable. If you have diabetes, limiting your intake of carb-rich foods is important for blood sugar management.

Baby corn is fat-free and very low in calories and carbs. For instance, there are only 3 grams of carbs in 3.5 ounces (100 grams) of baby corn.

Mandarin oranges are a sweet, tangy fruit. Still, to cut down on your intake of added sugar, it’s best to buy mandarin oranges canned in juice rather than syrup.

Just 1 cup (249 grams) of mandarin oranges offers 3% of the daily value for folate, 12% of the daily value for vitamin A, and 94% of the daily value for vitamin C.

Eating foods like mandarin oranges, which provide vitamin A, may help prevent conditions like night blindness. Folate is essential for pregnancy since a deficiency in this nutrient may cause fetal development issues.

Just 3.5 ounces (100 grams) of canned olives offers 7% of the DV for calcium, 35% of the DV for iron, and 11% of the DV for vitamin E.

Your body needs iron to circulate oxygen via your red blood cells and vitamin E to act as an antioxidant and help fight inflammation.

Canned olives are also very high in sodium. While sodium is an essential nutrient, too much may lead to high blood pressure. As such, it’s important to look for low salt varieties.

One cup (245 grams) of canned pumpkin boasts 7 grams of fiber, 45% of the DV for magnesium, 10% of the DV for both potassium and vitamin C, and a whopping 208% of the DV for vitamin A.

Fiber may help prevent constipation by keeping food moving through your gut and promote weight loss by helping you feel full. Meanwhile, vitamin A is necessary for optimal eye health.

This fibrous tropical fruit is notoriously tough to open, but it also comes in a can. Jackfruit is a popular vegan and vegetarian substitute for pulled pork.

Jackfruit is a low calorie food that may promote weight loss, as it has just 16 calories in 2 ounces (56 grams). It’s also a heart-healthy alternative to meat since it’s free of fat and cholesterol.

It’s best to avoid foods that are canned with excess sugar or salt. Select fruits that are canned in their juice or in water, and check nutrition labels for the sodium content.

Fruit canned in syrup

The general rule for buying canned fruits is to select those canned only in water or their own juice, since they contain less sugar than those canned in syrup.

High sugar intake is associated with hyperactivity, brain deficits, and overweight and obesity in both children and adults.

High sodium canned items

The American Heart Association (AHA) recommends opting for unsalted canned items. High salt intake may increase the risk of:

  • stroke
  • kidney disease
  • high blood pressure
  • heart failure

The AHA defines low sodium foods as those with less than 140 mg per serving. Check the label on canned foods to limit your sodium intake.

Canned foods are inexpensive, quick to cook with, and rich in nutrients that benefit your health. What’s more, they last a long time and can be used in a variety of recipes.

Always read the nutrition label to determine whether a particular canned good fits your lifestyle.