The 15 Most Nutritious Canned Foods Out There

Let’s face it: canned foods get a pretty bad rap health-wise. While buying fresh produce and meat/fish is the socially acceptable norm, there comes a time in all of our lives when we just don’t have time to make our twice weekly run to the grocery store. Enter canned foods. The convenience that these goodies offer are second to none, sitting patiently in your pantry to help you out of your next meal bind. Their handiness aside, the reality is that canned foods can be just as nutritious as the fresh foods we’re constantly encouraged to purchase if you know which ones to opt for. Given how tightly packed they are, the vitamins and minerals they contain are often even more dense than their original formatted counterparts.

Another main benefit of canned foods is their shelf life. While most of us aren’t preparing for the apocalypse, it’s reassuring to know that there can be months-old food left over in our homes if we forget to go shopping. Often, we’ll head to our local supermarket and buy much more fresh food than we can keep up with consuming before it goes bad. A couple of days later, you come home in hopes of preparing a satisfying salad only to notice that your alfalfa sprouts are furry and your eggplant is growing mold - and not the kind that tastes good on blue cheese. We’ve hunted high and low and come up with 15 of the most nutrient-dense canned foods you can opt for in hopes of keeping your shelves stocked for the next time there’s nothing left in the fridge. You might even love some of them so much that you reach for them first instead of their fresh counterparts.

15 Canned Tomatoes 

14 Canned Smoked Mackerel 

13 Canned Sardines 

12 Canned Salmon 

11 Canned Pinto Beans 

10 Canned Prunes 

9 Canned Chili 

8 Canned Tuna 

7 Canned Spinach 

6 Canned Figs 

5 Canned Lentils 

4 Canned Kidney Beans 

3 Canned Pumpkin 

2 Canned Clams 

1 Canned Coconut Milk 

There’s a reason that coconut milk is so widely used in Asian, Caribbean and South American cuisines. While it is high in oil and saturated fat, we all need healthy fats in our diets and this is one of them. Often watered down in its canned format, coconut milk is anti-viral, anti-bacterial and even boasts cancer risk lowering benefits. Along with avocados and nuts, moderate portions of coconut milk are some of the best healthy fat options to incorporate into what you eat. Add a bit of it to a smoothie, your morning oatmeal or your baking to replace milk.


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The 15 Most Nutritious Canned Foods Out There