15 Absolute Best Canned Foods to Keep Stocked in Your Emergency Pantry
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A report by Grand View Research shows that the global canned food market size was estimated at USD 118.53 billion in 2023 and is projected to grow at a CAGR of 3.9% from 2024 to 2030. Canned foods are convenient, long-lasting, and nutritious, making them one of the best foods for disaster preparedness.
According to FEMA, each household should have at least three days of food and water. Canned goods are a frequent favorite for meals that will keep indefinitely and can be prepared in minutes. As inflation keeps grocery prices higher for longer, stocking up on canned foods at low prices helps in an emergency and saves money in the long run.
Here are the 15 absolute best-canned foods to keep stocked for any situation.
Chickpeas
Chickpeas are a pantry essential due to their high protein content and versatility in cooking. Packed with fiber, vitamins, and minerals, they can be used in various dishes, from salads to stews. Chickpeas can be eaten straight from the can or mashed into a protein-packed spread for crackers or bread.
The high fiber content helps them be very filling, making them perfect for extended periods without fresh food. Besides, chickpeas will easily last up to five years if stored correctly.
Corn
Canned corn is a staple food that provides basic carbohydrates and dietary fiber, making it a good energy source during an emergency. It is easy to store and does not require refrigeration, which is most important when the power is out for several days.
Corn can be eaten directly from the can, added to soups, or mixed into casseroles and salads. It is also a good source of antioxidants, especially lutein and zeaxanthin, which support eye health.
Green Chiles
Green chiles add flavor and spice to meals, which is a good tactic when the ingredients are limited. Rich in vitamins A and C, they help boost immunity, which is essential during stressful times. The heat of green chiles helps digestion, while antioxidants reduce inflammation.
Canned varieties last for years, making them an ideal pantry staple. They can be used in everything from soups and stews to eggs and tacos, providing much-needed variety in your diet.
Soup
Canned soup is the ultimate convenience food. It can contain different flavors and ingredients, from a complete meal to a base for other meals. Many canned soups are packed with protein, fiber, and other essential vitamins, making them nutritious and easy to prepare.
Some brands offer low-sodium options, making it easier to manage your health during an emergency. However, the ingredients should be checked for preservatives or too much salt, as these things may affect health in the long run.
Sardines
Sardines are rarely considered pantry staples but are a powerhouse of nutrition. Rich in omega-3 fatty acids, protein, calcium, and vitamin D, they support heart health, brain function, and bone strength.
Sardines are also an excellent source of animal protein and a rather sustainable and affordable one. They are either great or mixed into pasta, salads, and sandwiches. The secret to their long shelf life is to keep them in a cool, dry place away from the sun.
Spam
Spam is an iconic, all-in-one canned foodstuff quite famous for its long shelf life and readiness. A ready-made source of protein, it is considered excellent for emergencies, mainly because of the minor extent of preparation required for use. Spam is high in proteins and fats, providing a good caloric intake.
As spam has a notorious reputation for sodium and preservatives, this could prove an added treasure to your pretty neat-looking emergency storehouse of provisions. However, consuming it in moderation is important, as its high sodium content can contribute to dehydration in extreme situations.
Pumpkin
Canned pumpkin is a nutritional powerhouse packed with vitamins A and C, potassium, and dietary fiber. It’s an excellent source of antioxidants that support eye health and immune function. Pumpkin can also be utilized in both savory and sweet dishes.
The delicacy of the taste makes canned pumpkin a good addition to soups, pies, curries, or simple side dishes. It is also very low in calories while high in nutrients.
Tuna
Tuna is a dependable and inexpensive source of protein and omega-3 fatty acids. Available in oil- and water-packed types, canned tuna is shelf-stable and can last years when stored properly. You can make tuna salad, add it to pasta, or eat it on crackers for a quick meal.
Tuna is also rich in selenium, which helps to support immune function. However, be aware of mercury levels, especially in pregnant women and young children, and use light tuna rather than albacore whenever possible.
Chicken
Canned chicken is a convenient and protein-rich food to store in your emergency pantry. It is an immediate source of lean protein vital to muscle repair and immune function. Canned chicken can be put into soups, casseroles, sandwiches, and more, allowing multiple ways to use this during an emergency.
Its long shelf life enables one to always have a decent amount of protein on hand. Several brands pre-cook and shred the chicken for you, thus reducing valuable time and energy in preparing a meal.
Salmon
Salmon is another canned food packed full of nutrients. It contains high-quality protein, omega-3 fatty acids, and vitamin D. According to Harvard University, omega-3s support heart health and cognitive function and reduce inflammation.
Canned salmon is also convenient, requiring no cooking, making it a great choice when fresh options are unavailable. It can be used in recipes, from salmon patties to salads, or eaten straight from the can.
Beans
Canned beans are an important ingredient to include in any emergency pantry. They represent an inexpensive source of plant-based protein, fiber, and essential minerals like iron and potassium. Beans are versatile and can be added to soups, salads, and chili.
These include black beans, garbanzo beans, and kidney beans. The fiber in beans helps with healthy digestion and steady blood sugar levels. Beans store well and, if stored optimally, may last over five years.
Tomatoes
They come in canned form and can be used as a base for various sauces, soups, stews, or even eaten independently. The American Institute for Cancer Research notes that tomatoes are rich in vitamin C, lycopene, and antioxidants that support immune health and reduce inflammation.
Canned tomatoes come in various forms—whole, diced, crushed, or pureed—that provide options for making different dishes. Their acidity gives them added preservative quality, promoting their long shelf life.
Chili
Canned chili is a filling meal that can be eaten on its own or paired with other ingredients for variety. It contains beans, meat, and spices combined in a balanced mix of proteins, fiber, and carbohydrates. Chili is also easy to heat up, making it an ideal meal during an emergency when cooking may be difficult.
The high protein content helps maintain energy levels, while the beans offer fiber to support digestion. Be cautious about choosing chili with added preservatives or excessive sodium, which could affect your long-term health.
Coconut Milk
It is a perfect addition to an emergency pantry, as it serves many purposes in cooking and adds such a rich, creamy texture. This is a great dairy-free alternative for those with lactose intolerance or who are vegan. It can be used in many recipes, including soups, curries, and smoothies.
Coconut milk is high in healthy fats, providing essential energy when needed most. It is also a source of iron and magnesium, which are important for immune function and general well-being.
Pineapple
Packed with vitamin C, it helps boost immunity and aids digestion due to its bromelain content. The pineapple is a versatile fruit that may be eaten as a snack, mixed in fruit salads, or added to savory cooking for extra flavor.
Its long shelf life makes it a great choice for your emergency pantry. Pineapple is naturally sweet and soothing in stressful times. To reduce sugar intake, opt for pineapple packed in its juice instead of syrup.
Disclaimer: This list is solely the author’s opinion based on research and publicly available information.
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