For decades, canned foods have been a staple in many pantries.
According to Grand View Research, the U.S. canned food market was valued at $28.4 billion in 2023. Americans eat about 131 billion cans of food each year; tuna, beans, fruits, and soup are among the most common canned foods.
86% of American parents use canned foods at least once a week. The Food Science Institute has experts who explain that canned foods retain up to 99 percent of their nutrients compared to fresh or frozen foods. Here are 13 tasty canned foods worth eating without cooking or prep.
Sardines
Sardines are small and mighty. The omega-3 fatty acids in them help keep your heart and brain healthy. About 23 grams of protein is contained in a 3.75-ounce can of sardines.
Sardines are high in calcium, and nutritionists say if you’re lactose intolerant, they’re a great source of calcium.
Peaches
Canned peaches are a yummy way of getting fruit all year round. One cup serving (250 grams) of canned peaches provides 110 calories and contains 20% of your daily vitamin C and vitamin A needs.
According to Registered Dietitian Maxine Smith, specific vitamins and antioxidants in peaches help boost the immune system and keep the skin healthy. Make sure they’re packed in juice, not syrup, for a healthier choice.
Chickpeas
Chickpeas, also known as garbanzo beans, are an age-old staple food. They contain about 15 grams of protein and 12 grams of fiber in a cup and are a powerhouse of nutrition.
Either use them in salads or eat them straight from the can. For an instant snack, says culinary expert Chef Alex, they can be spiced with cumin and paprika.
Pineapple Chunks
Canned pineapple is a sweet treat bursting with vitamin C that supports the immune system. Over 70% of your daily vitamin C is given in one cup. Bromelain in pineapples helps with digestion.
For that reason, pineapples are frequently used as meat tenderizers and for relief from bloating and indigestion.
Black Beans
Black beans are a great source of fiber and protein, and also give you a quick boost of energy. One cup contains around 15 grams of protein.
Dietitians revealed that black beans provide astounding antioxidant properties. They’re great in salsas, wraps, or by themselves.
Corn
Canned corn is sweet and crunchy, and still maintains a lot of nutritional value. Along with 38 grams of carbohydrates, a 15-ounce can offers 2.3 grams of protein. Adding some vegetables to your diet this way is easy and affordable.
Canned corn is rich in fiber and is also an excellent source of B vitamins, folate, and vitamin A. It is also low in fat and calories, making it a healthy choice. Canned corn has a bit more sugar than fresh or frozen varieties, so it’s a good idea to enjoy it cautiously.
Tomato Soup
You’d be surprised at how nutritious some of these comfort foods can be. The typical can of tomato soup contains about 10 percent of the daily vitamin A requirement.
It is also a great source of vitamin C and potassium. Choose low-sodium versions for a healthy heart.
Artichokes
Canned artichokes are low in calories but high in fiber and can be added to any meal. Half a cup of artichokes has 0 grams of fat and 35 calories.
They are also great sources of vitamin C and folate. Artichokes are also a wonderful addition to salads or antipasto platters for their texture.
Lentils
Lentils are high in protein and fiber, making them an excellent meat substitute. One cup contains 18 grams of protein. They are low in fat and contain no cholesterol.
This is one quick, healthy meal, so you don’t have to sit and soak them for hours. They’re filling and heart-healthy, says a nutritionist, and a good choice for vegetarians.
Clams
For seafood lovers, canned clams are a real treat, loaded with iron and vitamin B12. Each serving contains over 100% of the daily recommended B12.
Pasta works great with clams, or they can be eaten on their own.
Green Beans
It is a low-calorie yet nutrient-rich option. It has about 36 calories and 3.6 grams of dietary fiber per cup (240 grams).
In addition, it is high in vitamins A and C, potassium, and calcium. Green beans make a side dish or a crunchy snack.
Pumpkin
Canned pumpkin offers vitamin A and fiber and is perfect for more than just pies. A half-cup serving provides 200 percent or more of your daily vitamin A requirement. It’s packed with beta-carotene, an antioxidant nutrient that the body converts into vitamin A.
Canned pumpkin contains about 83 calories per cup. However, the canned pumpkin is more nutrient dense because the cooking and canning process concentrates its nutrients, says nutritionist experts.
Tuna
Canned tuna is a real classic, packing approximately 25 grams of protein per can. Amy Gorin, registered dietitian and nutritionist, also points out that tuna is a great source of omega-3 fatty acids, which support brain and heart health.
Canned tuna in water has few calories and no fats, so it’s a good choice for those watching their weight. Pair it with crackers for a quick meal, or enjoy it on its own.
