13 Best Canned Foods You Can Devour Right Out of the Can!

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As a method of food preservation before the invention of the refrigerator, canning started in the late 18th or early 19th century. For decades, canned foods have been a staple in the pantries and are the perfect, convenient meals in case of busy days or emergency situations.

According to Grand View Research, the size of the U.S. canned food market was $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 foods eaten in cans.

Canned foods are used by about 86% of American parents 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 when fresh or frozen. Here are 13 tasty and versatile canned foods worth eating without needing to cook or do prep work.

Sardines

Sardines
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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

Peaches
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Canned peaches are a yummy way of getting fruit all year round. One cup serving (250 grams) of canned peaches supply 110 calories and contains 20% of your daily need for vitamins C and A.

Specific vitamins and antioxidants in peaches, according to Registered dietitian Maxine Smith, are good for boosting the immune system and keeping the skin healthy. Make sure they’re packed in juice, not syrup for a healthier choice.

Chickpeas

Chickpeas
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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

Pineapple Chunks
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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. The bromelain in pineapples helps in digestion.

For that reason, pineapples are frequently used as meat tenderizers, and for relief from bloating and indigestion.

Black Beans

Black Beans
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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

Corn
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Canned corn is sweet and crunchy and still maintains a lot of nutritional value. Along with 38 grams of carbohydrates, a 15-ounce can can offer 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

Tomato Soup
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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

Artichokes
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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
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Lentils are high in protein and fiber, so they make 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 nutritionists, and are a good choice for vegetarians.

Clams

Clams
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For seafood lovers, canned clams are a real treat loaded with iron and vitamin B12. Over 100% of the daily recommended B12 are contained per serving.

Pasta works great with clams, or they can be eaten alone.

Green Beans

Green Beans
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It is a low-calorie but also a nutrient-rich option. It has about 36 calories and 3.6 grams of dietary fiber per cup (240 grams).

In addition, it has high levels of vitamins A and C, potassium, and calcium. Green beans work as a side dish or can be eaten as a crunchy snack.

Pumpkin

Pumpkin
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Canned pumpkin offers up vitamin A and fiber for you 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 turns into vitamin A in the body.

Canned pumpkins contain about 83 calories in one cup serving. However, the canned pumpkin is more nutrient dense because the cooking and canning process concentrates its nutrients, says nutritionist experts.

Tuna

Tuna
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Canned tuna is a real classic, packing approximately 25 grams of protein per can. Amy Gorin, registered dietician and nutritionist, also points out that tuna is a great source of omega-3 fatty acids, which have brain and heart health benefits.

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 as a quick meal, or enjoy it alone.

Disclaimer – This list is solely the author’s opinion based on research and publicly available information.

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