6 surprisingly healthy canned foods 

Is canned food bad for you? 

Canned foods are cheap, convenient and last a long time. But they’re often thought to be less healthy than fresh foods.

It’s true that some nutrients may be lost during the canning process, when foods are sealed in an airtight container and heated to a high temperature to destroy any bacteria.

Some people may also be concerned that tinned foods contain BPA, a chemical used to make some protective linings in cans. However, the UK’s Food Standards Agency has said that level of BPA detected in food in the UK is not currently considered to be harmful.

And while some canned foods have added salt, sugar or saturated fats, many still offer plenty of nutrition.

One 2015 study published in the journal Nutrients of almost 10,000 people in the United States found that those who ate 6 or more canned foods a week had a higher intake of 17 essential nutrients in their diet, including calcium, potassium and fibre, than those who ate 2 or less cans a week.

The canning process also preserves foods when they’re at their freshest, which means some canned fruits and vegetables may actually retain more nutrients than ‘fresh’ fruit and veg that’s been sitting around for days.

But not all tins are created equal. Find out which canned foods are a healthy choice, and which ones might be best left in the cupboard.

6 healthy canned foods

1. Baked beans

Beans on toast is a classic British comfort food. But did you know that half a tin of baked beans counts as 1 of your 5-a-day?

Just like other canned beans, such as kidney or black beans, baked beans are a good source of plant-based protein and fibre. 

A 200g serving of baked beans can contain around 10g of fibre, which is a third of your daily recommended intake.

However, the tomato sauce they come in often contains added sugar and salt. So make sure to check the label and choose one with reduced sugar and salt.

• Try our recipe for homemade baked beans with poached eggs.

2. Canned fish 

Canned seafood, such as tinned tuna, sardines, salmon or mussels, is a cheap and convenient way to get more fish in your diet. 

The NHS recommends eating at least 2 portions of fish a week, because it’s high in protein and vitamins and minerals.

This includes at least 1 portion (140g) of oily fish like mackerel or sardines due to their high levels of omega-3s.

Again, keep an eye on food labels, and choose canned fish in water instead of brine, which can have a lot of added salt. If you choose fish canned in oil, drain before using to avoid unnecessary calories from fat.

• Give our recipe for wholewheat spaghetti with tinned sardines a go.

3. Canned fruit 

Canned fruits like tinned pineapples, peaches and pears are an easy way to get more of your 5-a-day. One portion is around 3 heaped tablespoons.

They’re often just as nutritious as fresh and frozen fruit, and last longer in your cupboard too.

Try to choose fruits canned in water or natural juice instead of syrup, which contains more added sugar.

4. Canned vegetables

Whether it’s carrots, peas, sweetcorn or mushrooms, it can be handy to have some tinned vegetables in your cupboard as they last much longer than fresh ones. They all count towards your 5-a-day!

Make sure to choose vegetables that come in water and have no added salt.

• Try this healthy pasta bake with tinned tuna and sweetcorn.

5. Tinned tomatoes

Chopped or plum tomatoes are another store cupboard staple that count as 1 of your 5-a-day.

You might think canned tomatoes are less healthy than fresh ones. But your body can absorb more of a heart-healthy nutrient called lycopene from tinned varieties than it can from fresh, uncooked tomatoes.

You can use them instead of using pre-made tomato sauces, which are more processed and higher in sugar and salt.

• Enjoy this vegetarian balti recipe with tinned tomatoes.

6. Tinned potatoes

Canned potatoes are already boiled, so they can be more convenient than raw potatoes.

You can add them to a salad, curry or soup. Or you can cook them in an air-fryer with a tablespoon of vegetable oil for crispy, golden potatoes without too much saturated fat.

However, keep in mind that the potatoes will usually have had their skins removed before they’re canned, which does remove most of their fibre.

4 canned foods to eat less of

Not all foods that come in a can are good for you. Here are some of the less healthy tinned foods on offer – and what to eat instead.

1. Canned meals, pies and soups

Meals in a tin like pasta, soups or pies are usually ultra-processed foods. That means they have many ingredients not usually used in home cooking. They’re also often also high in sugar, salt and saturated fat.

Eating too many ultra-processed foods has been linked to a higher risk of heart and circulatory diseases.

Try to reduce your intake of ready meals where you can. If you’re short on time during the week, why not make a larger batch of a home-cooked meal and freeze the extra portions?

• Discover more of our healthy recipes.

2. Tinned meat

Canned meats such as spam, corned beef and meatballs are also highly processed and contain a lot of saturated fat and salt.

If you eat more than 90g (3.2oz) of red or processed meat a day, you should try to cut down. The NHS recommends eating 70g (2.5oz) or less a day.

You can swap them for lean cuts of fresh or frozen meat and chicken, tinned fish or beans for a healthier source of protein in your diet.

3. Coconut milk

Tinned coconut milk is very high in fat and saturated fat. Even reduced-fat coconut milk still contains a lot of saturated fat.

If you like to use coconut milk when you’re making a curry, try using tinned tomatoes as the base instead, or add 0% fat Greek yogurt instead of coconut milk to get a creamy texture.

• Find out more easy swaps for a healthier curry.

4. Olives

Olives are usually cured or packaged in brine or salt. This makes them high in salt, so enjoy them in moderation.

You can also try rinsing them in some water before eating them to remove some of the extra salt.

• Discover other surprisingly salty foods.

What to read next...