10 Foods We Always Buy Canned

Top view of canned vegetables — Credit:
the_burtons / Getty Images

Canned goods are a pantry staple for so many reasons: they’re convenient, inexpensive, versatile, and have a much longer shelf life than their fresh counterparts. Even better, ingredients are usually canned when they are at their best. This means that items like fruits and vegetables are canned and preserved at peak season, so when you open the can, they are just about as fresh as the day they were harvested—and just as nutritious, too.

Maya Feller, MS, RD, CDN of Brooklyn-based Maya Feller Nutrition, is a registered dietitian nutritionist and author of Eating from Our Roots: 80+ Healthy Home-Cooked Favorites from Cultures Around the World.

Nutritional Value of Fresh vs. Canned Foods

Fresh ingredients are great to use when they are accessible and in season, but it’s not always the most practical option. Luckily, fresh and canned ingredients tend to stack up pretty evenly when it comes to their nutritional value, and there are some cases where canned ingredients are actually an even better option, says Maya Feller, MS, RD, CDN, a registered dietitian nutritionist and author of Eating from Our Roots: 80+ Healthy Home-Cooked Favorites from Cultures Around the World.

For example, in the case of some legumes, Fellers notes that it is often easier for some people to digest the canned versions. In addition, people with mobility or dexterity issues, or who have chewing or swallowing challenges may find canned goods to be an option that allows them to eat produce in a more manageable form.

Best Canned Foods to Buy

Keep these canned vegetables and fruits on hand and you'll be ready for any last-minute meal.

01 of 10

Tomatoes

Walk down the canned tomato aisle at the grocery store and you’ll see how many options there are to choose from: whole-peeled, San Marzano, crushed, diced, fire-roasted, and cherry tomatoes, just to name a few. When tomatoes aren’t in season (or even when they are), we reach for canned tomatoes to make all kinds of recipes, from classic pasta sauce and creamy tomato soup to meaty bolognese and various brothy soups.

02 of 10

Beans and Legumes

Jar of chickpeas/garbanzo beans — Credit:
zia_shusha / GETTY IMAGES

Canned beans can be substituted in just about any recipe that instructs you to soak and simmer dried beans. Cooking beans from scratch can take several hours, and canned beans are quick and budget-friendly. Stir them into soups, curries, or pasta salad to add some plant-based protein to the meal. Blend them into homemade hummus or bean dip.

03 of 10

Tinned Fish

Canned Wild Yellowfin Tuna, in tin can, on gray background — Credit: Ilia Nesolenyi / GETTY IMAGES

Tuna is the most obvious choice when it comes to tinned fish, making its way into tuna salad sandwiches and classic Nicoise salads. Other tinned fish, like salmon, mackerel, and trout, can be used in much the same way. Each of these make great fish cakes when pan-fried in a little butter—serve them over a bed of lightly dressed greens for a quick, healthy lunch.

04 of 10

Pumpkin Purée

When it comes to pulling together Thanksgiving (or any autumnal) dessert, you’re going to need a few cans of pumpkin purée. Sure, you can make your own, but canned is just as good (if not even better). It’s much more convenient and holds up nutritionally to a fresh homemade purée. Of course, it’s perfect for pumpkin desserts during the holidays, but canned pumpkin is available at the grocery store year-round, so you can bring a taste of fall to your dinner table any time of year. Use it to make a creamy sauce for pasta, blend it into smoothies, or add a generous smear to grilled cheese to take it up a notch.

05 of 10

Artichoke Hearts

Marinated artichoke green bean pasta — Credit:
Ren Fuller

Since fresh artichokes have such a brief season, canned artichoke hearts are a game changer outside of that time. They can be used to make spinach-artichoke dip, added to picnic sandwiches, or tossed into pasta salads. You can buy them plain or marinated, depending on what you’re making–but either way, the canned varieties are perfectly cooked and ready to use.

06 of 10

Peppers and Chiles

Roasted peppers, diced green chiles, peppadews, and pepperoncini are all great canned and jarred alternatives to fresh peppers and chiles. Instead of roasting or pickling your own peppers, buy them canned. Roasted red peppers and peppadews are great ingredients to add to antipasto platters and charcuterie boards. You can also blend roasted peppers into creamy dips. Use diced green chiles to add some spice to soup and chili, and pile a few briny pepperoncini onto your favorite sandwiches.

07 of 10

Corn

Canned corn is just as rich in fiber and vitamins as fresh. Crack open a few cans to make creamed corn, or use it to bulk up meaty chili or vegetable soup.

08 of 10

Peas

Canned peas are a great ingredient to have on hand to add to fried rice and stir-fry, pasta, or even just to sauté with some butter for a quick and easy side dish. Look for ones labeled "low-sodium" or "sodium-free." That way you can control the level of seasoning in your dishes.

09 of 10

Pineapple

When they aren’t packed with any added sugar, canned fruits like pineapple are a game changer. Blend the pineapple into smoothies or tropical cocktails, or add a few slices to pizza along with bacon or ham.

10 of 10

Peaches

Nothing beats the thrill of biting into a ripe, juicy peach, but canned peaches are a good bet when fresh peaches aren't an option. We like to use them in drinks, like homemade iced tea or margaritas.