Canned foods are a pantry lifesaver. They’re convenient, affordable, and have a long shelf life—perfect for seniors who want quick, easy meals. But not all canned foods are created equal. Some are packed with sodium, preservatives, and low-quality ingredients that can undermine your health. Here’s a practical guide to what to skip and what to stock.
The 13 WORST Canned Foods to Avoid
1. Canned Soups (Regular Varieties)
Most canned soups contain 700–800 mg of sodium per serving. They also often contain MSG, preservatives, and low-quality ingredients.
Better choice: Low-sodium or no-salt-added soups. Better yet, make your own and freeze in portions.
2. Canned Pasta (SpaghettiOs, Ravioli)
These are highly processed, loaded with sugar, sodium, and refined flour. They offer very little nutritional value.
Better choice: Cook your own pasta and pair with a simple tomato sauce.
3. Canned Chili with Beans
Many canned chilis are high in saturated fat, sodium, and preservatives. They often contain low-quality meat.
Better choice: Make chili at home with lean ground turkey, beans, and fresh tomatoes.
4. Canned Biscuits and Dough
These contain hydrogenated oils, preservatives, and high levels of sodium. They are highly processed.
Better choice: Make simple drop biscuits from scratch with whole-wheat flour.
5. Canned Tuna in Soybean or Cottonseed Oil
These oils are inflammatory and low quality. The tuna may also be from unsustainable sources.
Better choice: Choose tuna packed in water or olive oil. Look for pole-and-line caught.
6. Canned Vegetables with Added Salt
Many canned vegetables are packed in heavy brine, adding unnecessary sodium. The vegetables themselves are often overcooked.
Better choice: Look for “no salt added” varieties. Rinse canned vegetables before using.
7. Canned Fruit in Heavy Syrup
Heavy syrup adds massive amounts of sugar. The fruit itself is often lower quality and overcooked.
Better choice: Choose fruit packed in water or its own juice. Look for “no added sugar.”
8. Canned Meat Spreads (Deviled Ham, Potted Meat)
These are highly processed, often containing mechanically separated meat, fillers, and preservatives.
Better choice: Use freshly cooked chicken or turkey, shredded and seasoned.
9. Canned Cheese Sauces
These are loaded with artificial ingredients, preservatives, and low-quality oils.
Better choice: Make a simple cheese sauce with real cheese, milk, and a little flour.
10. Canned Baked Beans with Added Sugar
Many baked beans contain corn syrup, brown sugar, and preservatives. The bean content is often minimal.
Better choice: Cook dried beans from scratch and season lightly.
11. Canned Coconut Milk with Thickeners
Many brands add guar gum, xanthan gum, and preservatives. These can cause digestive discomfort.
Better choice: Look for coconut milk with only coconut and water listed as ingredients.
12. Canned Tomatoes with Added Sugar and Preservatives
Some canned tomatoes contain added sugar, citric acid, and calcium chloride.
Better choice: Choose “no salt added” crushed or whole peeled tomatoes. Look for BPA-free cans.
13. Canned Fish in Heavy Sauces (Cream or Tomato)
These often contain added sugar, preservatives, and low-quality oils. The fish itself may be lower quality.
Better choice: Choose fish packed in water or olive oil. Add your own simple sauce at home.
The 11 BEST Canned Foods to Stock Up On
1. Canned Tomatoes (No Salt Added)
Rich in lycopene, versatile for sauces, soups, and stews.
2. Canned Beans (No Salt Added)
Excellent source of fiber and protein. Rinse before using.
3. Canned Wild-Caught Salmon
High in omega-3s and calcium from the bones.
4. Canned Sardines in Olive Oil
Nutrient-dense, low in mercury, high in omega-3s.
5. Canned Pumpkin (100% Pure)
Rich in fiber, vitamin A, and antioxidants.
6. Canned Artichoke Hearts (In Water)
Good source of fiber and antioxidants.
7. Canned Green Beans (No Salt Added)
Convenient source of fiber and vitamins.
8. Canned Mushrooms (No Salt Added)
Rich in B vitamins and selenium.
9. Canned Chicken (In Water, No Salt Added)
Convenient source of lean protein.
10. Canned Water Chestnuts
Low in calories, crunchy texture, minimal sodium.
11. Canned Coconut Milk (BPA-Free, No Additives)
Look for brands with only coconut and water.
How to Read Canned Food Labels
- Check sodium: Look for “no salt added” or “low sodium” (under 140 mg per serving).
- Check for added sugar: Avoid corn syrup, sugar, or dextrose in the ingredients.
- Look for BPA-free cans. BPA is a chemical used in can linings that may have health risks.
- Choose simple ingredients. The shorter the ingredient list, the better.
- Rinse canned vegetables and beans to reduce sodium by up to 40%.
A Gentle Reminder
Canned foods can be a healthy and convenient part of your diet when you choose wisely. By avoiding the worst options and stocking up on the best, you can enjoy the convenience of canned foods without compromising your health. Your pantry can be a source of nourishing meals that support your well-being.
If you’re looking for more tips on what to avoid and what to embrace for a healthier lifestyle, check out why you might want to rethink your next McDonald’s meal or discover the fried chicken options to steer clear of, and even learn about the benefits of olive oil with lemon on an empty stomach.
