Canned foods are a pantry staple for many seniors. They’re convenient, affordable, and have a long shelf life. But not all canned foods are created equal. Some are packed with sodium, preservatives, and low-quality ingredients that can do more harm than good. Here’s what to skip and what to stock up on.
The 13 WORST Canned Foods to Avoid
1. Canned Soups (Regular)
Most canned soups are loaded with sodium, often containing 700–800 mg per serving. They also contain preservatives and MSG.
2. Canned Pasta (SpaghettiOs, Ravioli)
These are highly processed, loaded with sugar, sodium, and refined flour. They offer little nutritional value.
3. Canned Chili with Beans
Many canned chilis are high in saturated fat, sodium, and preservatives. They often contain low-quality meat.
4. Canned Biscuits and Dough
These contain hydrogenated oils, preservatives, and high levels of sodium. They are highly processed.
5. Canned Tuna in Oil (Soybean or Cottonseed)
These oils are inflammatory and low quality. The tuna may also be from unsustainable sources.
6. Canned Vegetables with Added Salt
Many canned vegetables are packed in heavy brine, adding unnecessary sodium. The vegetables themselves are often overcooked and mushy.
7. Canned Fruit in Heavy Syrup
Heavy syrup adds massive amounts of sugar. The fruit itself is often lower quality and overcooked.
8. Canned Meat Spreads (Deviled Ham, Potted Meat)
These are highly processed, often containing mechanically separated meat, fillers, and preservatives.
9. Canned Cheese Sauces
These are loaded with artificial ingredients, preservatives, and low-quality oils.
10. Canned Beans with Added Sugar and Preservatives
Some canned beans, especially baked beans, contain added sugar, corn syrup, and preservatives.
11. Canned Coconut Milk (with Guar Gum and Preservatives)
Many brands add thickeners and preservatives. Look for brands with only coconut and water.
12. Canned Tomatoes with Added Sugar and Preservatives
Some canned tomatoes contain added sugar, citric acid, and calcium chloride. Look for “no salt added” varieties.
13. Canned Fish in Sauce (Cream or Tomato)
These often contain added sugar, preservatives, and low-quality oils. The fish itself may be lower quality.
The 11 BEST Canned Foods to Stock Up On
1. Canned Tomatoes (No Salt Added)
Look for whole peeled or crushed tomatoes with no added salt, sugar, or preservatives. They are rich in lycopene and versatile.
2. Canned Beans (No Salt Added)
Beans are packed with fiber and protein. Choose “no salt added” or “low sodium” varieties. Rinse before using.
3. Canned Wild-Caught Salmon
Salmon is rich in omega-3s and calcium (from the bones). Choose wild-caught, packed in water or olive oil.
4. Canned Sardines in Olive Oil
Sardines are nutrient-dense, low in mercury, and high in omega-3s. Choose sardines packed in olive oil.
5. Canned Pumpkin (Pure, Unsweetened)
Pure pumpkin is rich in fiber, vitamin A, and antioxidants. Make sure it’s 100% pumpkin with no added sugar or spices.
6. Canned Artichoke Hearts (In Water)
Artichoke hearts are rich in fiber and antioxidants. Choose those packed in water, not oil.
7. Canned Green Beans (No Salt Added)
Green beans are a good source of fiber and vitamins. Choose no-salt-added varieties to control sodium.
8. Canned Mushrooms (No Salt Added)
Mushrooms are rich in B vitamins and selenium. Choose no-salt-added varieties.
9. Canned Chicken (In Water, No Salt Added)
Canned chicken is a convenient source of protein. Choose brands with no added salt or preservatives.
10. Canned Coconut Milk (BPA-Free, No Additives)
Look for brands that use only coconut and water, with no guar gum or preservatives. BPA-free cans are preferable.
11. Canned Water Chestnuts
Water chestnuts are low in calories and add a satisfying crunch to stir-fries and salads. They are typically packed in water with minimal sodium.
How to Read Canned Food Labels
- Check sodium content: Look for “no salt added” or “low sodium” (under 140 mg per serving).
- Check for added sugar: Avoid products with 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: This can reduce sodium content 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.
For more insights into smart shopping, check out our piece on 5 Soap Brands to Skip And 5 That Are ACTUALLY Worth It or discover 6 Toxic Spaghetti Brands to Skip And 3 That Are ACTUALLY Real Pasta. If you’re curious about other food choices, you might find our article Don’t Eat At McDonald’s Again Until You Watch This quite interesting.
