They often have a negative reputation, but canned foods aren’t bad for you if you choose wisely and avoid high sodium, saturated fat, and added sugars. While a few nutrients may be lost during the canning process, many canned foods provide vitamins, minerals, protein, fiber, and healthy fats.

1. Your Body Gets a Boost of Nutrients

Canned fish, such as tuna, salmon, and sardines, are a great source of beneficial omega-3 fatty acids. Vegetables and fruits are picked at their peak of freshness, preserving quality nutrients:

• Most vitamins and minerals are preserved during the canning process. Protein, fiber, and fats are not affected.
• The heating process may actually boost antioxidant levels in some foods. For example, lycopene in tomatoes may be more available in canned foods because the heat helps release it.
• Though most nutrients are preserved, some water-soluble vitamins, like vitamin C and certain B vitamins, can decrease slightly due to high temperatures.

One study found that individuals who ate six or more canned foods a week had higher intakes of essential nutrients compared to those who didn’t eat a lot of canned foods.

Popular Canned Foods Include:

• Vegetables
• Fruits
• Beans
• Soups, stews, or chili
• Meats, chicken
• Olives
• Tuna, salmon, or other seafood

2. Your Blood Pressure May Rise From Too Much Sodium

Some canned foods contain added sodium to improve taste or shelf life. Too much sodium can raise blood pressure, so people with hypertension should limit intake.

Tips to Reduce Sodium:

• Look for lower-sodium or sodium-free options.
  • Low sodium: Less than 140 mg per serving
  • Reduced sodium: 25% less sodium than regular canned produce
  • Sodium free: Less than 5 mg per serving
  • No salt added: No salt added during processing
• Rinsing canned vegetables can reduce some added sodium.

3. You May Get Too Many Calories From Added Sugars

Fruits canned in syrup or other canned items may contain added sugars, which provide empty calories and can lead to weight gain. Opt for fruit canned in water or 100% juice.

4. Your Heart Health Risks May Rise Due to High Saturated Fat

Some canned foods, like creamy soups or chili, may be high in saturated fat. Saturated fat can raise LDL (“bad”) cholesterol, increasing the risk for heart disease and stroke. Check labels and limit saturated fats to 13 grams or less per day.

5. Additives and Preservatives May Have Unknown Effects

Canned foods are processed, and some may contain additives, preservatives, or coloring/flavoring agents. The long-term health effects of these are not fully known. Look for Heart-Check certified options to ensure a healthier choice.

Some canned items may also contain bisphenol A (BPA), a hormone-disrupting chemical. Many manufacturers now use BPA-free linings, so look for “BPA-free” products.

6. Your Diet May Benefit From the Convenience and Lower Cost

Canned foods last much longer than fresh produce, typically one to five years, which reduces waste and saves money. They are convenient, ready to use, require minimal prep, don’t need refrigeration, and are easy to store.

How To Choose Canned Foods

• Check labels. Avoid products with high sodium, sugar, or extra additives.
• Look for short ingredient lists. The fewer the extras, the better.
• Inspect the can. Don’t buy dented or damaged cans.
• Choose whole foods. Ideal products include canned vegetables, fruits, beans, legumes, fish, and lean meats.
• Scan expiration dates. Make sure the food hasn’t expired or won’t expire soon.