In the event of a pandemic, canned foods are the key to survival. These foods are easily accessible and last for long periods of time, which makes them a necessity in any situation that requires you to have food on hand. If your pantry is bare, these healthy alternatives will come in handy.
The canned goods on this list vary from soups and stews will provide you with enough protein and vitamins for an entire meal. Canned food is everywhere, but it isn’t always safe. Because not all canned foods are created equal.
There are four indicators, with the first being anything with more than 5 grams of saturated fat per serving. The second indicator is a serving with more than 500 milligrams of sodium, the third is anything with more than 3 grams of added sugar per serving, and the final is a lengthy list of unfamiliar ingredients. If any of these indicators match, then this product should be returned as those ingredients will make you sicker over time!
When stuck at home with no fresh ingredients around, the only thing to do is make sure you have some canned foods in your pantry. Check out our slideshow to see which 25 canned foods you should have on hand at all times!
Here are 29 canned foods that will keep you healthy and your tummy full.
1. Spinach in a can
Spinach goes bad very quickly, which is why you buy it in cans. Canned spinach is low in calories and high in fiber. It’s perfect for adding to salads, pasta dishes, or soups. You might also like this recipe for using spinach.
2. Ground black beans
Black beans are a great source of fiber and protein. They’re also versatile, meaning they can be used in a variety of dishes. In case you’re seeking for more ideas on how to use canned black beans check out this recipe!
3. Canned vegetables with low sodium
Canned low-sodium vegetables are a great way to add healthy veggies to your diet even when you’re short on time. Look for varieties that are packed in water to avoid unnecessary sodium intake.
4. Milk from coconut
Coconut milk is a staple in many tropical cuisines, but can also be used to add flavor to curries, soups, porridge and stews. It’s also incredibly easy to store!
5. Pumpkin in a can
Canned pumpkin is an excellent source of fiber and is a great ingredient for those baking pumpkin pies or other fall-themed dishes. You can also use it as a healthier swap for oil in many recipes.
6. Diced Fire-Roasted Tomatoes
These tomatoes are packed with nutrients and flavor, making them perfect to add to chili, pasta sauce, soups, and more.
7. Chicken Broth with Low Sodium
Low-sodium chicken broth is a must-have for anyone on a sodium-restricted diet, but it’s also great for adding flavor to dishes. For the healthiest option, look for brands that are organic and GMO-free canned soups.
8.Garbanzo beans
Garbanzo beans are chock-full of fiber and protein. They also go well with a variety of flavors, making them perfect for salads or as a side dish you can try this recipe Chimichurri Chickpeas .
9.Red peppers, Roasted
Roasted red peppers might not be the healthiest option out there, but they can add a ton of flavor to sandwiches and pasta dishes. Plus, they’re packed with antioxidants!
10. Green chilies
Green chilies are a great way to add spice and flavor to dishes without adding a lot of calories. They’re perfect for making enchiladas, chili, and more.
11. Lentils
Lentils are an excellent source of protein, fiber, and minerals. They’re also incredibly versatile, which means they can be used in a variety of dishes.
12. Green beans
Green beans are a great addition to any side dish, and they’re canned, so you won’t have to worry about them going bad. Making a dish with some green beans can add a bit of color and a little excitement.
13. Artichoke hearts
Artichoke hearts are packed with fiber and iron, as well as vitamins A and C. They’re also great for adding some extra flavor to salads and pasta dishes!
14. Tomatoes in stew
Stewed tomatoes can easily be used in recipes that call for diced or crushed tomatoes. They’re a quick way to make a batch of marinara!
15. Anchovies
Anchovies are a great source of calcium and omega-3 fatty acids. And while they’re not the most popular fish out there, we promise you’ll barely taste them in your meals! Try adding them to pasta dishes or salads for an extra boost.
16. Pinto Beans
Pinto beans are high in protein and fiber, as well as folate. They’re perfect for adding to soups, salads, and wraps!
17. Cannellini Beans
Cannellini beans are another great source of protein and fiber. They also go well with a variety of flavors and can be used in everything from sandwiches, casseroles and soup.
18. Salmon
Salmon is a great source of omega-3 fatty acids, protein, and B vitamins. It’s also delicious grilled or baked with a little bit of seasoning. Try this recipe for more ways to use salmon.
19. Pineapple in can
Canned pineapple is an excellent way to enhance the flavor of your cuisine without adding sugar. It can be used in sauces, desserts, and as an ingredient in other cuisines. It’s simple to store and doesn’t need to be refrigerated for up to 12 months. Try this recipe if you’re looking for new ways to use canned pineapple!
20. Black olives
Canned olives are a great way to add flavor and texture to recipes. In addition, they’re also a great source of nutrients like iron, calcium, vitamin E, and antioxidants. They’re perfect for adding to salads, pasta dishes, and more!
21. Tuna
Canned tuna is a great source of protein, as well as omega-3 fatty acids, which are beneficial for heart health. It’s also affordable and easy to store. Tuna is a lean source of protein and is low in calories. It’s perfect for adding to salads, sandwiches, or pasta dishes.
22.Whole kernel corn
Whole kernel corn is high in fiber and vitamins A and C. It’s also delicious roasted or added to soups and chilis.
23. Canned Mackerel
Canned Mackerel is a great source of protein, omega-3 fatty acids, and vitamins B6 and B12. It’s perfect for adding to salads, pasta dishes, and more!
24.Prunes in cans
Canned prunes are a great choice for anyone who needs to add more fiber to their diet. They’re also high in antioxidants, which are beneficial for immune health. Prunes can be eaten on their own or used in recipes!
25. Chili in a can
Canned chili is a healthy, convenient option for anyone looking for a quick and easy meal. This dish can be prepared in a variety of ways, making it perfect for any occasion.
26. Minestrone in a can
Canned vegetable soup (minestrone) is the perfect option when you need a soup that’s hearty and filling without all of the carbs. Plus, it makes a great base for any dish that might call for tomato-based broth. Canned Minestrone is high in fiber and vegetables, with just enough kidney beans to add some protein.
27. Sauce de tomates
Tomato sauce is a great option for anyone making a dish that’s heavy on the pasta. It’s a healthy choice and low-calorie that also provides a ton of nutrients, like lycopene, vitamins A and C, and antioxidants.
28. Beets
Canned beets are a good source of fiber and potassium, as well as vitamins A and C. They’re perfect for adding to salads or enjoying on their own. Betalains are pigments that give this colorful veggie its deep red color. The betalains, for example, can help to reduce inflammation and lower your risk of heart disease.
29. Baked beans
Baked beans are high in fiber and have zero added sugar. And best of all, you can use them to make tons of different recipes—like this recipe for baked beans!
There are a ton of canned foods out there. Some can be healthy food and others, not so much. So, the next time you’re looking to buy canned food from the grocery store, take a quick look at our list of canned food rules before adding them to the cart. If it scores high on any of the mentioned indicators, then put it back on the shelf because those ingredients will make you sicker in the long run!
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