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Reviewed by Dietitian Emily Lachtrupp, M.S., RD
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For those aiming to shed pounds, meal preparation can be a crucial ally. However, even the best-laid plans for having healthy produce and proteins readily available can falter when life’s unpredictability sets in, often resulting in waste as fresh items spoil in the fridge.
Yet, this common scenario shouldn’t deter you from your weight loss journey. Instead, consider embracing convenient alternatives that require less kitchen time. A practical option to explore is canned food.
Canned items are nutritionally rich and serve as time-saving solutions for meal crafting when schedules are tight. Research published in Nutrients indicates that diets high in nutrient-dense canned goods, when supplemented with fresh produce, yielded better overall dietary quality. In particular, those who included canned foods consumed greater quantities of potassium, fiber, and calcium—nutrients often lacking in many diets.
Related: Are Canned and Frozen Vegetables Healthier Than Fresh?
To gather insights on the best canned foods for weight loss, we consulted several dietitians for their valued recommendations. Here’s a roundup of their top choices.
Canned Artichoke Hearts
Canned artichoke hearts, often found in many pantries, are a fiber powerhouse. A half-cup serving contains approximately 4 grams of fiber and only 35 calories, according to the USDA. The fiber content can help enhance feelings of fullness, reducing the likelihood of snacking. While preparing fresh artichokes can take time, using canned options is straightforward; simply rinse them to cut down on sodium, and toss them into dishes like pasta or salads. For inspiration, try our Creamy Artichoke Pasta.
Canned Beans
Canned beans are widely cherished for their versatility and robust nutritional profile. For instance, a half-cup serving of black beans contains 8 grams of fiber and 7 grams of protein, alongside essential micronutrients like iron and calcium, as detailed by the USDA. “Canned beans can keep you satiated longer,” advises Christy Wilson, RDN.
Concerns regarding sodium content exist; however, rinsing canned beans under running water can decrease sodium levels by as much as 41%, according to a study published in the Journal of Culinary Science & Technology . For ideas on how to use canned beans, explore these budget-friendly recipes.
Canned Corn
If you’re trying to lose weight, avoiding starchy vegetables like corn is not necessary. According to Elana Natker, M.S., RDN, canned corn is a nutritious option that adds both fiber and visual appeal to various dishes.
Canned corn can often be packaged in water, keeping sodium levels low for those monitoring blood pressure. A half-cup serving contributes 2 grams of fiber and 2.5 grams of protein, along with potassium, folate, and choline, as listed by the USDA.
Canned Lentils
For quick meal solutions, canned lentils are incredibly effective. As noted by Natalie Rizzo, M.S., RD, they represent a valuable plant-based protein source. A half-cup serving offers roughly 8 grams of protein and 7 grams of fiber. To manage sodium levels, opting for low-sodium varieties or rinsing regular ones is a good practice. Incorporate canned lentils into meals, like in our Mixed Greens with Lentils & Sliced Apple.
Canned Pineapple
For those who find choosing fresh pineapples challenging, Wilson recommends canned options. “Canned pineapple is reliably sweet, perfectly portioned, and can serve as a delightful snack,” she states. Utilizing naturally sweetened fruit can be a strategic alternative for those grappling with sweet cravings, supporting weight loss efforts without resorting to high-sugar treats.
A half-cup of canned pineapple in water is an excellent source of vitamin C, according to the USDA. This vitamin helps combat inflammation and oxidative stress—key factors that hinder weight loss, as discussed in a review published in the International Journal of Medical Sciences.
Canned Pumpkin
While pumpkin is often associated with fall recipes, Rizzo promotes its use throughout the year. She highlights that canned pumpkin, rich in antioxidant vitamin A beneficial for eye health, can enhance soups, sauces, and baked goods. Use it in place of some fats in baking for a healthier profile. When selecting canned pumpkin, aim for 100% pumpkin puree, ensuring there are no added sugars or salt. Incorporate it into your meals with our Pumpkin Overnight Oats.
Canned Salmon
Canned salmon provides a convenient protein option that’s ready to use. “It’s packed with protein and contains heart-friendly omega-3 fats, which are vital for overall health and keeping you satiated,” explains Natker. A 3-ounce portion delivers 20 grams of protein along with omega-3 fats, based on information from the USDA. Increased protein consumption has been linked with effective weight loss while preserving lean body mass, according to studies including one published in the Journal of Obesity and Metabolic Syndrome. For meal ideas, explore these salmon recipes.
Related: 7 Canned Foods with More Than 7 Grams of Protein per Serving, According to Dietitians
Canned Tomatoes
Canned tomatoes are almost as popular as canned beans. “They are versatile and a must-have in my kitchen,” notes Natker. A half-cup of canned diced tomatoes, preserved in tomato juice and without added salt, has approximately 20 calories, 2 grams of fiber, and 1 gram of protein, along with beneficial antioxidants like lycopene, per the USDA.
Canned Tuna
Another valuable protein source is canned tuna, delivering 22 grams of high-quality protein per 3-ounce serving. It’s also packed with calcium, potassium, and omega-3 fatty acids, as per the USDA. Canned tuna is a cost-effective addition to many meal plans, with various options such as no-salt-added and varieties packed in oil or water available. Choosing the one that aligns with your dietary goals is essential.
Tips for Choosing Canned Foods
Incorporating canned foods into your diet is beneficial, but be sure to follow these expert tips when shopping.
Select low-sodium or no-salt-added products. If you are conscious about sodium intake, rinse canned items under water before use.
Read ingredient labels carefully. Items canned in syrup or sauces may contain added sugars.
Be mindful of expiration dates. While canned foods have long shelf lives, they should still be consumed within a reasonable timeframe. Use the first-in, first-out (FIFO) method to keep your stock fresh.
Avoid purchasing damaged cans. Ensure that the seals are intact, and that cans are free of leakage, dents, or bulges. Only consume food from cans that smell and look fresh once opened.
Related: Do Canned Foods Expire?
The Bottom Line
Canned foods can enrich a balanced diet, irrespective of whether weight loss is a goal. Nutritionists suggest keeping a mix of canned options, such as beans, fish like salmon and tuna, and a range of canned vegetables and fruits including tomatoes, corn, and pumpkin. By experimenting in your “cantry,” you may discover new favorites that fit seamlessly into your meal rotation.
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