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The case for canned foods

A woman in a grocery store looks at a can of food.

March 6, 2025—Most of us know that eating plenty of fruits and vegetables can help us stay healthy. So if cost or prep time is keeping fresh produce off your plate, you might wonder: Is canned food a healthy option? Here's what you need to know.

The benefits of canned produce

Fresh produce is a great choice, especially when it's in season. And frozen produce can be an excellent option too. But canned fruits and vegetables also deserve a place in your kitchen. They're:

  • Convenient. There's no peeling, slicing, pitting or dicing, which saves you time. The easier it is to use fruits and veggies in your recipes, the more likely you are to do so regularly.
  • Just about as nutritious as fresh and frozen ones. Canned produce is picked at peak ripeness and packed within hours, the Academy of Nutrition and Dietetics reports. This helps with the flavor and nutritional value of the food. Many of the vitamins, minerals and other nutrients are then retained during the canning process.
  • Often cheaper. Many times, canned foods cost less than fresh produce—and they last longer. Who hasn't had to toss out fresh produce that spoiled before it could be used? With its long shelf life, canned produce can help reduce food waste—which means you could get better value for your money.

What to look for when choosing canned foods

Many canned goods do have a lot of salt and sodium (which can raise blood pressure) or added sugars (which increase calories without nutritional value).

But you can still enjoy the convenience and nutrition of canned produce with a few simple tips, based on information from the Academy and the U.S. Department of Agriculture (USDA).

Skip the sodium. When shopping for canned veggies or beans, compare food labels and choose those with the least salt and sodium. Phrases like, "No salt added," "Reduced sodium" and "Low sodium" can indicate a good choice.

Drain and rinse. Remember to drain and rinse canned veggies and beans before using them. This simple trick will remove even more of the salt and sodium.

Avoid sweetened canned fruits. Look for canned fruits packed in water, their own juices or 100% fruit juice instead of light or heavy syrup. The syrup just adds extra calories without more nutritional value.

A word about safety and quality

Canning makes foods shelf-stable by destroying bacteria, inactivating enzymes and keeping new bacteria out, notes USDA. That said, canned foods don't last forever. To help ensure the safety and quality of any canned goods you use:

  • Never buy or use food from cans that have dents, bulges, cracks or leaks. These can be a sign of botulism, a bacteria that can be deadly.
  • Store your canned foods in a cool, dry place—never near a stove, under the sink or in a damp basement.
  • Check your pantry regularly. Make a point of using any cans you've had for a while.
  • Refrigerate unused portions of canned produce in clean containers. While it's safe to refrigerate the unused food in the original can, it'll taste better if you put it in a container.

Find more ways to eat right on a budget

Eating healthy doesn't have to drain your wallet. Check out this budget-friendly shopping advice.

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