With grocery prices on the rise, pantry staples like canned goods are having a well-deserved comeback. Affordable, versatile, and surprisingly nutritious, canned foods can deliver serious value, both financially and nutritionally.
Despite their reputation, canned foods often rival fresh options in terms of nutrition. “Canned produce is typically harvested and sealed at peak ripeness,” says registered dietitian Marissa Karp, meaning key nutrients like fiber, vitamin A, and minerals remain intact. Some canned options even outperform fresh produce that’s been sitting in transit or on store shelves for days.
Top Picks from Dietitians
Artichokes
Fiber-packed and gut-friendly, canned artichokes are a prebiotic superstar. One serving delivers 5 grams of fiber—more than most veggies. No trimming required—just toss into salads or crisp them up in an air fryer with Parmesan.
Salmon
Wild-caught canned salmon is loaded with high-quality protein, heart-healthy omega-3s, and vitamin D. It’s fully cooked and ready to eat, making it a perfect quick-protein fix for busy days.
Hearts of Palm
Crunchy, mild, and rich in antioxidants, hearts of palm are a hidden gem. Full of polyphenols, they’re a tasty addition to salads, plant-based dips, or mock crab cakes.
Beans
Rich in fiber and plant protein, canned beans are a digestive and heart health win. Try white beans for a gentle intro—they blend seamlessly into stews, dips, or even desserts.
Canned Fruit (in juice or water)
Don’t sleep on canned peaches or pineapple. Processed quickly after harvest, they’re nutrient-rich and convenient. Pineapple, in particular, offers vitamin C and bromelain, a natural enzyme that aids digestion.
Stocking your pantry with the right canned foods can save you money, boost your health, and make meal prep faster than ever.
