Once relegated to bomb shelters and bachelor pads, canned foods are finally getting the respect they deserve. Some of the most nutritious, convenient foods you can stock come in those humble metal containers.
“People assume canned foods are overly processed and lack nutrition, but that’s not the full picture,” explains Serena Benali, a registered dietitian and president of In Good Nutrition. “The key is choosing options without added salt or sugar and ensuring cans are BPA-free and undented to avoid contamination risks.”
For women over 40 especially, strategic pantry stocking becomes even more important. Life gets busier, and hormonal changes affect everything from metabolism to bone density. At this stage of life, every bite matters more, and convenience shouldn’t come at a cost. While there are some canned foods to avoid, these nine canned powerhouses deliver serious nutrition while making your weeknight cooking infinitely easier.
1. Canned beans: The ultimate pantry staples
Black beans, chickpeas and kidney beans are all nutritional powerhouses, delivering approximately 15 grams of plant-based protein and 13 grams of fibre per cup. This combination keeps you satisfied and supports steady blood sugar levels throughout the day.
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Since they’re already cooked, they shave significant time off meal prep compared to dried varieties. Toss them into soups, grain bowls or salads for an instant nutrition upgrade.
2. Canned salmon: Your heart’s best friend
Forget the expensive fresh fillets for a moment. Canned salmon delivers the same omega-3 fatty acids that support heart health, mental clarity and reduce inflammation throughout your body. Since most of us aren’t eating fatty fish three times a week (especially if you’re landlocked), this budget-friendly option helps you consistently meet those essential nutrient needs.
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle.
The beauty lies in its versatility — throw it into pasta salads, mix it with avocado for quick salmon cakes, or flake it over greens for an instant protein boost.
3. Canned tomatoes: Antioxidant powerhouses
Here’s something that might surprise you: In some ways, canned tomatoes are more nutritious than fresh ones. The cooking process during canning increases the bioavailability of lycopene, a potent antioxidant that helps prevent oxidative damage to DNA, lipids and proteins.
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When shopping, look for salt-free varieties. Your marinara sauce, chili and soup base just became exponentially healthier with zero extra effort.
4. Canned pumpkin: Not just for fall
While most people reach for pumpkin only when autumn leaves start falling, Benali recommends using it year-round. “It’s an easy way to add colour, nutrition and flavour to your meals,” she notes. This orange powerhouse packs beta-carotene, which converts to vitamin A, lutein and zeaxanthin for eye health, plus fibre to support digestion and keep you feeling satisfied.
Stir it into your morning oatmeal, blend it into smoothies, or swirl it into pasta sauces for a creamy, nutrient-dense upgrade. Just make sure you’re buying 100 per cent pumpkin, not pie filling loaded with sugar.
5. Canned sardines: The unsung heroes
Before you wrinkle your nose, hear me out. Sardines are nutritional superstars that happen to be naturally low in mercury (a significant win over larger fish). They’re packed with omega-3 fats for brain and heart health, as well as calcium and vitamin D for strong bones.
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“For women over 40, I often recommend canned sardines,” Benali explains. “This stage of life brings hormonal changes, including perimenopause, that impact metabolism, bone density, digestion and brain function.”
One of Benali’s go-tos? Sardine fritters. Mash up them with white beans, egg and breadcrumbs, then pan-fry into golden patties and serve with tzatziki and greens.
6. Canned coconut milk: Creamy, satisfying, shelf-stable
Full-fat canned coconut milk brings medium-chain triglycerides (MCTs) to your pantry, which may help support metabolism and energy production. It’s your secret weapon for creating rich, satisfying meals without dairy — think creamy curries, smooth soups or even decadent chia puddings.
The satiety factor here is key. Those healthy fats help you feel fuller longer, preventing the afternoon energy crash that sends you hunting for snacks in your desk drawer.
7. Canned green peas: The sweet surprise
Don’t underestimate these little green gems. A half-cup serving provides 4 grams of plant-based protein and a generous amount of fibre, along with vitamin K to support bone mineralization. Their natural sweetness can transform ordinary dishes; try Benali’s French-inspired trick of stirring them into mashed potatoes for added fibre, colour and a subtle sweet twist.
8. Canned artichokes: Gut health champions
Here’s where things get really interesting. Artichokes are among the richest natural sources of prebiotic fibre, particularly inulin, which feeds the beneficial bacteria in your gut. A half-cup serving provides around 5 grams of total fibre, with 2 grams being prebiotic, making them incredibly microbiome-friendly.
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Choose water-packed versions and toss them into grain bowls, pasta dishes or Mediterranean-inspired salads.
9. Canned lentils: Weeknight magic
Dried lentils cook relatively quickly, but the canned version makes busy weeknight cooking almost effortless. Just open and rinse, and they’re ready to go. One cup delivers about 12 grams of plant-based protein and 14 grams of fibre, including the soluble type that helps lower LDL cholesterol.
You’ll also get iron, magnesium and nearly half your daily folate needs — all crucial for energy production and healthy blood cells.
When navigating the canned food aisle, Benali recommends looking for:
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BPA-free cans, whenever possible
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“No salt added” or “low sodium” labels
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No added sugars
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Minimal ingredients: you should mostly see the food item, water, or simple preservatives like citric acid
“For regular canned foods, a simple rinse under running water can significantly reduce the sodium content,” she adds. “Canned foods can fit into a low-sodium lifestyle when chosen and used thoughtfully.”
The bottom line? Your pantry doesn’t need to be perfect to be powerful. These nine canned foods prove that convenience, nutrition and deliciousness can coexist. No fuss, no guilt. Just good food, ready when you are.
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