- Canned foods are nutrient-packed staples that make weight-loss meal prep faster and easier.
- Beans, fish, and vegetables in cans provide protein, fiber and heart-healthy nutrients.
- Choosing low-sodium, no-sugar-added options helps you meet your goals without extra hassle.
If weight loss is your goal, meal prep can be your friend. But even well-intentioned goals to have produce and protein at the ready can fall by the wayside if your week is thrown a curveball, leaving an abundance of fresh produce or raw chicken spoiling in your fridge.
Don’t let this all-too-familiar image scare you into ditching your goals. Instead, lean into convenient options that don’t require a ton of prep work in the kitchen. A good place to start? Canned foods.
Canned foods are full of nutrients and make it easy to whip up meals when time is tight. We checked in with several dietitians to find out which canned foods they recommend for weight loss and weight management. Here are their top 9 picks.
1. Artichoke Hearts
Canned artichoke hearts in water are a staple in many kitchens. Artichokes are one of the highest-fiber vegetables on the market, with a half-cup serving of the canned beauties clocking in at 4 grams of filling fiber (or roughly 16% of the Daily Value) and just 35 calories. Remember, fiber helps keep you fuller for longer, minimizing mindless munching between meals.
While preparing fresh artichokes can be a bit cumbersome, popping open a can of artichoke hearts is a breeze. Place them in a colander under cool running water to rinse off some of the sodium, and then add to pizza, pasta and egg dishes.
2. Beans
Arguably one of the most versatile canned products on the market, canned beans continue to be a dietitian’s go-to staple. For reference, ½ cup of black beans provides 8 grams of fiber and 7 grams of protein, plus micronutrients like iron, calcium and potassium.
“Canned beans are a nutrition powerhouse that keep you satisfied long after you’ve eaten,” says Christy Wilson, RDN. While some concerns arise around the sodium content of canned beans, rinsing canned beans under cool running water can reduce the sodium content.
3. Sweet Corn
Contrary to what you may have read online, you do not need to avoid starchy vegetables, like corn, if you are looking to lose weight. “Corn holds up well to canning and can be used to add fiber and color to salads, pizza, sauces and much more,” says Elana Natker, M.S., RDN.
Canned corn is available packed in water, making the sodium content negligible for those watching their blood pressure. A half-cup serving of canned corn provides 2 grams of filling fiber and 2.5 grams of protein, as well as other nutrients like potassium, folate and choline.
4. Lentils
Canned lentils are a game-changer when it comes to making meals happen fast. “If you don’t feel like cooking lentils from scratch, it’s perfectly fine to use the canned variety. Canned lentils are one of my go-to plant-based proteins because they have protein and are packed with fiber. Those two nutrients keep you full and help with weight-loss goals,” says Natalie Rizzo, M.S., RD.
One ½ cup serving of canned lentils provides about 8 grams of protein and 7 grams of filling fiber. However, because they are often canned with salt, they can have a high sodium content. If you can’t find a product without salt added, Rizzo suggests rinsing them, just as you would canned beans, to reduce their sodium content.
5. Pineapple
If you struggle selecting fresh pineapples in the market, then Wilson suggests turning to the canned fruit aisle. “Bright, fresh and always delicious, I know that canned pineapple is a sure shot. It’s sweet, perfectly sliced and ready to eat as a snack or as a nutritious sweet ending to my meal,” says Wilson. Savoring the flavor of naturally sweet fruits can be a great swap if you find yourself wanting a sweet snack during the day. While there’s nothing wrong with a little bit of added sugar from a cookie, if your goal is weight loss, finding ways you can satisfy your sweet tooth with a food like fruit can help set you up for success.
A half-cup serving of canned pineapple (in water) provides an excellent source of vitamin C. Vitamin C is a powerful antioxidant that can help reduce inflammation and oxidative stress, two factors that can hamper weight loss,
6. Pumpkin
While pumpkin may trend during the fall months, Rizzo recommends canned pumpkin year-round for weight loss. “Canned pumpkin is a staple in my pantry. It’s rich in the antioxidant vitamin A, which is known for its role in eye health. And it’s a simple, tasty and healthy addition to soups, sauces and baked goods,” she says, adding that you can use canned pumpkin to swap out some of the oil or butter in baked goods.
One cup of canned pumpkin has 83 calories and is high in fiber, minerals and, as noted, vitamin A. When picking up your canned pumpkin, you’ll want to look for canned pumpkin that contains 100% pumpkin puree, without added sugars or salt.
7. Salmon
Convenient and ready to eat, canned salmon is a great go-to protein source. “Canned salmon is a powerful protein that helps keep you full and gives you heart-healthy EPA and DHA omega-3 fats. You don’t want to avoid fats when trying to lose weight, especially not heart- and brain-friendly omega-3s,” says Natker.
A 3-ounce portion of canned salmon packs 20 grams of protein alongside those heart-healthy omega-3s. Upping your protein intake is a good idea when trying to lose weight. Studies suggest that eating high-protein meals can safely help with weight loss while preserving lean mass (like muscle). Maintaining muscle during weight loss can help you keep weight off long-term.
8. Tomatoes
A close runner-up in popularity to canned beans are canned tomatoes. “Canned diced tomatoes are a favorite of mine since they’re also versatile,” says Natker. For reference, a half-cup serving of canned tomatoes packed in tomato juice with no added salt has just 20 calories and provides 2 grams of fiber, 1 gram of protein, 12 milligrams of sodium and 3 grams of total sugars (with no added sugars).
Canned tomatoes also provide lycopene, an important heart-healthy antioxidant. Lycopene may help with obesity-related issues. Studies suggest it can reduce inflammation, improve insulin sensitivity, and support a healthier waistline, with higher blood levels linked to lower BMI and CRP (a marker for inflammation).
9. Tuna
Similar to canned salmon, canned tuna is another great protein option to add to your pantry stash. A 3-ounce portion of canned tuna provides 22 grams of high-quality protein as well as calcium, potassium and omega-3 fatty acids. Plus, it’s affordable, easily fitting into many weight-loss meal plan budgets.
There are quite a few canned tuna options on the market now, including no-salt-added tuna and tuna packed in oil or water. You can even find canned tuna with extra flavors added in. The best choice to make is the one that meets your goals for weight loss.
Shopping Tips
While canned foods can (and should) be part of your kitchen arsenal, dietitians recommend keeping these tips in mind as you stock up and sort through your canned food inventory.
- Opt for low-sodium or no-salt-added options. Rinse canned foods under cool running water if you are watching your sodium intake.
- Check the ingredient label. Foods canned with sauce or syrup may include added sugar.
- Check the expiration date. Canned foods have a long shelf life, but they don’t last forever. Go through the cans you have on hand. Use those with the closest expiration date first, then store them in your pantry using the FIFO (first in, first out) method.
- Avoid purchasing cans with dents, bulges or cracks of any sort. Eat foods only from cans that are sealed, free from dents and smell and look fresh when opened.
Our Expert Take
Canned foods are a wonderful addition to a balanced diet, whether your goal is weight loss or not. While there are a variety of options to choose from, dietitians recommend stocking up on a variety of canned beans, fish such as canned salmon and tuna, and canned vegetables and fruits, like tomatoes, corn and pumpkin. Dietitians encourage you to get creative with your “cantry” and see what new canned foods will become part of your regular rotation.
