Canned Sardines, Tomatoes, and Legumes Named Surprisingly Healthy Pantry Staples

Budget-friendly canned goods – often overlooked in favor of fresh produce – are being recognized by nutrition experts as vital components of a healthy diet, offering convenience, affordability, and substantial nutritional value.

Six food and nutrition experts identified five canned ingredients as particularly beneficial: sardines, chopped tomatoes, chickpeas, black beans, and lentils. Sardines were singled out as “nutritional superstars” due to their high protein, omega-3 fatty acids, and calcium from edible bones. Nutritionist Ann Garry highlighted the substantial benefits of consuming canned oily fish, including sardines, mackerel, or salmon, along with the bones, which are rich in omega-3 fats vital for heart and brain function. Robbie Puddick noted that sardines generally have reduced mercury content compared to tuna. This finding comes as more consumers seek affordable ways to maintain a nutritious diet amid rising food costs.

Beyond sardines, canned chopped tomatoes are a fantastic source of antioxidants, particularly lycopene, which is “actually more available to the body once cooked or processed,” according to Garry. Chickpeas, black beans, and lentils provide plant-based protein, fiber, and complex carbohydrates, supporting digestive health and stable blood sugar levels. Experts advise choosing tinned fruit packed in water rather than syrup to avoid added sugars, and suggest using tinned tomatoes as a base for sauces and stews. For more information on healthy eating, consider resources from the National Health Service.

Experts cautioned against canned items with added sugars, salt, or artificial thickeners, such as some soups, ready-made pasta sauces, and baked beans. Steve Bennett, a PCI-Qualified Health Coach, explained that tinned foods “break down barriers to healthy eating by providing convenience, affordability, and long shelf life.” Hannah Belsham, a health and wellbeing physiologist at Nuffield Health, called sardines one of the most nutrient-dense foods available, costing roughly 49p to £1.20 for a 120g tin. You can find more information about the benefits of a balanced diet here.

Officials recommend consumers carefully read labels and prioritize options with minimal added ingredients to maximize the health benefits of canned goods.