Canned black beans supply about 15 grams of protein in 1-cup serving. And an analysis of data from more than 30 studies published in The BMJ linked higher protein intake overall and plant protein specifically to lower all-cause mortality risk. Swapping canned beans for some of the grains in your daily diet could be a smart move for better heart health, too.

The extra intake of non-fermentable soluble fiber, a proven cholesterol crusher , is likely the main reason why eating more canned beans can help keep your lipid profile in the safe range. This soluble fiber can also improve blood sugar control and bowel movements.

Each cup of canned black beans supplies 16 grams of total fiber, about half of your daily requirement. Legumes with darker coats, such as black beans, also have a higher antioxidant capacity.

This makes them capable of scavenging up those pesky free radicals that can damage cells and accelerate aging. Worried about those loathed gassy after-effects of eating beans? Draining canned black beans in a colander and rising well will send a high proportion of the gas-producing compounds down the drain.

There are, however, now no-salt-added versions on the market you can buy if you want to keep your prep super simple. So, get out your can opener and use canned black beans in salads, soups, grain bowls, dips and tacos more often.

Need some ideas? Try these recipes:. Oysters are a delicacy you can enjoy without the hassle and risk of landing in the emergency room of shucking them — but only if you visit the canned seafood aisle of your local supermarket.

Though often overlooked for other tinned swimmers, oysters deliver a bevy of nutritional benefits. Each can contains more than the daily need for vitamin B12, copper and immune-boosting zinc.

You also get a decent amount of selenium, a mineral linked to a lower risk of suffering from depressive symptoms. The researchers attribute this largely to a drop in dietary iron intake as more people move away from beef to chicken and the amount of iron in the food supply dropping as a result of chemical intensive, yield-focused agricultural practices.

So, knowing good sources of iron like convenient canned oysters is important. Why is iron so essential? This nutrient helps make hemoglobin, a component of red blood cells that carries oxygen from the lungs to the rest of the body, including the heart and working muscles.

Coming up short can lead to feelings of fatigue and weakness, along with heart health concerns. Consume some or all of the water that the oysters canned with.

You can scoop oysters straight from the can or toss them on salads and sandwiches. Sure, I am all for seasonal recipes like a Traditional Pumpkin Pie, but canned pumpkin can do so much more. Left with half a can after you make a recipe? There are several delicious and creative ways to use up canned pumpkin, like adding it to oatmeal or making pumpkin hummus.

Though green chiles are more of a condiment than a main, they are worth always having on hand in my book. They boost the flavor and add spice to everything from scrambled eggs to tacos and more.

Plus, they up the excitement of a dish for only 4 calories for a two tablespoon serving. Similar to green chiles, artichokes are a healthy way to add flavor to your meal and boost your vegetable intake. Choosing the "canned in water" versions cut down on the added sodium compared to those that are pre-marinated, and allow for the flavor to be more versatile.

Though it has taken some heat in the anti-carb era, corn has a lot going for it. Corn has only calories per ear and close to three grams of fiber, which is a winning combination if you are trying to lose weight. It is also loaded with B vitamins, iron and potassium that can help with vision and heart health.

Like many other canned veggies, watch the added sodium. Canned corn is versatile and can help you add veggies to everything from salads to stews. Plus, it is super affordable and pretty much lasts forever on the shelf. I love beets but don't always have the time or energy to roast them fresh.

Beets can help lower blood pressure, boost athletic performance and fight inflammation, but they aren't always the easiest to prepare. Buying canned beets allows me to enjoy their flavor and nutrition in a fraction of the time and for a fraction of the price.

Try adding them to a salad or enjoying Brown Sugar-Glazed Beets as a side to see for yourself why I always have these on hand. As much as I love to cook things from scratch, that's not always the reality.

Canned foods can be super nutritious, easy to prepare and affordable compared to their fresh or frozen counterparts. Plus there are many easy ways to make them taste delicious. From canned fish to coconut milk, these are some of the best healthy canned foods I love to keep on hand and regularly use.

Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. If you do decide to try sardines and begin adding this fish to your pantry on a regular basis, you won't be alone.

Canned fish has been trending since the start of the Covid pandemic. Canned salmon is affordable, convenient, and nutritious — and that latter fact is what might make canned salmon a better fit for your pantry over canned tuna. However, nutrition aside, canned salmon is incredibly versatile and an easy addition to salads, egg-based dishes, or some tasty fish cakes.

You can also eat canned salmon straight out of the can on crackers with some lemon juice, salt, and pepper. One of the standards types of salmon in cans is pink salmon, a common species found in the Pacific.

Pink salmon isn't as oily as some of the other salmon species, and the fish are usually smaller. Pink salmon is also sustainably sourced and protected by state and federal regulations, making it a more eco-friendly choice over both some other types of salmon, as well as other types of fish overall.

Keep an eye out for Wild Planet's wild pink and wild sockeye salmon or Fishwife's smoked Atlantic salmon. Oh, Spam. So misunderstood. So underutilized.

As you stock your pantry with canned goods to last you for months or years to come, don't hesitate when reaching for a can or a few. Spam is more popular than ever , setting sales records for the last seven years, according to maker Hormel Foods.

Still not sure what it is? Spam only contains six ingredients : pork, salt, water, potato starch, sugar, and sodium nitrate, which is a common meat preservative. Spam comes already cooked in the can, but it's often further fried for use in more complex dishes versus just eaten plain.

You can use Spam in so many different ways : Add it to your mac 'n cheese. Throw it on a breakfast sandwich. Add it to salads or pizzas, or stir it into fried rice. Then, when you're finished with your first meal and have Spam leftover , add the leftovers to similar dishes for near-endless meal options — all starting with Spam.

Admittedly, canned chili is really hit or miss. Some brands are only edible when you add them to a hot dog, while other brands are amazing with just a sprinkling of cheddar cheese. This doesn't stop canned chili's popularity, though.

Recent statistics show that around million Americans ate ready-made or canned chili in and that number is projected to grow to million by If you're one of the Americans chowing down on canned chili regularly — or you just think this is a potentially good item to add to your pantry stockpile — consider upgrading your chili with one quick hack: buying veggie chili and cooking fresh meat to add to the mix.

You get the cooked-all-day chili taste, with very little work, while also avoiding the sometimes-sus canned chili meat texture. When shopping, look for top-rated canned chili options such as Wolf Brand Angus Beef Chili, Skyline Original Chili, or Tony Packo's World Famous Chili.

The most fantastic thing about canned soup is that you could stock your pantry with 20 or 30 cans of the stuff and still enjoy a different meal with every single can.

Not only is there an enormous number of different types of canned soup at your average grocery store, but, even with just a simple, humble can of soup like cream of chicken, there are near-endless ways to then use that single can. Plus, by opting for soup in a can versus in a box, plastic container, or jar, you're assured your soup will stay fresh for years to come, no matter what bumps or shuffles come its way.

Sure, there are your casseroles. But, beyond this soup recipe staple, canned soup recipes can also come in handy when making a breakfast hash, enchiladas, or even cake. Whether you're shopping for soup to use in future recipes or you just want a quick lunch or dinner with a bit of microwaving, look for some of the top-ranked canned soups , such as those from brands like Amy's Kitchen, Annie's, and Progresso.

Look to canned corn for a similar amount of nutrients to the fresh stuff, plus extra convenience, cost savings, no shucking, and no cooking. In fact, when comparing to preserved and fresh corn, researchers found eating canned corn offers more vitamins per calorie than the frozen alternative while still being about half the cost of fresh corn.

Additionally, the same comparison found that canned vegetables often contain fiber that's more soluble, or useful to the body, when contrasted against their fresh counterparts. Plus, if you're vegan and want a dairy-free creamed corn dish, canned is the way to go for you, too; most canned cream corn is actually vegan-friendly , as it's made with no dairy whatsoever.

Still don't like the taste of canned corn despite all the above benefits? You might want to try leveling up your canned corn with a few cloves of fresh garlic. Just add some garlic near the end of your cooking process, or marinate your corn kernels with oil, salt, and minced garlic before cooking.

Want to give your next meal a bit more zest? Add in a sprinkling of green chiles, which as available in small portion sizes, already diced, and ready to go.

Plus, canned green chiles are cheap, easy to add to just about any dish, and won't languish away in your produce drawer like fresh chiles will.