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Friday, February 1, 2013

Canned Food, 3 Ways

February is Canned Food Month! Canned food can be a great way to save money or time on items that are more expensive or labor intensive when fresh. The nutritional value of canned foods is often similar to fresh or frozen foods, but there are some things to watch out for.


Canned is a great way to enjoy fruits when they're not in season. Fruit is packed in water, juice, or syrup. Syrup adds a lot of unwanted calories from sugar. A cup of pears in heavy syrup has 33 grams of sugar, even when drained. Compare that to a cup of pears in water, which has 15 grams sugar.
Bottom line: Choose fruits packed in water or juice, and drain fruits packed in syrup.


Canned vegetables can be an easy way to add servings of veggies to you meals, but watch out for the sodium, or salt content. Unless you choose low- or no-sodium options, you will be getting too much sodium. For example, a half-cup of canned green beans has 200 milligrams (mg) of sodium. Compare that to a cup of fresh greens beans, which has almost no sodium. Most people have a 2000mg sodium budget per day - it doesn't make sense to spend ten percent of your sodium budget on just one serving of vegetables.

Bottom line: When choosing canned vegetables, look for "low-sodium" or "no salt added" on the label, and compare brands to find the lowest sodium option. When preparing canned vegetables, drain and heat in water.

Beans and Meat

Canned beans and meats are helpful when you don't have much time for meal preparation. Just like canned vegetables, though, canned beans and meats are high in sodium. A cup of canned chicken has 275mg sodium, compared to a cup of skinless chicken breast, which has 100mg.

Bottom line: When choosing canned beans or meats, look for "low-sodium" or "no salt added" on the label, and compare brands to find the lowest sodium option. When preparing canned beans or meat, drain and rinse before using in a recipe.

Food Safety

Canning foods is a way of safely preserving them for months or years. Canned food can expire, however, so be sure to check expiration dates before using. Also, never use food from containers that are leaking, bulging, or deeply dented, or that spurts liquid when opening. These are signs of botulism, which is rare, but toxic. Don't taste it, just toss it!

For more on using canned foods, search the online recipes at Read more about storing canned food from the Food Safety Team.

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