To be honest, I make a conscious effort to avoid canned products whenever possible. It's a tedious task to inspect labels, ensuring that the metal cans are free from hormone-disrupting BPA, checking nutrition labels for excessively high sodium levels, and scanning ingredient lists for undesirable additives and preservatives. It often feels like purchasing healthy canned foods is more of a burden than a convenience.
Although the variety of canned goods has expanded, introducing more diet-friendly options than ever before, there are still some particularly harmful choices lurking in the canned goods aisle. Take a moment to inspect your pantry and see if any of these detrimental picks are occupying valuable shelf space. Consider replacing them with healthier alternatives that won't sabotage your waistline.
1) Campbell's Homestyle Light New England Clam Chowder
Per 1 cup: 100 calories, 1.5 g fat (1 g saturated fat), 790 mg sodium, 16 g carbs (1 g fiber, 1 g sugar), 5 g protein
Don't fall for the illusion that a soup is good for you simply because it flaunts labels like "Light" and "100 Calories Per Serving." Beneath the facade of natural ingredients lies a troubling additive: titanium dioxide. A recent review revealed that this whitening agent carries numerous adverse health implications for humans, including disrupting the functioning of digestive cells and inhibiting the absorption of essential nutrients like iron and zinc. Since titanium dioxide offers no nutritional value apart from maintaining the artificial whiteness of food, there is no valid reason for it to be present in your soup.
Instead, we recommend opting for the condensed version of Bar Harbor's New England Clam Chowder. This way, you have control over the amount of cream and butter you add, while also avoiding additional preservatives that rank among the 23 Worst Food Additives in America.
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Bar Harbor Condensed New England Clam Chowder Per ⅔ cup serving: 150 calories, 4 g fat (2 g saturated fat), 550 mg sodium, 18 g carbs (1 g fiber, 2 g sugar), 12 g protein
2) Old El Paso Traditional Refried Beans
Per 1/2 cup (120 g): 110 calories, 2.5 g fat (1 g saturated fat), 440 mg sodium, 16 g carbs (6 g fiber, 0 g sugar), 6 g protein
Beans, beans, they're great for your cardiovascular health! Well, that is until you introduce hydrogenated lard into the equation. With their high saturated fat content and the potential presence of artery-clogging trans fats, it's best to keep Old El Paso's refried beans off your grocery list. Instead, opt for the vegetarian alternative from Amy's, which not only promotes heart health but also contains 250 milligrams less sodium.
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Amy's Vegetarian Organic Refried Beans, Light in Sodium Per 1/2 cup (130 g): 140 calories, 3 g fat (0 g saturated fat), 190 mg sodium, 22 g carbs (6 g fiber, 1 g sugar), 7 g protein
3) Del Monte Sliced Peaches
Per 1/2 cup: 100 calories, 0 g fat (0 g saturated fat), 5 mg sodium, 25 g carbs (1 g fiber, 21 g sugar), 0 g protein
Remember those nostalgic childhood treats? Well, it turns out those melt-in-your-mouth peaches were actually submerged in a concoction of water, high fructose corn syrup, corn syrup, and sugar. By soaking in this sweet solution, just half a cup of these peaches accumulates a staggering 21 grams of sugar. In comparison, the same portion of natural peach wedges contains only 7 grams of sugar, according to the USDA Nutrient Database. This means that the sugary version contributes to 28 percent of your recommended daily limit of added sugars. To reduce your intake of sweeteners, opt for the "Lite" can, which contains less added sugar.
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Del Monte Lite Sliced Peaches Per 1/2 cup: 60 calories, 0 g fat (0 g saturated fat), 5 mg sodium, 14 g carbs (1 g fiber, 13 g sugar), 0 g protein
4) Hunt's Manwich Bold Sloppy Joe Sauce
Per 1/4 cup (63 g): 70 calories, 0 g fat (0 g saturated fat), 490 mg sodium, 17 g carbs (2 g fiber, 11 g sugar), 1 g protein
Craving a quick lunch ready in under 15 minutes? Look no further than the classic Sloppy Joe! However, be cautious when reaching for a can of Hunt's Bold Sloppy Joe Sauce. Besides tomato puree, this particular can is primarily filled with high fructose corn syrup and corn syrup. The concern with high fructose corn syrup lies in its elevated fructose content. Since the liver is the only organ capable of metabolizing fructose, excessive consumption of this sugar has been associated with various health issues, including high blood pressure, abdominal fat accumulation, heart disease, non-alcoholic fatty liver disease, and insulin resistance.
While Hunt's Original Manwich sauce also contains high fructose corn syrup, it contains 5 grams less of it compared to the Bold version. Additionally, it is lower in sodium by 180 milligrams and has half the calories.
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Hunt's Manwich Original Sloppy Joe Sauce Per 1/4 cup (64 g): 35 calories, 0 g fat (0 g saturated fat), 310 mg sodium, 8 g carbs (2 g fiber, 6 g sugar), 1 g protein
5) Chef Boyardee JUMBO Spaghetti & Meatballs
Per 1 cup (255 g): 280 calories, 13 g fat (4.5 g saturated fat), 700 mg sodium, 29 g carbs (3 g fiber, 8 g sugar), 11 g protein
Who would have thought that a classic dish like spaghetti and meatballs could contain a surprising 8 grams of sugar? This can be attributed to Chef Boyardee's inclusion of high fructose corn syrup in their sauce. However, the concerns with this canned food don't end there. While it may provide a substantial amount of protein, it's worth noting that the protein in the meatballs doesn't actually come from real meat but rather from soy protein concentrate. Unlike protein isolates, protein concentrates retain more of the nutrients present in soy, which raises the possibility of traces of carcinogen-containing pesticides used in genetically-modified soy production. Adding to the issue, the meatballs are colored with caramel color, and a significant portion of their 13 grams of fat is derived from soybean oil.
6) Armour Hearty Homestyle Corned Beef Hash
Per 1 cup (236 g): 420 calories, 26 g fat (10 g saturated fat, 0.5 g trans fat), 980 mg sodium, 22 g carbs (2 g fiber, 1 g sugar), 22 g protein
Armour's Hearty Homestyle Corned Beef Hash may not contain any undesirable additives, but we have reservations about its nutritional profile. A single cup serving of this product contributes to 40 percent of your daily value of fat, 50 percent of your DV of saturated fat, and contains trans fats. Although these trans fats are naturally occurring rather than artificial, studies indicate that natural trans fats may still have an adverse impact on cholesterol levels. Furthermore, the sodium content of nearly 1,000 milligrams per serving is concerning and can be detrimental to overall health.
7) Del Monte Fruit Cocktail No Sugar Added
Per 1/2 cup: 40 calories, 0 g fat (0 g saturated fat), 5 mg sodium, 10 g carbs (1 g fiber, 8 g sugar), 0 g protein
Here's a helpful tip: when you see the label "no sugar added," it often means that the product still contains sweeteners, just in the form of artificial alternatives instead of cane sugar. This holds true for Del Monte's fruit cocktail in a can. It is sweetened using two artificial sweeteners—Acesulfame Potassium and Sucralose—which researchers have linked to various negative health effects, including disruptions in gut microbiome balance and potential alterations to sweetness receptors, leading to overconsumption of traditionally sweetened foods. If you're aiming to reduce your intake of sweeteners (the regular can contains 21 grams of sugar), we suggest opting for Del Monte's "Lite" version mentioned below.
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Del Monte Lite Fruit Cocktail Per 1/2 cup: 60 calories, 0 g fat (0 g saturated fat), 5 mg sodium, 15 g carbs (1 g fiber, 13 g sugar), 0 g protein
8) Bush's Best Brown Sugar Hickory Baked Beans
Per 1/2 cup (130 g): 170 calories, 1 g fat (0 g saturated fat), 570 mg sodium, 33 g carbs (6 g fiber, 16 g sugar), 6 g protein
This portion of beans contains almost as much sugar as consuming four Oreo cookies! To exacerbate the issue, Bush's beans are artificially colored using caramel color, a food additive that has been associated with the potential presence of a carcinogen called 4-methylimidazole. Although not definitively proven in human studies, it is advisable to avoid products containing this additive due to its lack of nutritional benefits. Instead, Amy's offers pleasantly-sweet baked beans with significantly lower sodium and sugar content, and without any undesirable additives.
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Amy's Organic Vegetarian Baked Beans Per ½ cup (130 g): 140 calories, 1 g fat (0 g saturated fat), 480 mg sodium, 28 g carbs (6 g fiber, 9 g sugar), 7 g protein
9) Wolf Brand Chili With Beans Authentic Texas Recipes
Per 1 cup (254 g): 350 calories, 19 g fat (7 g saturated fat, 0.5 g trans fat), 920 mg sodium, 28 g carbs (8 g fiber, 3 g sugar), 17 g protein
With an alarming sodium content of nearly 1,000 milligrams per mere 1 cup serving and the inclusion of artery-clogging trans fat, Wolf Brand's chili is not a suitable addition to your pantry. Instead, opt for a comparable chili option from Campbell's that allows you to reduce your calorie intake by 12 grams of fat and 4 grams of saturated fat.
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Campbell's Chunky Chili With Bean Roadhouse Per 1 cup: 240 calories, 7 g fat (3 g saturated fat), 870 mg sodium, 30 g carbs (7 g fiber, 5 g sugar), 14 g protein
10) SPAM With CHEESE
Per 2 oz (56 g): 170 calories, 15 g fat (6 g saturated fat), 720 mg sodium, 1 g carbs (0 g fiber, 1 g sugar), 8 g protein
Although SPAM may not be everyone's preferred choice, it is actually made with relatively decent ingredients including pork, salt, water, potato starch, sugar, and sodium nitrite. While it does have a higher sodium content than desirable, it still fares better compared to SPAM with Cheese. The latter is a processed food loaded with artificial colors and sodium phosphates. Excessive intake of phosphates, found in processed meats and fast food, has been linked to accelerated aging, although low levels are necessary for health. If you can avoid SPAM, it is advisable to do so and consider replacing it with one of the 20 Foods That Turn Back Your Metabolic Clock.
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SPAM Classic Per 2 oz (56 g): 180 calories, 16 g fat (6 g saturated fat), 790 mg sodium, 1 g carbs (0 g fiber, 0 g sugar), 7 g protein
11) Starkist Solid White Albacore Tuna in Oil
Per 2 oz, drained (56 g): 90 calories, 3.5 g fat (0.5 g saturated fat), 230 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 13 g protein
When it comes to canned tuna, it's crucial to consider the mercury content, especially in albacore tuna such as StarKist Solid White. According to the FDA, albacore tuna contains three times the mercury level compared to canned light tuna. Although StarKist claims that their white tuna has a mercury level of around 0.35 ppm, which is below the FDA-recommended limit of 1.0 ppm, it is still recommended to consume albacore tuna only once a week by the FDA.
Furthermore, StarKist's white tuna is packed in soybean oil, which can contribute to inflammation. To make a healthier choice, opt for canned light tuna in water instead. Light tuna is typically a blend of smaller tuna species, predominantly skipjack, and is classified as one of the FDA's "Best Choices" for fish consumption. This means you can safely consume 2-3 servings of canned light tuna per week. Additionally, choosing tuna in water instead of oil reduces calorie intake.
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Wild Planet Skipjack Wild Tuna, No Salt Added Per 2 oz (56 g): 60 calories, 0.5 g fat (0 g saturated fat), 65 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 14 g protein
12) Progresso Rich & Hearty Loaded Potato with Bacon
Per 1 cup (252 g): 170 calories, 10 g fat (2.5 g saturated fat), 830 mg sodium, 19 g carbs (2 g fiber, 1 g sugar), 4 g protein
Given that this soup contains less than 1% bacon, the 10 grams of fat and saturated fat mainly stem from soybean oil, which is high in inflammatory omega-6 fatty acids. Additionally, the soup has an elevated sodium content, age-accelerating phosphate additives, artificial colors, and artificial flavors. Considering these factors, it's advisable to avoid this soup and explore other options.
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Pacific Roasted Garlic & Potato Soup Per 1 cup: 100 calories, 5 g fat (3.5 g saturated fat), 660 mg sodium, 12 g carbs (4 g fiber, 0 g sugar), 2 g protein
13) Libby's Country Style Sausage Gravy
Per ¼ cup (64 g): 70 calories, 6 g fat (1.5 g saturated fat), 290 mg sodium, 4 g carbs (0 g fiber, 0 g sugar), 2 g protein
We were unable to find an alternative to Libby's Sausage Gravy as no other brand offers a canned sausage gravy product. This lack of alternatives might be due to the product's excessively unhealthy composition. The gravy consists of caramel-colored sausage, inflammatory soybean oil, whitening-agent titanium dioxide, artificial flavors, and propyl gallate (PG). While PG is classified as GRAS (generally recognized as safe), a study conducted by the National Toxicology Program in 1982 linked its ingestion to tumor development in rats. Since then, limited research has been conducted on the subject. When it comes to consuming food, it is preferable to have substantial evidence indicating an ingredient's safety rather than potentially harmful effects.
14) Campbell's Chunky Savory Vegetable Soup
Per 1 cup: 100 calories, 0.5 g fat (0 g saturated fat), 770 mg sodium, 20 g carbs (4 g fiber, 5 g sugar), 3 g protein
Despite its vegetable-based nature, Campbell's Chunky Savory Vegetable Soup conceals hidden diet saboteurs within its ingredient list, including high fructose corn syrup, "flavoring," hydrolyzed soy protein, and caramel color. These undesirable additives, along with almost 100 milligrams of sodium, are absent in Amy's version.
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Amy's Organic Chunky Vegetable Soup Per 1 cup: 80 calories, 1.5 g fat (0 g saturated fat), 680 mg sodium, 13 g carbs (3 g fiber, 5 g sugar), 3 g protein
15) Ranch Style Beans
Per ½ cup (131 g): 140 calories, 3 g fat (1 g saturated fat), 460 mg sodium, 22 g carbs (7 g fiber, 2 g sugar), 6 g protein
These Ranch Style Beans seem to be lagging behind in terms of their ingredients. Unfortunately, they are still made with partially hydrogenated soybean oil, a man-made trans fat that has been associated with an increased risk of heart disease. In fact, the FDA has banned the use of this harmful ingredient in the food supply due to its detrimental health effects.
16) Dole Pineapple Chunks in Heavy Syrup
Per 1/2 cup: 110 calories, 0 g fat (0 g saturated fat), 0 mg sodium, 26 g carbs (1 g fiber, 25 g sugar), 0 g protein
In a 1/2 cup serving, this canned pineapple contains 110 calories, 0 grams of fat (0 grams of saturated fat), 0 milligrams of sodium, 26 grams of carbohydrates (including 1 gram of fiber and 25 grams of sugar), and no protein. While the ingredients list includes only pineapple, water, sugar, and citric acid, our concern lies in the presence of 10 grams of unnecessary added sugar.
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Dole Pineapple Chunks in 100% Pineapple Juice. With a 1/2 cup serving, you'll consume 70 calories, 0 grams of fat (0 grams of saturated fat), 0 milligrams of sodium, 16 grams of carbohydrates (including 1 gram of fiber and 15 grams of sugar), and no protein. This option provides the natural sweetness of pineapple without the additional unnecessary sugar.
17) Campbell's Raviolios
Per 1 cup: 260 calories, 8 g fat (3.5 g saturated fat), 1,090 mg sodium, 36 g carbs (1 g fiber, 10 g sugar), 10 g protein
When asked to name a food that combines sweetness and saltiness, Raviolios might not be the first thing that comes to mind. However, it's worth noting that just a single cup of Campbell's Raviolios contains a considerable amount of sodium, equivalent to the sodium content found in 44 Rold Gold pretzels and 2 Sugar-Raised donuts from Dunkin Donuts. For those looking to reduce their intake of these belt-busting ingredients, Chef Boyardee offers a viable alternative.
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Instead of opting for the high-sodium Raviolios, consider trying Chef Boyardee's Beef Ravioli. In a single cup serving (253 g), you'll find 220 calories, 7 g of fat (2.5 g saturated fat), 750 mg of sodium, 33 g of carbohydrates (including 3 g of fiber and 5 g of sugar), and 7 g of protein.
By choosing Chef Boyardee's Beef Ravioli, you can enjoy a flavorful and satisfying meal while significantly reducing your intake of sodium. This alternative provides a balance of taste without compromising your health goals.
18) Dinty Moore Beef Stew
Per 1 cup: 200 calories, 10 g fat (4 g saturated fat), 990 mg sodium, 17 g carbs (1 g fiber, 3 g sugar), 10 g protein
Dinty Moore's Beef Stew may catch your eye, but there are a few concerns worth noting. The stew is colored with caramel coloring and flavored with MSG-like additives and artificial flavors. However, the primary issue we have with it is its high sodium content, which approaches nearly 1,000 milligrams per small 1-cup serving. To reduce your sodium intake and help maintain healthy blood pressure levels, consider choosing Healthy Choice's low-sodium Vegetable Beef soup..
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Healthy Choice Vegetable Beef
Per 1 cup (252 g): 130 calories, 1.5 g fat (0.5 g saturated fat), 420 mg sodium, 20 g carbs (3 g fiber, 4 g sugar), 8 g protein
19) Hormel Chunky Chili with Beans
Per 1 cup (247 g): 260 calories, 7 g fat (3 g saturated fat), 1,080 mg sodium, 33 g carbs (7 g fiber, 5 g sugar), 16 g protein
Hormel's chili may have a relatively clean ingredient list, with the exception of the potentially carcinogen-contaminated caramel color. However, its major flaw lies in its excessively high sodium content. Consuming too much sodium can have detrimental effects on blood pressure and water retention, leading to a bloated appearance around the midsection. To combat this, consider selecting Hormel's lower sodium option to reduce your sodium intake.
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Hormel Chili Less Sodium with Beans
Per 1 cup (247 g): 270 calories, 9 g fat (3 g saturated fat), 670 mg sodium, 30 g carbs (3 g fiber, 5 g sugar), 16 g protein
20) Libby's Vienna Sausage in Chicken Broth
Per 4 sausages (59 g): 170 calories, 15 g fat (4 g saturated fat), 290 mg sodium, 3 g carbs (0 g fiber, 0 g sugar), 6 g protein
Libby's Vienna Sausages are known for their low sodium content, but they have some drawbacks worth considering. While they do a great job of keeping the sodium count low, they have a high calorie and fat count compared to other products on the market. Additionally, one concern with the brand is the use of sodium erythorbate, a preservative that may cause allergic reactions, gout-like symptoms, and kidney stones in a small percentage of the population. To avoid this questionable additive and reduce your consumption of fat-laden calories, consider choosing Armour's sausages instead. Just make sure to drink extra water to counteract the high salt content.
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Armour Original Vienna Sausage
Per 4 sausages (60 g): 120 calories, 10 g fat (3 g saturated fat), 630 mg sodium, 1 g carbs (0 g fiber, 1 g sugar), 7 g protein