True, canned vegetables are often cheaper, but that does not mean they lack any nutritional value or great taste. Cheaper does not mean lower quality, it means greater value for money.
Nutritionally, canned vegetables offer similar benefits to their fresh counterparts, as they typically undergo minimal processing before being sealed in an airtight container. By preserving the vegetables soon after harvest, many of the essential vitamins and minerals are retained, ensuring that consumers have access to nutritious options all year round. This is particularly beneficial for those who live in areas without access to a wide variety of fresh produce or during seasons when certain vegetables are not available.
The benefits of vegetables in a can include long expiry dates, keeps food fresh until consumed, reduces food waste, is cost effective and provides the table with a healthy addition to a meal.
Imagine it’s been a long day at work, the kids have come back from school desperate to be fed, and the last thing you want to do is go grocery shopping.
However, in your pantry lies a variety of canned veggies to make your dinner quick, healthy, and filling.
We have created a list of the 9 best canned vegetables to make your online grocery shopping even easier, along with a useful buyers’ guide and FAQ to answer any queries or misconceptions.
In a hurry?
If you are in a rush, our top pick is Green Giant Vegetable Blend. A mixture of a variety of fresh vegetables including carrots, beans, sweetcorn and peas to name a few, this product has everything needed to tick off your five-a-day.
Mixed vegetables are a great staple for any pantry, providing fresh vegetables for a side dish, stir fry, or a soup. Great value for money and taste, these canned vegetables cannot be missed.
The Green Giant Vegetable Blend is a must-have for any cupboard, pantry or shelf.
Mixed vegetables are packed with the nutritional benefits from all the fresh vegetables, just at a better value for money and preserved for much longer.
These cans come in at $28.02 for a pack of 12, averaging at $2.30 per can.
Green Giant is a mostly non-GMO company for its vegetables, meaning their food is as fresh as the day it was grown and picked and isn’t genetically modified in any way.
Pros
Great value for money
Staple for pantry
Five-a-day and versatile for a variety of meals
Cons
Not a pop-up tab as mentioned in the Customer questions and answers, so a can opener is needed
Another recommended Del Monte product, their Green Lima Beans are grown in the USA, non-GMO and packed with rich flavour. A pack of 12 costs $11.76, so each can is a jaw-dropping $0.98.
Containing just the beans in water and sea salt, these beans are ready to be used in any way; warmed and on the side of a meal, or in a casserole or soup.
Alternatively, as they are already cooked, they work well in a salad after draining.
Pros
Lima beans aren’t the easiest to find in grocery stores, so ordering online is more convenient
Versatile and does not require heating for every usage
Mushrooms are not the typical vegetable to be canned, but given the short shelf life of fresh vegetables, Native Forest have the ideal option for long-lasting portobello mushrooms.
Low in fat and calories, kosher, and organic, these mushroom slices are ideal to tick off one of your five-a-days. Native Forest commits to supporting sustainable and non-GMO farming.
A pack of 12 costs $23.62, with each can averaging at $1.96.
Pros
Adaptable after draining, can be used for stir frys, pizzas, omelettes and soups for example
Good substitute for fresh mushrooms if they are not readily available
Rich in vitamin B
Cons
Advisable to rinse after draining to lower the sodium levels
Sweet Corn is one of those staple vegetables that should belong in every pantry.
The ideal sweet substance for a meal, canned sweetcorn keeps for a long time. Libby’s Whole Kernel Sweet Corn is made with farm fresh goodness with no added sugar, and tastes as fresh as frozen corn.
For a pack of 24 at the low price of $23.00, $0.95 per can, this high value and tasty Sweet Corn is ideal to keep stocked up in a pantry for any meal or snack.
Whilst technically a fruit, canned tomatoes are another perfect staple product for any cupboard.
At $1.79 per can, Whole Foods Market have the quintessential canned tomatoes that work in a wide variety of meals such as a chili con carne, a bolognese, or a salsa dip.
Organically grown in California’s San Joaquin Valley, these tomatoes are fat free with no added sugar for a very affordable price.
Pros
Very adaptable and a staple canned vegetable
More affordable than fresh tomatoes
Low in calories, fat and sodium (check for no added salt)
High in potassium, fibre and vitamin C
Cons
Whole Foods Market is transitioning the packaging for this product, so the product may have new packaging. This will not affect the product’s quality
Another one of Libby’s finest products, their canned Whole White Potatoes are designed for a quick and easy alternative to buying fresh from a grocery store.
It is very common to buy fresh potatoes and for them to go off quickly, so canned potatoes are a good alternative.
These canned potatoes are best rinsed and seasoned to taste, and can be cooked in any form for a meal. A pack of 6 costs $25.00, coming at $4.16 a can.
Whilst this may seem more expensive than fresh potatoes, canned potatoes have a longer shelf life and are just as edible.
Pros
Fresh and tasty
Good to purchase as a backup
Good source of iron and vitamin C
Cons
Slightly more expensive than fresh potatoes from a grocery store, but they do last longer
Last but certainly not least is the ever-faithful canned chickpeas. Nature’s Greatest Goods Organic Chickpeas cost $27.99 for a pack of 12, $2.33 per can, which is great value for money.
These chickpeas are ready to serve, vegan, kosher, and a great source of protein for non-meat eaters.
Chickpeas are a delicious all-around vegetable that can be roasted, added to a salad, or made into hummus just as examples.
They are also great to experiment with, as they make great fritters, curries, and winter soups.
Pros
All-around pantry necessity
Good quality
Cons
Large quantity, so they are best kept in fridge after opening
Not always as creamy as fresh chickpeas
The 9 Best Canned Vegetables Buying Guide
Price of canned vegetables
Canned vegetables are a useful alternative to fresh vegetables for an abundance of reasons, but mostly for the price.
Given the shelf life of fresh vegetables, even if kept in the appropriate storage, the price of such products is worth considering if they may not be used.
The beauty of canned vegetables, which can last 1-2 years beyond the expiration date on the can, is that they can exist as backups for meals in emergencies.
Due to the high preservation of canned goods, this means food can last longer and keep its nutritional value, thus being cost effective. This is beneficial to those on a budget or low wage, or to those who are unable to work.
Canned foods such as corn, green beans, tomatoes and peas are generally cheaper than a fresh or frozen version.
Nutritional value
As canned vegetables are picked at the height of freshness, the nutritional value is as high as fresh vegetables.
They are a convenient way to include vegetables into your diet, particularly the mixed vegetable cans which tick off each five-a-day.
It is worth looking at the ingredients in each can, though, as whilst most canned vegetables live in water and sea salt, it is important to look for added sugar or salt.
Added sugar or salt may affect people with health conditions such as type 2 diabetes or high blood pressure. It is also important to consider whether the company supports or uses GMO, as this will affect the quality of how organic the product is.
The process of canned goods is processing the food by peeling, cooking, shelling (whatever is appropriate for the food type), then sealing the cans, and finally heating the cans to kill bacteria. This means all minerals and vitamins are safe inside.
Tasty alternative
Whilst some brands of canned vegetables have a high sodium content, resulting in their vegetables not having the same texture as fresh vegetables, they can be used in cooking to make use of the nutritious taste.
They don’t need to be cooked for a long time, as the food has been in a bath of its own nutrients for however long, and overcooking may result in a mushy texture.
Butter, herbs and lemon juice are great sources of flavouring to really bring the veggies to life. If you find an abundance of canned vegetables in your pantry, they are great for soup making!
Benefits of canned vegetables
Ordering canned vegetables online may seem like a lazy form of grocery shopping, but this could not be further from the truth. It is important to have these goods kept in pantries and cupboards as backup meals and additions to meals.
Stockpiling is really helpful for working parents or adults as well as elderly people, or those who do not live close enough to a grocery store.
Canned goods are also ideal for people with limited storage, as they do not require a large amount of space as fresh vegetables do.
The only negative to buying cans online is the possibility of dents, though this should not affect the quality of the food, it is worth making a complaint to the manufacturer.
Do look out for any sharp dents - these dents can make small holes that let air in and ruin the product.
Canned vegetables are greatly beneficial to your plate as well as the environment.
The limited packaging is fully recyclable and reusable, cans can be used as storage for example, and prevents food wastage due to the portion sizes.
It is advisable to keep opened canned vegetables in the fridge, but preferably in a different container as the tin from the can may transfer to the contents of the food.
Frequently Asked Questions
Are canned vegetables better than no vegetables?
Of course! Canned vegetables offer the same amount of nutrients and health benefits as fresh vegetables, so it is important to include these in your diet for a healthy balance.
Not only are they good for you, but they are tasty and filling additions to any meal. It is important for everyone, especially young children and vulnerable people, to eat fruit and vegetables daily.
Are canned vegetables bad for you?
This is a common misconception that follows a stereotyped image of an ancient, hundred-year-old rusting can at the back of a cupboard, gathering dust and flies.
No, canned food should not be kept for a hundred years, and they are certainly not bad for you. All canned vegetables are picked at peak freshness and stored in mostly water and salt (depending on the brand and product) to maintain as much of the natural state as possible.
Studies have shown that canned vegetables hold the same nutritional value and both fresh and frozen vegetables, as all minerals and vitamins are locked in for a long duration of time.
Which canned vegetables taste best?
Canned vegetables maintain freshness, so in theory, none should taste bad. As with any vegetable, what matters is how you cook them.
Canned tomatoes are a brilliant example of a versatile product, as they can be used in almost every type of meal.
They are great for pasta dishes as a tasty sauce, as well as soup, chilli, or even with fried eggs and toast for breakfast. Sweet corn is great for a burst of sweetness, which is a lovely addition to a salad, pizza, or with tuna or chicken in a sandwich.
Peas are also a quick and easy addition to a meal to get at least one five-a-day in, and mixed vegetables tick every nutritional box.
As canned vegetables are cooked already, they do not need to be overcooked into a mush, but they can be reheated with butter and herb seasonings to change the taste if necessary.
Due to the size and convenience, they are also great for meal-preppers and dieters.
Which is better, frozen or canned vegetables?
As both frozen and canned vegetables are picked at the peak freshness, they are very similar and can’t be compared too much. As both can be kept for long periods of time, they are cost effective and great for storing in any kitchen.
One main difference is that frozen vegetables tend to use more packaging that is single use plastic and therefore not recyclable, whilst cans are recyclable and produce less waste.
As long as vegetables are consumed and nutrients are met, it doesn’t matter whether they were originally frozen or canned.
What are the best vegetables to stockpile?
Stockpiling is great for money saving, emergencies, and when a household runs out of food from a grocery shop.
Canned vegetables are useful for back-up, last-minute or we-have-no-food meals, but are also tasty additions to any planned meal. Just because they come in a can doesn’t mean they should be overlooked as unsatisfying.
Either way, stockpiling is a wise idea for any situation. Canned vegetables are so versatile for multiple meals, any leftover juice (from canned tomatoes or mushrooms, for example) can be used with other dry foods or even in a homemade gravy. Just be sure to be the owner of a can opener.
Canned Vegetables: Our Best 9 Picks
These options are sure to be a hit. So, gather your family and friends and enjoy. Let us know your thoughts!
Cassie brings decades of experience to the Kitchen Community. She is a noted chef and avid gardener. Her new book "Healthy Eating Through the Garden" will be released shortly. When not writing or speaking about food and gardens Cassie can be found puttering around farmer's markets and greenhouses looking for the next great idea.
