8 Foods That Are Always Better Fresh—Not Canned

In a perfect world, there would be no food waste. But fresh food expires, and you don’t always have the opportunity to use it up before it does. Enter canned goods—they’re shelf-stable for years at a time, so you have a much larger window to get your money’s worth and reduce food waste. Canned foods are also on the more affordable side compared to fresh and some frozen foods, so sometimes it just makes sense to grab canned soups, veggies, and so on.

So, what’s the catch? Canned foods are known for being high in sodium. Salt is often added for taste, but it also functions as a preservative. They may also contain processed ingredients or high levels of metals, so some canned foods are best when enjoyed in moderation. There’s also the issue of taste and texture—fresh foods may be more appetizing than the canned options. Here are some canned foods that may be best left at the store, along with what you should get instead.

Chicken

Canned chicken can provide plenty of nutrients, but it may not be the best way to eat this versatile protein. Like many canned goods, canned chicken is often high in sodium due to the salty brine. In order for chicken to be canned, it must undergo a sterilization process as well. This prevents bacteria, but makes canned chicken a processed food, so it should be eaten in limited quantities. Instead, grab yourself a package of boneless, skinless chicken breasts for a healthy protein you can dress up with your favorite seasoning or marinade.

Pasta

You can get all kinds of canned noodles and pasta to keep in your pantry—spaghetti, ravioli, and other varieties. They’re an affordable and easy way to get dinner on the table, but getting fresh pasta from the refrigerated section of the grocery store (or even boiling boxed pasta) is a big step up. It only takes a few minutes to cook pasta at home, and the taste and texture is a lot better than when it comes from a can, so it’s worth the extra effort. You’re also more likely to have leftovers.

Sausage

Sausage itself is a processed meat, so canned Vienna sausages aren’t exactly a healthy food, even though they’re high in protein. While tasty and affordable, canned sausages could be carcinogenic due to their additives. Canned sausages and other processed meats may be fine to eat in moderation, but aren’t something to add to your weekly grocery list. Opt for lean cuts of pork, such as pork tenderloin, instead. You’ll get more protein while controlling the amount of salt yourself.

Olives

Canned olives are stored in a brine made up of salt and vinegar. Its purpose is to prolong the life of the olives, but in doing so, the brine causes them to soften and become very mushy. This is especially problematic for pitted and sliced olives, which are more exposed to the brine they’re stored in. Instead of buying canned olives, look for olives stored in jars. They have a brine too, but olives in jars have a firmer texture, so they’re not as mushy. They’re also likely lower in sodium compared to canned olives.

Sauerkraut

Fermented foods are an excellent source of gut-friendly probiotics. However, those probiotics can be killed off when heated. Sauerkraut is an example of a fermented food that’s good for you, but in order to make it, it must be heated. Unlike canned sauerkraut, sauerkraut packaged in jars is processed more gently, which helps it retain more of the beneficial live cultures. It’s also tastier and less tender. In other words, if you have to choose between sauerkraut in a can versus jar, go for the latter. Or, if you’re feeling bold, try to make a batch yourself.

Albacore Tuna

Tuna is high in protein, healthy fats, and other nutrients. You can buy canned tuna and have a shelf-stable source of protein at the ready, but you shouldn’t eat tuna too frequently. Tuna contains high levels of mercury, which can accumulate in your body. Canned tuna isn’t higher in mercury than fresh tuna, so what’s one to do? Get a different type of tuna, such as skipjack tuna, which is lower in mercury, and space out your tuna consumption.

Certain Fruits

Fresh fruit is always more expensive, right? Not always. According to USDA data, you could save some money by buying certain fruits fresh, frozen, or dried, compared to canned. The data suggests that berries, papaya, pears, citrus fruits, apricots, and apples are more expensive to buy in a can compared to other ways. Skip the canned fruit medleys, because it may be cheaper to make ‘em yourself using fresh fruits (and you’ll probably consume less sugar and high-fructose corn syrup this way, too).

Certain Vegetables

Buying seasonal produce is considered one of the best ways to save money on vegetables. It can depend on the time of year, but USDA data suggests that canned mushrooms, squash, okra, carrots, kale, mustard greens, and Brussels sprouts are more expensive than buying them any other way. Though rare, low-acid canned vegetables like peas and beets also run the risk of botulism. These veggies are usually available in the produce section, so you may be able to get them fresh and on sale.