8 Fresh Foods You Should Always Choose Over Canned Alternatives

Ideally, food waste would be nonexistent. However, fresh produce spoils, and you may not always have time to use it before it goes bad. That's where canned foods come in—thanks to their long shelf life, they offer a much wider window for consumption and help reduce food waste. Canned items are generally cheaper than fresh or frozen alternatives, so opting for things like canned soups and vegetables can be a practical choice.

But here's the downside: Canned foods often come packed with high levels of sodium. Salt is added not only for flavor but also as a preservative. Some canned foods may also include processed ingredients or high metal content, meaning they’re better consumed in moderation. Additionally, the taste and texture of canned items may not compare to fresh versions. Let’s take a look at which canned goods you might want to avoid and the better alternatives to buy.

Chicken

Canned chicken may offer nutritional value, but it's not the ideal way to enjoy this versatile protein. Like most canned products, it tends to be loaded with sodium because of the salty brine used for preservation. Additionally, the sterilization process required for canning makes it a processed food, so it should be consumed sparingly. For a healthier option, pick up boneless, skinless chicken breasts, which you can season or marinate to your taste.

Pasta

Canned pasta varieties such as spaghetti and ravioli can be convenient and budget-friendly, but fresh pasta from the refrigerated section of your grocery store (or even dried pasta from a box) is a far better choice. Cooking fresh pasta only takes a few minutes, and the flavor and texture are significantly improved compared to canned versions, making the extra effort worthwhile. Plus, you'll likely have leftovers to enjoy later.

Sausage

Sausage is a processed meat, and while canned Vienna sausages are high in protein, they aren’t the healthiest choice. Though tasty and inexpensive, canned sausages contain additives that may make them carcinogenic. While it's okay to enjoy processed meats occasionally, they shouldn't be a staple on your weekly grocery list. Instead, opt for lean cuts of pork like pork tenderloin for a healthier protein source, where you can control the salt content.

Olives

Canned olives are preserved in a brine made of salt and vinegar to extend their shelf life. However, this brine causes the olives to soften and lose their texture, becoming mushy, especially for pitted and sliced varieties. Instead of buying canned olives, choose olives stored in jars. These maintain a firmer texture and are often lower in sodium compared to their canned counterparts.

Sauerkraut

Fermented foods are a fantastic source of gut-friendly probiotics, but heat can destroy these beneficial bacteria. Sauerkraut, a fermented food that’s good for you, is typically heated during production. Canned sauerkraut undergoes more processing, which can reduce its probiotic content, whereas jarred sauerkraut is processed more gently, retaining more of the live cultures. It’s also tastier and has a firmer texture. When choosing between canned and jarred sauerkraut, go for the jarred version—or, better yet, try making your own.

Albacore Tuna

Tuna is packed with protein, healthy fats, and other essential nutrients. While canned tuna provides a convenient, shelf-stable protein source, it shouldn't be a regular part of your diet. Tuna tends to contain high levels of mercury, which can accumulate in the body over time. The mercury content in canned tuna is no higher than that in fresh tuna, so what's the solution? Try opting for skipjack tuna, which has lower mercury levels, and spread out your tuna consumption.

Certain Fruits

Fresh fruit is often perceived as being more expensive, but that’s not always the case. According to USDA data, in some instances, buying fruits fresh, frozen, or dried can actually be cheaper than canned varieties. For example, berries, papaya, pears, citrus fruits, apricots, and apples tend to be more affordable in their fresh, frozen, or dried forms compared to canned. Skip the canned fruit mixes—they’re often pricier, and making your own using fresh fruit can save money and reduce your intake of added sugars and high-fructose corn syrup.

Certain Vegetables

One of the best ways to save money on vegetables is by buying seasonal produce. While the savings may vary depending on the season, USDA data shows that canned vegetables like mushrooms, squash, okra, carrots, kale, mustard greens, and Brussels sprouts tend to be more expensive than fresh or frozen alternatives. Additionally, low-acid canned vegetables such as peas and beets carry a small risk of botulism. These veggies are commonly found in the produce section, so you might find them fresh and on sale.