Sometimes the healthiest foods aren't the newest trends; they're the simple storecupboard staples we've forgotten about. Whether they're rich in high-quality protein and omega-3 fats, improve heart health or lower LDL ('bad') cholesterol, these humble tins deserve a spot in your recipe rotation.
These storecupboard items aren't just good for their health benefits – their long shelf life helps reduce food waste compared to fresh varieties. They're light on the wallet, too. To celebrate the unsung heroes of the cupboard, three nutritionists share which tins should make a firm spot in your dinner rotation.
1. Tinned sardines
Tinned sardines are one of the most nutrient-dense tinned foods available. Nichola Ludlam-Raine, a registered dietitian and author of How Not to Eat Ultra-Processed, believes that they're also one of the most underrated foods in the cupboard. "They're rich in high-quality protein and omega-3 fats, which support heart and brain health, and because you eat the soft edible bones, they're also an excellent source of calcium."
Nichola warns not to be put off by their old-fashioned reputation. "They also provide vitamin D, iodine and vitamin B12, making them a particularly nutrient-dense choice. They're affordable, have a long shelf life and can be added to salads, wholegrain toast, pasta or jacket potatoes for a quick, balanced meal. If you choose sardines in spring water or tomato sauce rather than oil, they can also be lower in calories. In the UK, we're encouraged to eat at least two portions of fish each week, one of which should be oily, and tinned sardines are an easy, affordable way to help meet that recommendation."
Tinned sardine recipes:
Spicy sardines on toast
Spicy sardine dip
2. Tinned cannellini beans
Summra Nasir, a public health nutritionist, believes it's time to bring the humble tinned cannellini bean back into the spotlight. "They may not be the latest superfood, but they're one of the most nutritious, affordable, and versatile staples you can buy," she says.
Not only are cannellini beans packed with plant protein (7-8g per 100g) and fibre (6-7g), but they also "help keep you fuller for longer, support gut health, and promote a healthy gut microbiome," Summra says. "Their low glycaemic index means they release energy slowly, helping to stabilise blood sugar levels, making them an excellent choice for people living with obesity, prediabetes, or Type 2 Diabetes."
Summra also notes that regularly eating beans and other pulses has also been linked with improved heart health and lower LDL (bad') cholesterol. "Best of all, they're inexpensive, have a long shelf life and are ready to eat. Simply drain and rinse before adding them to soups, salads, stews, pasta dishes or blending into dips."
Tinned cannellini bean recipes:
Cannellini bean & fennel ragu
Avocado & cannellini bean dip
3. Tinned mackerel
Looking for cheap and cheerful ways to get healthy Omega-3 fish oils into your diet without having to spend on fresh fish? Tinned mackerel is your answer. “Mackerel is rich in omega-3s, affordable and packed with protein,” explains Jo Williams, a registered nutritionist. “It can be used in a variety of different dishes, such as pasta, fishcakes, mashed on toast or simply added to salads,” she adds.
Tinned mackerel is also a source of vitamin B12 and selenium, and supports heart health.
Tinned mackerel recipes:
Peppered mackerel fishcakes
Spiced mackerel on toast with beetroot salsa
4. Tinned crab
Tinned crab should not be overlooked, Summra says; affordable and versatile, it's one of the most nutritious and convenient sources of protein you can keep in your cupboard. "It's rich in high-quality protein (around 20-25g per 100g), supports muscle maintenance, satiety and healthy ageing while being naturally low in calories and saturated fat," she says.
Tinned crab is also an excellent source of vitamin B12, Summra explains, which is essential for energy production, red blood cell formation and nervous system function. "It provides important minerals including selenium, zinc, copper, and phosphorus to support immune health, thyroid function, and bone health.".
While tinned crab does contain omega-3 fatty acids – which contribute to heart and brain health – the amount is lower than in oily fish, such as salmon or sardines.
"For those living with obesity or Type 2 Diabetes, tinned crab is a nutrient-dense protein that can help improve fullness when included in balanced meals, making it easier to manage appetite and support blood glucose control."
Summra recommends adding crab to salads, wholegrain sandwiches, jacket potatoes, pasta dishes or mixed with Greek yogurt, lemon and herbs for a protein-rich lunch. "Just choose varieties with no added sugar and be mindful of the sodium content by comparing labels," she says.
Tinned crab recipes:
Chilli crab & cherry tomato linguine
Crab risotto
5. Tinned lentils
A tin of lentils makes a budget-friendly convenient source of protein, fibre and slow-release carbohydrates, making it easy to boost soups, curries and salads without lengthy cooking. "Tinned lentils are a brilliant storecupboard staple because they're packed with both fibre and plant protein – a combination that helps keep you fuller for longer and supports gut health," says Nichola. "They also provide important nutrients such as iron, folate and potassium."
Nichola believes that the best thing about lentils is the convenience. "Because they're already cooked, you simply need to drain and rinse them before adding them to soups, curries, stews, salads or pasta sauces. They're an easy way to increase your fibre intake and eat more plants without spending hours in the kitchen."
Tinned lentil recipes:
Lentil & mushroom shepherd’s pie with parsnip mash
Lentil, ras-el hanout & date ‘meatballs’ with olive salsa
6. Tinned sweetcorn
Tinned sweetcorn is an often-overlooked storecupboard ingredient, despite it providing fibre, B vitamins and carotenoids such as lutein and zeaxanthin, which support eye health. It also adds colour, crunch and sweetness to meals, including salads, veggie tacos or quesadillas.
"It's high in insoluble fibre – which the gut loves – and will contribute towards the 30g per day target (which most of us are not reaching!). As a vegetable, one serving (a handful) counts towards your 5-a day. It also contains some vitamin C and antioxidants, contributing to overall health and wellbeing. Make sure to choose the sweetcorn canned in water, rather than sugar," explains Jo Williams.
Tinned sweetcorn recipes:
Sweetcorn & courgette fritters
Tuna pasta bake
source https://www.bbcgoodfood.com/health/tinned-foods
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