The Best Canned Foods You Should Be Eating for Weight Loss

Ever stared into your pantry, eyeing that can of beans, and wondered if it could help you lose? You’re not alone. Canned foods can be a surprisingly effective tool in your weight loss journey. They’re convenient, affordable, and, when you choose the right ones, incredibly nutritious. Let’s dive into the best canned foods for weight loss and how to make smarter choices that next time you’re in the canned food aisle.

Are Canned Foods Healthy?

You might have heard mixed opinions about canned foods. Some say they’re loaded with preservatives and lack nutrients, while others swear by their convenience and affordability. The truth? Some canned foods retain their vitamins and minerals just as well as, if not better than, their fresh counterparts. They can absolutely be a healthy part of your diet—if you choose wisely.

The Best Canned Foods for Weight Loss

Artichoke Hearts

Why They’re Great: Artichokes are one of the highest-fiber vegetables—½ cup has 4 grams of fiber and just 35 calories, per the USDA. 

Try This: Artichoke & Spinach Salad – GLP Elite™

Ingredients:

• 1 can of artichoke hearts, drained and quartered
• 2 cups fresh spinach leaves
• ¼ cup cherry tomatoes, halved 
• 2 Tbsp Walden Farms® Balsamic Vinegar
• 1 Tbsp extra-virgin olive oil
• Salt and pepper, to taste

Directions: 

1. In a large bowl, combine spinach, artichoke hearts, and cherry tomatoes.
2. Whisk together balsamic vinegar, olive oil, salt, and pepper.
3. Drizzle the dressing over the salad and toss gently.
4. Serve immediately for a refreshing, nutrient-packed meal.

Servings: 3 servings of complex carbs.

Beans

Why They’re Great: Whether it’s black beans, kidney beans, or chickpeas, beans are packed with protein and fiber. Just ½ cup of black beans has 8 grams of fiber and 7 grams of protein, plus micronutrients like iron, calcium and potassium.

Try This: Black Bean & Avocado Wrap – GLP Elite™

Ingredients:

• 1 can of black beans, drained and rinsed
• 1 whole-grain tortilla
• 1/4 avocado, sliced
• Handful of mixed greens
• 2 Tbsp salsa
• 1 Tbsp lime juice

Directions:

1. In a bowl, slightly mash the black beans and mix in lime juice.
2. Spread the bean mixture onto the tortilla.
3. Layer with avocado slices and mixed greens.
4. Drizzle salsa over the top.
5. Roll up the tortilla tightly and enjoy!

Servings: 4 servings of complex carbs and 1 serving of fat.

Corn

Why Its Great: A good source of fiber and adds a sweet crunch to meals. A ½ cup of canned corn has 2 grams of fiber and 2.5 grams of protein, as well as other nutrients like potassium, folate and choline.

Try This: Corn & Tomato Salsa – GLP Elite™

Ingredients:

• 1 can of corn, drained
• 1 can of diced tomatoes, drained
• ¼ cup red onion, finely chopped
• 1 jalapeño, seeded and minced (optional)
• 2 Tbsp fresh cilantro, chopped
• Juice of 1 lime
• Salt and pepper, to taste

Directions: 

1. In a medium bowl, combine corn, tomatoes, red onion, jalapeño, and cilantro.
2. Squeeze lime juice over the mixture.
3. Season with salt and pepper.
4. Mix well and serve with veggie sticks or as a topping for grilled chicken.

Servings: 3 servings of complex carbs and 1/2 a serving of vegetables.

Lentils

Why They’re Great: Low in fat and high in protein and fiber, lentils help keep hunger at bay and support muscle maintenance. A ½ cup of canned lentils provides about 8 grams of protein and 7 grams of filling fiber. 

Try This: Lentil & Vegetable Soup – GLP Elite™

Ingredients:

• 1 can of lentils, drained and rinsed 
• 2 cups low-sodium vegetable broth
• 1 carrot, diced 
• 1 celery stalk, diced
• ½ onion, chopped 
• 1 clove garlic, minced
• 1 Tbsp olive oil 
• 1 tsp dried thyme
• Salt and pepper, to taste

Directions:

1. In a pot, heat olive oil over medium heat.
2. Add onion, carrot, celery, and garlic; sauté until vegetables are tender.
3. Stir in lentils, vegetable broth, and thyme.
4. Bring to a boil, then reduce heat and simmer for 15 minutes.
5. Season with salt and pepper before serving.

Servings: 3 servings of complex carbs and 4 servings of fat.

Pumpkin

Why It’s Great: It’s rich in the antioxidant vitamin A, which is known for its role in eye health. And it’s a simple, tasty and healthy addition to soups, sauces and baked goods.

Try This: Pumpkin Spice Overnight Oats – GLP Elite™

Ingredients:

• ½ cup rolled oats 
• ½ cup unsweetened almond milk 
• ¼ cup canned pumpkin puree 
• 1 tsp chia seeds 
• ½ tsp pumpkin pie spice
• Stevia or natural sweetener to taste (optional)

Directions:

1. In a jar or bowl, combine oats, almond milk, pumpkin puree, chia seeds, and pumpkin pie spice.
2. Stir well to mix all ingredients.
3. Cover and refrigerate overnight.
4. In the morning, stir and add sweetener if desired. Enjoy cold or warmed up.

Servings: 1 1/4 serving of complex carbs and 3/4 serving of fat.

Salmon

Why It’s Great: Salmon is rich in omega-3 fatty acids and high-quality protein, promoting heart health and muscle recovery. A 3 oz. portion of canned salmon has 20 grams of protein alongside those heart-healthy omega-3s.

Try This: Salmon Patties with Yogurt Dill Sauce – GLP Elite™

Ingredients:

• 1 can of salmon, drained and flaked 
• 1 egg, beaten 
• ¼ cup whole-grain breadcrumbs 
• 2 Tbsp green onions, chopped
• 1 Tbsp lemon juice
• 1 Tbsp olive oil 
• Salt and pepper, to taste

For the Yogurt Dill Sauce:

• ½ cup plain Greek yogurt 
• 1 Tbsp fresh dill, chopped
• 1 tsp lemon juice

Directions:

1. In a bowl, combine salmon, egg, breadcrumbs, green onions, lemon juice, salt, and pepper.
2. Form the mixture into small patties.
3. Heat olive oil in a skillet over medium heat.
4. Cook patties for 3-4 minutes on each side until golden brown.
5. For the sauce, mix Greek yogurt, dill, and lemon juice in a small bowl.
6. Serve salmon patties topped with the yogurt dill sauce.

Servings: 7 servings of protein, 1 serving of complex carbs, and 4 servings of fat.

Tomatoes

Why They’re Great: Packed with antioxidants like lycopene, tomatoes can help reduce the risk of chronic diseases. A ½ cup of canned tomatoes packed in tomato juice with no added salt has just 20 calories and provides 2 grams of fiber, 1 gram of protein, 12 milligrams of sodium and 3 grams of total sugars (with no added sugars).

Try This: Tomato Basil Soup – GLP Elite™

Ingredients:

• 1 can of crushed tomatoes
• 1 cup low-sodium vegetable broth
• ½ onion, chopped
• ¼ cup fresh basil leaves, chopped
• 2 cloves garlic, minced
• 1 Tbsp olive oil
• Salt and pepper, to taste

Directions:

1. Heat olive oil in a pot over medium heat.
2. Add onion and garlic; sauté until translucent.
3. Stir in crushed tomatoes and vegetable broth.
4. Bring to a simmer and cook for 15 minutes.
5. Stir in fresh basil, salt, and pepper.
6. Use an immersion blender to purée the soup until smooth. Serve hot.

Servings: 1 serving of vegetables and 4 servings of fat.

Tips for Choosing Canned Foods

Not all canned foods are created equal. Here’s how to make the smartest choices:

• Watch the Sodium Levels: Excess sodium can lead to water retention and bloating. Opt for “low-sodium” or “no-salt-added” versions. Rinsing canned vegetables and beans can further reduce sodium content.
• Avoid Added Sugars: Choose fruits canned in water or natural juice, not syrup. Always check the nutrition label for added sugars.
• Check the Ingredient List: Fewer ingredients usually mean fewer additives. Look for products where the main ingredient is the food itself, without unnecessary extras.
• Mind Portion Sizes: Measure out servings instead of eating straight from the can to keep portions in check.
• Avoid Buying Cans with Dents, Bulges, or Cracks: Eat canned foods only from cans that are sealed, free from dents and smell and look fresh when opened.