It is increasingly fashionable to eat canned goods, and it’s understandable, since they are not only generally quite healthy, but also quick and able to resolve a dinner in minutes. However, their widespread popularity has made us overlook something important: not all supermarket options are equally healthy. The nutritionist Saúl Sánchez has tried to bring some order to this topic, which is why he uploaded a video to his TikTok account in which he analyzes and rates the most common canned products, explaining which ones are truly healthy and which ones aren’t as healthy as believed.
Watch out for tuna in tomato sauce
At first glance, tuna in tomato sauce may seem like an identical option to plain tuna, just with a flavor boost. The expert warns that, although everything might lead us to believe otherwise, we shouldn’t be fooled. The reality is that it isn’t as healthy as the regular tuna, due to the ingredients it contains and that we don’t see. “This variety contains oils of poorer quality such as sunflower oil and, in many cases, it also contains sugar, which can significantly affect its nutritional value,” explains the expert. Sánchez gives it a 6 out of 10.
The Top Canned Goods
If what you want is to start buying the truly healthy cans to take care of your body, the nutritionist is clear: small blue fish and natural options are the best.
- Mackerel in olive oil (Note: 9/10): It takes the top score on the list. It has all the benefits of tuna, but with a remarkable advantage: being a smaller fish, it accumulates far less mercury.
- Sardines in olive oil (Note: 8.5/10): Another excellent option. They share the benefits of tuna, but with an extra: “the amount of Omega-3 fatty acids is probably a bit higher and also the calcium, because in this case you eat the small bones.”
- Tuna in olive oil or in natural oil (Note: 8/10): A classic that usually appears in rankings due to its “good source of proteins and Omega-3 fatty acids.” The olive oil included is of good quality, so there’s no problem. That said, the expert issues a warning: watch out for the mercury content, which can be dangerous for sensitive populations such as pregnant women.
- Canned salmon in natural juice (Note: 8/10): Another very good product and worth buying. It is a great source of protein and Omega-3, though with some sodium. The only drawback the expert notes is that “it’s a bit expensive.”
In addition to these, the nutritionist also analyzed other options that are often very popular:
Mussels in escabeche (Note: 7/10)
They have a very high nutritional density. Not only do they provide protein, but a great amount of minerals such as iron, which is excellent for preventing anemia. The only reason they don’t score higher is that the escabeche is usually made with sunflower oil instead of olive oil.
Garlic squid in a can (Note: 5/10)
Here comes one of the things that may surprise: “it isn’t even squid, it’s cuttlefish.” Although it is usually rich in protein, vitamin B12 and phosphorus, typically the product degrades when cooked: “the oil it contains is refined sunflower oil of rather poor quality… the preparation fouls it a bit.”
Are cans better or glass jars?
For all those who are truly fans of canned foods, the same question has always existed. However, Saúl Sánchez has been quite clear on this: you should always prioritize glass jars. “This way we ensure that they will not release heavy metals, even in small amounts, into the contents; and these can accumulate over the long term in the body and cause an uncertain effect,” he explains.
