9 Canned Foods To AVOID At All Costs, According To Dietitians

The canned food aisle can feel like a minefield. It’s full of hidden sodium, sugar, and preservatives. While cans are convenient, not all are created equal.

You’re trying to eat healthy. But simple foods like canned soup or fruit might be hurting your diet. Some have more sodium than a bag of pretzels. Others have more sugar than a donut.

This article will show you the 9 worst canned foods to avoid, based on dietitian advice and 2025 nutritional guides.

You’ll learn why they are unhealthy canned foods and, most importantly, what to grab instead.

1. Canned Pastas & “Kid Foods” (e.g., Ravioli, SpaghettiOs)

These “kid-friendly” foods are often a sentimental choice, but they are ultra-processed. They are loaded with sodium, added sugars like high-fructose corn syrup, and refined flour.

It means they have almost no fiber or protein to keep you full. Just one small cup can pack over 700 mg of sodium and 10 to 15 grams of sugar, which is why they are one of the key unhealthy canned foods to avoid.

The refined pasta and sugary sauce will only spike blood sugar and leave you hungry again quickly.

• Problem: High in sodium (700mg+) and sugar (10-15g) per cup.
• Dietitian’s Tip: “These are nutritionally empty. They will spike blood sugar and not provide lasting energy.”
• Smarter Swap: Mix (rinsed) canned chickpeas or lentils with a jar of “No Salt Added” crushed tomatoes.
• How to Use: Serve your new, healthy mix over whole-wheat pasta.

2. High-Sodium Canned Soups

Canned soup is a classic convenience food, but it’s one of the biggest sources of hidden sodium. Salt is used as the primary preservative and flavor-enhancer.

Many popular “chunky” or “creamy” brands contain 800 to 1,000 mg of sodium per serving, and a single can often has two servings.

It means one bowl can use up over 60% of your ideal daily sodium limit. This makes them one of the most common canned foods high in sodium.

• Problem: Can contain 1,600-2,000 mg of sodium per can.
• Dietitian’s Tip: “Look for brands explicitly labeled ‘Low Sodium,’ which must be 140 mg or less per serving.”
• Smarter Swap: Buy low-sodium or “No Salt Added” bone broth or vegetable broth.
• How to Use: Add your own (rinsed) canned beans, canned chicken (in water), and frozen vegetables for a quick, healthy soup.

3. Canned Fruits in Heavy or Light Syrup

Canned fruit seems healthy, but the liquid it’s packed in matters most. The “syrup,” whether “heavy” or “light,” is just sugar water, often made with high-fructose corn syrup.

This added sugar completely negates the health benefits of the fruit. A single half-cup serving in heavy syrup can contain over 20 grams of added sugar.

That’s almost half of your entire 50-gram daily limit. “Light syrup” is not much better and should also be avoided.

• Problem: “Heavy syrup” can add 20g+ of added sugar per serving.
• Dietitian’s Tip: “This is one of the easiest swaps to make. Always read the label to see what the fruit is packed in.”
• Smarter Swap: Look for canned fruit that is labeled “Packed in 100% Juice.”
• Best Swap: Choose fruit that is “Packed in Water.”

4. Canned Baked Beans & “Flavored” Beans

The beans themselves are very healthy. They are a great source of fiber and protein. The problem is that “baked beans” or “flavored beans” are drowned in a thick sauce made of sugar, molasses, and salt.

Many popular brands have 15 to 20 grams of added sugar per serving, which is as much as a cookie. They also pack over 500 mg of sodium.

Plain beans are a superfood; flavored beans are often closer to candy.

• Problem: High in added sugar (15-20g) and sodium (500mg+).
• Smarter Swap: Buy a can of plain black, pinto, or kidney beans labeled “No Salt Added.”
• Dietitian’s Tip: If you can only find regular beans, pour them into a colander and rinse them under water.
• Proof: Rinsing your beans well can wash away up to 41% of the sodium.

5. Processed Canned Meats (e.g., Vienna Sausages, Spam, Potted Meat)

These are some of the most ultra-processed items in the entire grocery store. They are packed with sodium, unhealthy saturated fats, and preservatives like sodium nitrites.

These ingredients are used to make them last for years on a shelf. A small 2-ounce serving of Vienna sausage can have 500 mg of sodium and 12 grams of fat.

These are “last resort” foods, not items for a regular, healthy diet.

• Problem: Extremely high in sodium, saturated fat, and preservatives like nitrites.
• Dietitian’s Tip: “Prioritize fresh or frozen protein. If you must use a can, there are much better options.”
• Smarter Swap: Choose canned tuna, salmon, or chicken.
• Key Detail: Make sure your canned fish or chicken is packed in water, not oil, and that the only ingredients are the protein and sea salt.

6. Canned Pie Fillings

It is not fruit. It is a dessert topping. Do not confuse “canned pie filling” with “canned pumpkin.” Pie fillings are almost entirely high-fructose corn syrup, modified cornstarch, and artificial flavors.

They contain very little actual fruit. A tiny 1/3-cup serving can have 20 grams or more of added sugar. You are much better off making your own simple filling with real fruit.

• Problem: Almost entirely sugar and corn syrup, with 20g+ of added sugar per small serving.
• Dietitian’s Tip: “It’s easy to make your own. Just simmer frozen fruit like berries or cherries with a teaspoon of cornstarch and a tiny bit of maple syrup.”
• Smarter Swap: Buy 100% canned pumpkin puree (this is not pie mix).
• Another Swap: Use canned crushed pineapple (packed in 100% juice). This way, you control the sugar.

7. Canned “Ready Meals” (e.g., Beef Stew, Chili, Corned Beef Hash)

These “meal in a can” products promise a hot, hearty dinner in minutes. But they pay for that convenience with a massive amount of sodium and saturated fat.

These ingredients are used to make the meal taste good and stay preserved. A one-cup serving of beef stew or chili can easily top 1,000 to 1,200 mg of sodium. That is a huge amount for a single part of your day.

• Problem: A single serving can have 1,000-1,200 mg of sodium.
• Dietitian’s Tip: “A ‘meal in a can’ is convenient, but the sodium cost is just too high for a regular meal.”
• Smarter Swap: Make your own quick, healthy chili base.
• How to Use: Combine a box of low-sodium broth, a can of (rinsed) kidney beans, and a can of “No Salt Added” diced tomatoes.

8. Most Canned Vegetables (with a caveat)

The vegetables themselves are healthy and nutritious. The problem is that most canned vegetables are packed in a high-sodium brine, which is just salt water.

It is done to preserve their freshness, texture, and taste. For example, a half-cup of standard canned green beans can have 350 mg of sodium.

The same amount of fresh or frozen green beans has around 5 mg. This isn’t an “at all costs” avoid, but you must be smart about it.

• Problem: Packed in high-sodium brine (salt water) for preservation.
• Dietitian’s Tip: “This is a must-do-this-one-thing item: Rinse them!“
• Best Swap: Buy frozen vegetables. They have no added salt and often retain more nutrients.
• Good Swap: Look for any canned vegetable that is clearly labeled “No Salt Added.”

9. Canned “Cream of” Soups (e.g., Cream of Mushroom, Cream of Chicken)

These are rarely eaten as soup. Instead, they are used as a binding ingredient for casseroles. The problem is they are a high-sodium, high-fat, modified-starch delivery system.

A half-cup serving (which is never what people use) has around 870 mg of sodium. It means a full can dumped into a casserole adds over 2,000 mg of sodium before you add anything else.

This one ingredient can ruin an otherwise healthy home-cooked meal.

• Problem: One can adds 2,000mg+ of sodium to a casserole.
• Dietitian’s Tip: “This is the one ingredient that can single-handedly ruin the health profile of your meal.”
• Smarter Swap: Use a low-sodium broth and thicken it with a cornstarch slurry (a little cornstarch mixed with cold water).
• For Creaminess: To get a creamy texture, blend silken tofu or soaked cashews as a high-protein, healthy base.

Conclusion

The canned food aisle doesn’t have to be intimidating. As you’ve seen, it’s filled with both nutritional traps and healthy, affordable staples. The difference is almost always in the sodium, added sugar, and preservatives.

Your new mission is to become a label expert. Next time you shop, ignore the front of the can and read the Nutrition Facts label.

Look for “No Salt Added” and “Packed in Water/Juice.” Check the %DV for sodium.

By avoiding these specific canned foods to avoid, you can make your pantry a powerful tool for your health goals.