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Canned Vegetables

Canned Vegetables β€” Nutrients, Health Benefits, and Shopping Tips

Canned vegetables photo

Listonic Team

September 4, 2024

Canned vegetables can be a practical component of a nutritious diet. Learn about the various types available, their benefits, and how to select and prepare them to retain their nutrients.

Nutrients

Check the detailed nutritional values of canned vegetables, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

πŸ”₯ 41 kcal

Nutrients per: 100 g% Daily Value*
Carbs9 g3.27%
Fiber3 g10.71%
Sugars4 g8%
Glycemic Index35 -
Protein2 g4%
Sodium238 mg10.35%
Total Fat0 -

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes canned vegetables stand out:

35

🟢 Low Glycemic Index

Key takeaways

πŸ˜‹
Opt for no-salt-added or low-sodium options. Check the can for integrity and quality.
πŸ“¦
Store unopened cans of vegetables in a cool, dry place. Once opened, transfer to an airtight container, refrigerate, and use within three to four days.

Health benefits

Learn how canned vegetables can be a practical way to add essential nutrients to your meals, promoting a healthy lifestyle.
  • Rich in vitamins and minerals, depending on the type of vegetable, supporting overall health and well-being.
  • Supports digestive health with their fiber content, promoting regular bowel movements.
  • Convenient and shelf-stable, providing quick and nutritious vegetable options.
  • Low in calories, making them a healthy addition to meals.

Health risks

Learn about the potential health risks and concerns associated with canned vegetables.
  • High sodium content in many canned varieties, which can contribute to hypertension and increased cardiovascular risks.
  • Potential for BPA exposure from the lining of some cans, which has been linked to potential health risks such as hormonal imbalances.
  • Possible loss of nutrients due to the canning process, which can reduce the vitamin and mineral content of vegetables.
  • Risk of contamination with harmful bacteria or toxins if the can is damaged or improperly processed.
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How to choose canned vegetables

For the best canned vegetables, find those that are vibrant and resemble their fresh state. The brine should be clear and not too salty. Seek out varieties packed in water or natural juices and devoid of added salts or sugars.

Avoid canned vegetables that look dull or emit an off odor, signs that they have been stored improperly for extended periods. Quality canned vegetables should taste fresh, retaining a crisp texture similar to their fresh counterparts.

How to choose canned vegetables

How to store canned vegetables

Unopened canned vegetables should be kept in a cool, dry place. Once opened, transfer them to an airtight container and refrigerate. They can remain fresh for up to four days.

Storing them in the original can after opening can affect their taste. Use a glass or plastic container to maintain flavor. Ensure the container is well-sealed to keep the vegetables fresh. Clean utensils help prevent any contamination.

βœ… Extra Tip

Adding a small amount of the canning liquid when transferring vegetables to the container helps maintain their flavor and texture in the refrigerator.

How long do they last?

Canned vegetables can last for 1-2 years when stored in a cool, dark place. Once opened, they should be refrigerated and used within 3-4 days. Transfer them to an airtight container after opening to maintain their freshness.

What to do with leftovers?

Leftover canned vegetables can be used in a variety of dishes. Add them to soups, stews, or casseroles for extra flavor and nutrition, or mix them into a stir-fry with other vegetables and protein for a quick meal.

Use canned vegetables in salads, where they add texture and color. They can also be mixed into a pasta dish with a creamy sauce or used as a filling for tacos, burritos, or quesadillas. If you have a lot of canned vegetables, consider making a batch of vegetable soup or using them in a vegetable casserole with cheese and breadcrumbs. Canned vegetables can also be added to a quiche or frittata for a savory breakfast or brunch. For a quick snack, toss canned vegetables with olive oil and spices, then roast until crispy.

πŸ‘¨β€βš•οΈοΈ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How canned vegetables support specific health conditions

Canned vegetables provide essential vitamins and minerals that support immune health and overall well-being. They are typically rich in fiber, promoting digestive health and helping maintain regular bowel movements. Canned vegetables like peas, beans, and spinach contain antioxidants that protect against oxidative stress and support heart health by improving circulation and lowering cholesterol levels. To reduce sodium intake, it’s best to choose low-sodium or rinse canned vegetables before use.

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