Canned food is convenient and affordable, but many people have concerns about its nutritional value and health implications. As a type of processed food, canned goods undergo high-temperature treatment and long-term storage, which may impact their nutritional value. So, how healthy are canned foods really? This time, we have invited certified nutritionist Chen Yunlin to clarify the myths surrounding the nutritional value of canned foods and share some tips for choosing healthy canned options!
Nutritional Value of Canned Food
The nutritional value of canned food is slightly different compared to fresh ingredients. Many canned foods may lose heat-sensitive nutrients, such as vitamin B and vitamin C, due to high-temperature processing. However, most minerals, proteins, carbohydrates, fats, and dietary fiber can be retained. Therefore, canned food is not devoid of nutritional value; most of the nutrients in the canned food are well-preserved.
Evil Can Calories
On the contrary, unhealthy canned foods come from inherently unhealthy ingredients, such as luncheon meat, preserved vegetables with pork, and corned beef. These products tend to have higher levels of saturated fats, trans fats, and sodium, and consuming them in excess may increase the risk of cholesterol levels, high blood pressure, and heart disease. Everyone should pay attention to portion sizes.
| 食物 | 熱量（千卡） | 脂肪（克） | 鈉質 （毫克） |
| 午餐肉 | 230 | 17 | 850 |
| 梅菜扣肉 | 237 | 20.4 | 676 |
| 鹹牛肉 | 170 | 10.4 | 972 |
Healthy Canned Food Choices
Canned food is always a convenient option, often stockpiled at home for emergencies or seen as a practical choice for busy professionals who have little time to shop for fresh meat. When selecting canned goods, one can opt for canned sardines, tuna in water, chicken breast, baked beans, or abalone as protein-rich meat alternatives. Additionally, canned corn, mushrooms, and tomatoes can serve as grains and vegetables. For canned fruits, it’s advisable to choose options packed in their own juice; however, many available on the market are commonly stored in syrup, which is best to avoid.
| 食物 | 熱量（千卡） | 脂肪（克） | 鈉質 （毫克） |
| 茄汁沙甸魚 | 130 | 7.2 | 637 |
| 水浸吞拿魚 | 115 | 0.9 | 366 |
| 鮑魚仔 | 77 | 3.3 | 720 |
| 原粒粟米 | 59.2 | 0.8 | 148.8 |
| 番茄 | 22 | 0.1 | 100 |
Important Considerations When Buying Canned Goods
When purchasing canned foods, it is advisable to pay attention to the ingredient list on the back of the product. To preserve the color, texture, and flavor of canned foods, manufacturers may add various additives such as flavor enhancers and colorants. Additionally, seasonings in canned foods can be quite pronounced in taste, often containing higher amounts of sugar or salt, which can lead to higher sodium levels. Excessive intake can easily result in water retention, and those with high blood pressure or poor kidney function should be especially cautious.
Learn more: Krista Chan – Registered Dietitian (Hong Kong Nutritionists Association)
Nutritionist at Family Nutrition Centre, Bachelor of Science in Food and Nutritional Sciences from CUHK. Specializes in designing healthy diets tailored to the lifestyle of Hong Kong residents, creating delicious and nutritious dishes using simple ingredients.
