I asked 6 experts to name the healthiest tinned foods-they all said 5 cheap ingredients

Fresh produce often steals the spotlight, meanwhile the simple tinned food aisle tends to be overlooked. Many people associate canned goods with convenience rather than nutrition, but what if these cupboard essentials are among the healthiest and most affordable options? I spoke with six top food and nutrition experts, and their answers revealed some surprising truths. All of them emphasised the same five inexpensive ingredients as vital for a healthy diet. As nutritionist Sarah Osborne wisely notes, "we mustn't confuse convenience foods with fast food or junk."

Experts recommend avoiding certain tinned products that are high in added sugars, salts, or artificial thickeners, such as many soups, ready-made pasta sauces, and baked beans with added sugar. Processed canned pasta meals are also discouraged due to their low nutritional value. However, there is immense benefit in getting creative with other ingredients, says Steve Bennett, a PCI-Qualified Health Coach: "Tinned foods break down barriers to healthy eating by providing convenience, affordability, and long shelf life, while quality options like fish, tomatoes, and legumes maintain their nutritional value." Sardines, in particular, are highlighted by Steve as "nutritional superstars" because of their protein, omega-3 fatty acids, and calcium from edible bones.

1. Sardines

Sardines (and other oily fish like mackerel and salmon) were a clear winner across all expert recommendations. Robbie Puddick states that both tuna and sardines "are excellent sources of protein and omega-3 fatty acids", but sardines edge ahead nutritionally as they're often tinned with bones, providing extra calcium, and tend to have lower mercury levels.

Canned sardines are processed in a way that softens the bones to the point where they are safe and easy to consume without a noticeable texture. Nutritionist Ann Garry says that the benefits of tinned oily fish, such as sardines, mackerel, or salmon, are abundant when you eat the fish and bones, which are packed with omega-3 fats vital for heart and brain health. They are also a good source of vitamin D and calcium.

Hannah Belsham, a health and wellbeing physiologist at Nuffield Health, names sardines, which cost between 49p and £1.20 for a 120g in most UK supermarkets, "one of the most nutrient-dense foods available."

They are also convenient. Top rye crackers with cream cheese, sardines, lemon juice, and chives for a tasty, protein-rich snack.

2. Chopped tomatoes

Tinned tomatoes are a kitchen staple and a fantastic source of antioxidants, particularly lycopene. Ann Garry highlights that lycopene is "actually more available to the body once cooked or processed," making tinned tomatoes potentially "even better for you than fresh in some ways." They also offer potassium, vitamin C, and fibre.

It's worth stocking up your cupboard with tinned tomatoes, which can be purchased for as little as 39 for a 400g can. Steve Bennett says that it should be everyone's "go-to base for quick sauces and stews", suggesting that you can enhance the juicy product with fresh herbs, spices and garlic to maximise flavour.

"One tip I learnt from Italian chef, Giancarlo Caldesi, is to buy tinned plum tomatoes whole, not chopped, as they contain less water and are often of a higher quality", said Steve.

3. Chickpeas

This product may be less surprising, given that it is widely known that chickpeas are a powerhouse ingredient. This type of legume (costing around 49p to £1 for a 400g can) is a great source of plant-based protein, fibre, and complex carbohydrates, making it excellent for sustained energy and digestive health.

Robbie Puddick, a nutritionist at Second Nature, notes that chickpeas "help stabilise blood sugar and keep you fuller for longer." And they continue to benefit the body all the way down to your gut, says Hannah of Nuffield Health, thanks to their high fibre content, which promotes the growth of beneficial gut bacteria.

Eating a pot of hummus is one way to consume chickpeas, but be aware of the high fat content and added salt. Instead, incorporate chickpeas into curries, stews, sandwich filling, or simply roast and sprinkle on top of salads for a hit of essential micronutrients like folate, iron, and magnesium

4. Tinned Fruit (in natural juice)

While often viewed with caution, tinned fruits (costing 80p to £1.20 on average) can be a healthy option if the right choices are made. Robbie advises that "tinned fruits retain most vitamins and can be a great option if your fruit bowl goes empty, but they often come in syrup".

He suggests choosing varieties in water rather than syrup to avoid unnecessary added sugars.

Ann Garry echoes this, stating, "Tinned fruits are a convenient way to get more nutrients into your diet, but only as long as you choose fruit tinned in its own juice rather than syrup, it retains a good amount of its vitamins and counts towards your five a day."

5. Black beans

Similar to chickpeas, black beans are highly nutritious legumes that offer protein, fibre, and resistant starch. They cost approximately 49p to £1.15 for a 400g can and are excellent for promoting gut health, regulating blood sugar levels, and supporting cardiovascular well-being.

Hannah notes they are "packed with anthocyanins - antioxidants linked to improved cardiovascular health and reduced oxidative stress."

Lentils are another superb source of plant-based protein and fibre, contributing to gut health, stable blood sugar, and heart health. Vassiliki Sinopoulou, a registered dietitian, recommends lentils for their high protein, fibre, and micronutrient content, and points out the convenience that "there is no need for overnight soaking."