These 10 Canned Foods at Walmart Are Too Good (and Cheap) to Ignore

A young couple looking at canned goods in a supermarket aisle, shopping together.

Walking down the canned goods aisle at the supermarket can be a bit overwhelming. For many, it’s a quick trip to grab a can of soup or a few vegetables, often with the lingering thought that these aren’t the healthiest options. The common narrative is that fresh is always best, and canned food is a last-resort, second-class citizen of the culinary world. But what if that narrative is completely wrong?

The truth is, a wide variety of canned foods are incredibly nutritious, offering the same, and sometimes even more, health benefits than their fresh counterparts. They are packed with essential vitamins, minerals, and fiber, all locked in at the peak of freshness. For anyone trying to maintain a healthy diet on a budget, these convenient, shelf-stable staples are a game-changer.

Debunking the Myths: Canned Food is Healthier Than You Think

Before we dive into the list, let’s address the common misconceptions that often hold people back from fully embracing the power of the can.

Myth #1: Canned foods lose nutrients during processing. While some vitamins can be lost during the heating process, many nutrients are actually preserved at their peak. For example, tomatoes cooked and canned have a higher concentration of the powerful antioxidant lycopene than fresh tomatoes. The process can also make certain nutrients more bioavailable, meaning your body can absorb them more easily.
Myth #2: All canned foods are high in sodium. This used to be a major concern, but times have changed. Most brands now offer “no salt added” or “low sodium” versions of their vegetables, beans, and broths. A simple rinse of canned beans under running water can also reduce their sodium content by up to 40%.
Myth #3: Canned food is full of preservatives. The canning process itself is a natural preservation method. The food is sealed in an airtight can and heated to kill bacteria, so no additional preservatives are needed.

With those myths out of the way, you can confidently shop for these incredible staples at Walmart.

The 10 Canned Foods You Should Always Be Buying at Walmart

1. Canned Beans

From black beans to chickpeas and everything in between, canned beans are the ultimate protein-packed, fiber-rich pantry staple. They are ready to use in minutes and are a fantastic way to stretch a meal and add valuable nutrition without a high price tag.

Nutritional Powerhouse: An excellent source of plant-based protein, complex carbohydrates, and soluble fiber, which helps lower cholesterol and promotes a healthy digestive system.
Why They’re So Good: They’re an effortless way to make salads, soups, and chilis more substantial and satisfying.
Quick Meal Idea: Make a lightning-fast black bean salad by mixing a rinsed can of black beans with diced red onion, corn, a squeeze of lime juice, and a handful of cilantro.

2. Diced Tomatoes

Canned diced tomatoes are a kitchen workhorse, and at Walmart, they’re incredibly cheap. They form the foundation of countless soups, stews, and sauces, providing a deep, rich flavor that can take a dish from good to great.

Nutritional Powerhouse: Canned tomatoes are an outstanding source of lycopene, a powerful antioxidant that has been linked to a reduced risk of certain cancers and heart disease.
Why They’re So Good: They save you the time and effort of chopping and simmering fresh tomatoes, making them perfect for weeknight dinners.
Quick Meal Idea: For a simple pasta sauce, simmer a can of low-sodium diced tomatoes with some garlic and Italian seasoning.

3. Canned Tuna or Salmon

If you’re looking for a convenient, affordable source of high-quality protein and brain-boosting healthy fats, look no further than canned tuna and canned salmon. These are incredibly versatile and perfect for last-minute meals.

Nutritional Powerhouse: These fish are a rich source of omega-3 fatty acids, which are crucial for brain function, fighting inflammation, and promoting heart health.
Why They’re So Good: They’re an easy way to get in your recommended servings of fish without the hassle of cooking fresh fish.
Quick Meal Idea: Make a simple tuna or salmon salad by mixing with Greek yogurt, a squeeze of lemon, and some chopped celery. Serve it on whole-wheat crackers or in a sandwich.

4. Canned Lentils

While dry lentils are a pantry staple, canned lentils are a time-saver that’s hard to beat. They are pre-cooked and ready to eat, making them an excellent choice for busy weeknights.

Nutritional Powerhouse: Just like beans, lentils are an amazing source of plant-based protein and fiber, helping you stay full and energized.
Why They’re So Good: They’re incredibly versatile. They can be added to soups to thicken them, used as a base for a warm salad, or even as a ground meat alternative in a quick pasta sauce.
Quick Meal Idea: Rinse a can of lentils and mix them into your favorite salad for an instant protein boost.

5. Canned Pumpkin

Don’t reserve canned pumpkin just for pie! This vibrant orange puree is a nutritional superstar that can be used in a variety of both sweet and savory dishes, and it’s almost always a great deal at Walmart.

Nutritional Powerhouse: A fantastic source of beta-carotene, which your body converts to Vitamin A, a nutrient crucial for vision and immune health. It’s also high in fiber.
Why It’s So Good: It adds a subtle sweetness and creamy texture to dishes without a lot of calories.
Quick Meal Idea: Mix a spoonful of canned pumpkin into your morning oatmeal or smoothie for a dose of fiber and beta-carotene.

6. Canned Green Beans

There’s no shame in buying canned green beans. They are an effortless way to add a serving of vegetables to any meal, and the price point at Walmart is often unbeatable.

Nutritional Powerhouse: Canned green beans are a good source of Vitamin C, Vitamin K, and manganese, all important for overall health.
Why They’re So Good: They are a super convenient vegetable side dish that requires almost no prep.
Quick Meal Idea: Drain and rinse a can of green beans, then warm them in a pan with a little garlic and olive oil for a quick and easy side.

7. Canned Corn

Sweet, crunchy, and loved by almost everyone, canned corn is a delicious and versatile staple. It’s an easy way to add a dose of color and flavor to countless dishes.

Nutritional Powerhouse: Canned corn contains fiber, B vitamins, and antioxidants like lutein and zeaxanthin, which are beneficial for eye health.
Why It’s So Good: It’s an effortless addition to soups, chilis, salsas, and salads.
Quick Meal Idea: Stir a drained can of corn into a quick pasta salad for added flavor and texture.

8. Low-Sodium Chicken or Vegetable Broth

Canned broth is a foundation for many delicious and healthy meals. By opting for the low-sodium varieties, you can control the salt content of your recipes, making it a great choice for your nutrition goals.

Nutritional Powerhouse: A good quality broth can be a source of protein and essential electrolytes, and it helps to hydrate you.
Why It’s So Good: It saves you the time of making a broth from scratch and is a cheap way to add a ton of flavor to your dishes.
Quick Meal Idea: Use a can of low-sodium broth as the base for a quick soup with a can of diced tomatoes and a can of beans.

9. Canned Olives

Packed with healthy fats and flavor, a can of olives can be a game-changer for a variety of meals, and they often cost a fraction of what you would pay for fresh.

Nutritional Powerhouse: Olives are a fantastic source of heart-healthy monounsaturated fats and Vitamin E, a powerful antioxidant.
Why They’re So Good: They add a salty, briny kick to pizzas, salads, and pasta dishes without adding a lot of calories.
Quick Meal Idea: Stir a can of sliced black olives into a simple pasta sauce or sprinkle them over a quick homemade pizza.

10. Canned Sardines

Canned sardines might not be for everyone, but their nutritional benefits are so immense that they cannot be ignored. They are a true superfood, and a can of them at Walmart is often the cheapest source of healthy fats and protein on the shelf.

Nutritional Powerhouse: Sardines are an unrivaled source of omega-3 fatty acids, as well as calcium and Vitamin D. These are nutrients that many people are deficient in.
Why They’re So Good: They’re a convenient and affordable way to get a huge amount of nutrients in a small package.
Quick Meal Idea: Enjoy them on whole-wheat crackers with a squeeze of lemon and a sprinkle of black pepper.

Smart Shopping Tips for Your Canned Food Haul

Now that you know what to buy, here are a few final tips for making the most of your Walmart canned food trip:

Look for “Low Sodium” and “No Salt Added”: Always check the label. Many products have different versions, and choosing the lower-sodium option gives you complete control over your meal’s salt content.
Rinse Your Food: When you get home, make it a habit to quickly rinse canned beans and vegetables. This simple step can remove a significant amount of excess sodium.
Keep Your Pantry Stocked: The greatest benefit of these foods is their shelf life. Keeping a few cans of each on hand ensures you always have the ingredients for a fast, healthy meal, even on the busiest of days.

Why Canned Foods are a Smart Choice for a Healthy Life

In the end, eating healthy isn’t about being perfect; it’s about making smart, sustainable choices that fit your life. Canned foods are a brilliant ally in this journey. They are an affordable, convenient, and incredibly nutritious way to ensure you’re getting the vitamins, protein, and fiber your body needs. By adding these ten incredible items to your Walmart shopping list, you’re not just stocking your pantry—you’re investing in your health without breaking the bank.