With the rush of everyday life, consuming canned food is a quick, practical and convenient way to prepare different recipes without wasting much time. “Too bad they aren't healthy”, you might think. The good news is that canned foods are very nutritious.
Among the positive points of this type of food is the composition of the cans: when made of steel, it is necessary to use much less preservatives – which can even be dispensed with.
Tuna: Compared to other canned foods, tuna is less processed and has great nutritional value. The can with oil has about 1 g of omega 3. In addition, it has proteins, calcium, magnesium, phosphorus and iron. The only caveat is having, on average, about 362 mg of sodium, while the fresh one only contains 30 mg. But there are lower sodium options: always compare packages before buying. A portion of 100 g of tuna in oil has about 166 kcal. The in natura version, on the other hand, has approximately 118 kcal.
Peas: Some of the canned peas are preserved only in water and in these cases they can be a good option, especially when they do not contain (or contain little) salt.
Sardines: Canned sardines have more omega 3 than raw sardines, as the fish goes with the spine and some viscera into the container. It also offers a good amount of calcium: 550 mg.
Tomato sauce: Industrialized tomato sauces are practical and make life much easier for those who are in a hurry to cook pasta, for example.
Corn: The canned version is slightly lower in calories than corn on the cob – 98 and 138 kcal, respectively. This happens because during cooking, the cob transmits fat and carbohydrates to the grain.
Source: https://www.uol.com.br/vivabem/noticias/redacao/2019/05/07/enlatados-podem-ser-uma-alternativa-mais-saudavel-veja-caso-a-caso.htm
