Seven canned foods under $3 that a dietitian always has in her trolley

With the cost of living soaring, it’s not always possible, or practical, to pay premium prices for fresh, nutritious ingredients. The good news is that some canned foods are just as good for you, while also being affordable and in no danger of going off before you get around to eating them.

Here are seven canned foods worth making permanent space for in your pantry.

Beetroot

Extremely rich in nutrients, beetroot’s bright colour provides some insight into its high antioxidant content. The in-the-can processing technique means that most, if not all, the natural nutrition in the beetroot is maintained.

Beetroot is also exceptionally rich in nitrate, which converts into nitric oxide, a molecule that helps to improve blood flow, and may help to lower blood pressure.

All canned beetroot options are similar nutritionally, and the added benefit of diced varieties mean it can often be added to smoothies, baking and desserts to increase the nutrient content, without most people even noticing.

Eat it in: Salad sandwiches (such as RecipeTin Eat’s ultimate salad sandwich, pictured), cakes and muffins, rainbow vegetarian lasagne, on burgers.

Tomatoes

Canned tomatoes are especially good for us because cooked tomatoes are higher in the powerful antioxidant lycopene, which has a number of health-related benefits, especially for men.

While there is some added salt in canned tomatoes, the amounts are relatively small so are nothing to be concerned about.

It’s worth paying a little extra for options that have upwards of 65 per cent tomatoes. Nutritionally, they are much higher in key nutrients, as well as flavour for cooking as they have much less water that dilutes the natural tomato juice. Avoid buying the cheaper varieties that contain less than 50 per cent tomatoes.

Eat them in: Pasta sauces, on pizza bases and in soups, curries and sauces.

Legumes

Perhaps the most versatile and cost-effective form of plant-based protein you can find, legumes of all types are a rich natural source of dietary fibre and protein, and some of the most satiating foods we can consume.

You can use lentils when making a curry, blend up beans as a base for burgers or add your favourite varieties to salads, pasta sauces or soups.

It also makes financial sense to add nutrient-rich legumes, which sell for as little as $1 a can, to a wider variety of dishes daily to reduce your spending on animal-based protein.

All canned legumes offer 60 per cent beans per can. If you are sensitive to their high amount of dietary fibre, cooking the beans can often improve their digestibility.

Eat them in: Mexican bowls, poke bowls, soups, curries, salads and more.

Salmon

Canned fish is a nutritional powerhouse and one of the most cost-effective ways to add seafood to your diet.

While canned tuna is a common go-to, some options offer only 40-50 per cent tuna in the can. Canned salmon, on the other hand, contains few, if any, additives and is one of the richest natural sources of omega-3 fat. Plus, if you eat the bones, you will also get a decent amount of calcium.

Eat it in: Sandwiches, quiches, frittatas and in this creamy salmon linguine.

Corn

Every vegetable offers nutritional value, but corn’s sheer versatility makes it a standout staple for any pantry.

Corn is a high-fibre, low-GI, slowly digested carbohydrate that costs as little as $1 a can. Sprinkle it into everything.

Eat it in: Corn fritters, like these zucchini and corn fritters (pictured), or added to salads, soups, sandwiches and Mexican dishes.

Soup

While canned soups tend to have more added salt than fresh options, this doesn’t make them all bad.

Look for varieties that have a high percentage of vegetables, and ideally less than 600mg of sodium per serve.

Canned soup can also be a handy meal base for mixed dishes such as casseroles, and can put a nutritious meal on the table for as little as $2 a serve.

The best options tend to be the chunky vegetable and higher-protein varieties, which offer good amounts of dietary fibre and protein.

Make it more interesting by: Stirring through protein such as chicken. Or bulk it up with rice, quinoa or beans, and top with yoghurt and fresh herbs.

Baked beans

Home-made baked beans may be nutritionally superior to canned varieties, which contain added sugars, but overall, the nutritional benefits and convenience of canned outweighs the negatives.

Extremely rich in plant-based protein and dietary fibre, a single half-cup serve of baked beans offers more than 6g of dietary fibre for $2 or less a serve.

You can also make your own baked beans using cannellini beans for less than $1 a serve and add herbs and spices for breakfast or a light lunch or dinner.

Eat them with: Wholemeal or multigrain toast or jacket potatoes. Or make them yourself.