BEETTER BUYING
Canned Vegetables
Canned vegetables are packed when they are newly harvested, and the canning process preserves most of the nutrients. However, don’t buy cans that have leaks, bulges, or bad dents, which indicate spoilage. Small dings usually don’t harm the contents. Here are some other shopping tips:
- Choose canned vegetables with reduced sodium or no salt added to avoid a high sodium content.
- Avoid canned vegetables packed in cream sauce or butter to keep fat and calories low.
- Check the sugar content and be aware of vegetables high in sugar such as carrots, beets, and corn. Avoid products with added sugar.
Going by the Numbers
The following chart displays calories, fat, sodium, and sugar content for a variety of canned vegetables. Serving sizes vary.
| Canned Vegetables |
Cals |
Fat
(gm) |
Sodium
(mg) |
Sugar
(gm) |
Westbrae Natural Vegetarian
Cut Green Beans (1/2 c.) |
20 |
0 |
330 |
2 |
Le Sueur Tender Green Asparagus Spears,
Extra Large (3 spears) |
20 |
0 |
420 |
1 |
Fanci Food Quartered
Artichoke Hearts (4 pieces) |
20 |
0 |
480 |
0 |
Roland Fancy Small
Whole Baby Corn (1/2 c.) |
25 |
0 |
280 |
1 |
Green Giant Mushrooms
Pieces & Stems (1/2 c.) |
25 |
0 |
440 |
1 |
Allens Cut Italian
Green Beans (1/2 c.) |
30 |
0 |
370 |
1 |
| Del Monte Fresh Cut Zucchini (1/2 c.) |
30 |
0 |
490 |
1 |
Progresso Artichoke Hearts
(3 pieces) |
30 |
0 |
550 |
1 |
| Del Monte Fresh Cut Sliced Beets (1/2 c.) |
35 |
0 |
290 |
5 |
| Le Sueur Tender Baby Whole Carrots (1/2 c.) |
35 |
0 |
410 |
5 |
| Glory Foods Seasoned Southern Style Collard Greens (1/2 c.) |
35 |
0 |
490 |
2 |
Veg-All Original Mixed Vegetables,
No Salt Added (1/2 c.) |
40 |
0 |
25 |
0 |
Le Sueur Very Young
Small Early Peas (1/2 c.) |
60 |
0 |
380 |
4 |
| S&W Whole Kernel Corn (1/2 c.) |
60 |
1 |
360 |
7 |
Westbrae Natural
Organic Sweet Peas (1/2 c.) |
70 |
0.5 |
320 |
6 |
| Del Monte Fresh Cut Lima Beans (1/2 c.) |
80 |
0 |
390 |
0 |
| Green Giant Mexicorn (1/2 c.) |
90 |
0.5 |
270 |
6 |
| Glory Foods Seasoned Southern Style Butter Beans (1/2 c.) |
100 |
0 |
570 |
2 |
| Trappey’s Black Eye Peas (1/2 c.) |
130 |
1 |
420 |
0 |
Sources: Product packaging
© StayWell Custom Communications. Information is the opinion of the sourced authors and organizations. Personal decisions regarding health, diet, and exercise should be made only after consultation with the reader's own medical advisers. This material may not be reproduced for redistribution without written permission from StayWell Custom Communications.
