Are No Salt Added Canned Vegetables Healthy?
Canned vegetables come in two versions – regular canned and no salt added varieties. But what’s the difference in terms of nutrition and health benefits? Are no salt added canned vegetables healthier than their regular counterparts?
Nutritional Difference
The nutritional difference between regular canned vegetables and no salt added varieties is small.
Regular canned vegetables contain some sodium, ranging from 140-170mg per ½ cup serving on average. This is quite a bit more than the 5mg found in fresh or frozen vegetables, but it’s still less than a single teaspoon of table salt which typically contains around 2,300mg of sodium.
No salt added canned vegetables have much less sodium, with an average of 6-10mg per ½ cup serving.
In terms of other nutrients, such as vitamins, minerals and fiber, there is no significant difference between regular canned vegetables and no salt added varieties.
Health Benefits
The health benefits of no salt added canned vegetables are twofold. Firstly, the lower sodium content makes them a better choice for people who need to watch their sodium intake for health reasons. People with high blood pressure, for example, should aim for 1,500 mg or less of sodium each day, so no salt added canned vegetables are undoubtedly a healthier option.
Secondly, no salt added canned vegetables can be a good choice for those who don’t like the taste of too much salt. Eating less sodium can reduce your overall risk of health complications associated with excess sodium.
Final Thoughts
Overall, no salt added canned vegetables are a healthier choice than regular canned vegetables. They’re lower in sodium and still provide the same vitamins, minerals and fiber as regular canned vegetables.
To make sure you are getting the most nutritional benefit from canned vegetables, make sure you:
- Check the labels – compare the sodium content of different brands to find the lowest sodium option.
- Give your veggies a rinse – rinsing canned vegetables before eating can help reduce their sodium content even further.
- Add fresh or fresh frozen vegetables to meals – this will boost the nutrient content while helping keep sodium lower.
So, if you’re looking for a healthier canned vegetable option, no salt added is the way to go.
