About Canned Food

Tomatoes are an essential ingredient in cuisines worldwide. Many classic Western dishes—borscht, Hungarian goulash, Indian curries, pasta sauces, pizzas, and paella—rely on tomatoes as a base. Tomatoes naturally enhance flavor, cut through greasiness, and lend vibrant color to dishes.

For low-fat meals, tomatoes add a natural depth of flavor, rescuing you from bland, salted chicken breast or soy sauce-coated broccoli. In today’s fast-paced world, canned tomatoes take things a step further, offering a blend of nutrition, convenience, affordability, and health benefits.

Debunking Myths About Canned Foods


Common nutrition facts of canned tomatoes available in North American supermarkets.

Canned foods often carry a negative stigma: “tasteless,” “nutrient-deficient,” and “loaded with preservatives.” However, these perceptions are often unfounded:

• “Tasteless” — Fresh tomatoes are often harvested before they’re fully ripe to withstand long-distance shipping. Even if they appear ripe on shelves, their flavor can be bland. In contrast, canned tomatoes are picked at peak ripeness, as transport durability is not a concern. Additionally, many fresh tomato varieties are bred for appearance and storage, not flavor.

• “Nutrient-deficient” — Since canned tomatoes are harvested at full ripeness, their nutrient content is often higher. The canning process typically involves sterilization at around 100°C (212°F), a temperature that preserves most vitamins and nutrients, as reflected in their nutrition labels.

• “Loaded with preservatives” — Canned tomatoes rely on airtight, sterile packaging for preservation, not chemical preservatives. For example, Unico-brand canned tomato puree, commonly found in Canadian supermarkets, contains only tomatoes, water, salt, and citric acid¹. However, once opened, leftovers must be discarded promptly to avoid foodborne illnesses.

In addition to their nutritional value, canned tomatoes offer two key benefits:

• Cost-Effectiveness — In North America, fresh produce can be expensive, while canned tomatoes are affordable due to their long shelf life and ease of transport. The tomatoes used for canning are not rejected based on cosmetic imperfections, lowering costs further.

• Convenience — Most canned tomatoes are pre-peeled, saving you time when making soups or sauces, as you don’t need to blanch or soften the tomatoes beforehand.

Canned tomatoes come in various types, such as whole peeled, diced, and pureed, all clearly labeled with nutritional information. Additionally, low-sodium and no-added-sugar options are available, helping you further control sodium and calorie intake. For example, I often use diced tomatoes for soups, as they provide both flavour and texture.

Canned tomatoes come in various forms commonly found in North American supermarkets.

Recipe Recommendation

Tomatoes and beef are a classic pairing, as the tomato’s tangy sweetness complements the rich flavor of beef perfectly. Here, I’ll share a simple, nutritious, and healthy everyday dish using canned tomatoes and beef. It requires minimal prep and cooking time, and all you need are fresh beef and canned tomatoes.

Final Thoughts

By now, I hope this article has shifted your perception of canned foods. As a versatile champion of the vegetable world, tomatoes are an excellent ingredient for creating flavourful and nutritious meals. Canned tomatoes, in particular, offer unmatched convenience and affordability.

Beyond canned goods, frozen diced fruits are another option for convenient, nutrient-rich ingredients. They often have a fuller flavour and lower price compared to fresh fruits. Remember, “fresh” and “healthy” don’t always go hand in hand: if a product has clean ingredients, balanced nutrients, and helps you maintain a healthy diet, it’s a great choice for you.