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Forget fresh – the 6 healthy foods nutritionists recommend you buy frozen, canned or jarred

• Melanie Leyshon

Published: October 22, 2026 at 11:33 AM

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Transform your food shop with these nutritionist essentials

Fresh isn’t always best. Frozen, canned and jarred foods can be just as nutritious – and they’re often cheaper. From frozen spinach to canned apricots, we asked nutritionists which storecupboard and freezer heroes deserve a place in your kitchen, and how to make the most of them.

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For more advice, check out the 6 healthy eating rules you probably fellow – but nutritionists say you can ignore.

6 frozen, canned and jarred foods nutritionists recommend

Canned fish

If you eat fish, it’s a no-brainer to keep canned sardines, mackerel, salmon and anchovies in your cupboard, says dietitian Juliette Kellow. It has a long shelf life, is relatively cheap and comes in handy portion sizes. "I live by the sea, and, of course, it’s hard to beat freshly grilled sardines from the barbecue in summer, but in winter, upping your nutrient intake with canned fish is the way to go," she says.

"Canned sardines are great for our bone health. Half a can contains 28 per cent of your daily calcium needs, as well as protein, phosphorus and vitamin D – three other key nutrients for healthy bones," she writes in her book Eat Better, Live Longer: Understand What Your Body Needs to Stay Healthy. "A 100g portion of canned sardines in oil provides the same amount of calcium as 400ml of skimmed milk," she says.

Mackerel is one of the richest sources of naturally occurring omega-3 fats, says Kellow. "These fats are needed for brain health, heart health and healthy eyes, with some research suggesting they may help protect against age-related macular degeneration." You can buy mackerel in spring water, olive or sunflower oil, or with sauces such as tomato. Just check the salt levels and choose those with the least amount.

Oily fish is also naturally rich in vitamin D, a nutrient that is essential for our immune system, especially as we head into cold and flu season. "A daily 10mcg vitamin D supplement is recommended for all adults between October and March, but eating oily fish can help maintain your vitamin D levels." Check out our tried-and-tested review of the best vitamin D supplements to find the best one for you.

Cooking with canned fish is easy, too. "You can add it to pasta with freshly chopped tomatoes and parsley or a pesto sauce, or simply have it on toast," she says. Check out our tinned fish recipes for plenty of inspiration.

Vacuum-packed beetroot

Prepping fresh beetroot can be a messy business. Rubber gloves are useful if you don’t want to stain your hands and clothes, and cooking it from scratch can take some time. However, it’s still very much a vegetable worth including in your diet, says registered nutritionist Rob Hobson.

"It’s a source of folate, which is important for making healthy red blood cells, and also provides potassium and fibre. It’s relatively low in calories, too, despite its naturally sweet taste," he says.

One of the key things about beetroot is its nitrate content, which the body converts into nitric oxide. This helps blood vessels relax and widen. Research suggests that drinking nitrate-rich beetroot juice may help lower blood pressure, although the effects are generally modest.

"Beetroot is also interesting from a sports nutrition perspective, as nitric oxide plays a role in how efficiently our muscles use oxygen during exercise," says Hobson. "Increasing nitrate intake may offer small improvements in exercise performance, particularly during endurance exercise," he says.

For convenience, Hobson recommends buying vacuum-packed, ready-cooked beetroot in its natural juices. "Most studies have used concentrated beetroot juice or supplements containing measured amounts of nitrate, but eating beetroot regularly, alongside other nitrate-rich vegetables such as spinach and rocket, is another way to increase your dietary intake.

"For everyday health, though, there’s no need to take supplements. Vacuum-packed beetroot is a really simple and convenient way to get another vegetable into your diet," says Hobson. Check out our beetroot recipes for soups, salads, dips and even bakes.

Canned chickpeas

Stocking up on chickpeas in their dried state, which is how they’re harvested, is cheap, but less cheerful when you’ve forgotten to soak and pre-cook them. That’s why nutrition experts recommend stocking up on cans or jars of ready-cooked chickpeas, which are also relatively cost-effective, depending on whether you choose own-label or more premium brands.

Chickpeas are a nutrient powerhouse; they’re low in saturated fat, high in protein and fibre, and a source of essential vitamins and minerals such as iron and vitamin E, says the British Nutrition Foundation’s senior nutrition scientist Bridget Benelam. "They’re a good food choice for us and the planet, too, as they don’t require a lot of water to grow and, like other pulses, have a low carbon footprint," she says. "Ready-cooked chickpeas are super convenient and a cost-effective source of plant-based protein." It’s estimated that we’re only consuming about a tablespoon of beans and pulses per day in the UK, and eating more would benefit our health and the planet, says Benelam.

There are so many tasty ways to transform chickpeas into snacks or meals. Use them to make classic hummus, roast them with spices for a snack, or add them to curries, stews and salads. See our best chickpea recipes for more ideas.

Frozen spinach

Cooking with frozen spinach is a convenient, affordable way to add to your five-a-day, says nutritionist Gopi Chandratheva.

"It’s typically blanched before freezing, making it quick to prepare and easy to incorporate into everyday meals. Unlike fresh spinach, it can be stored in the freezer for months, so you can use just the amount you need and reduce food waste," she says.

Frozen spinach can be more nutritious than fresh, as the leaves are picked and frozen soon after harvesting, helping to preserve their nutrients. "Both types can benefit our health by helping us incorporate more fruit and vegetables into our diet, and the more variety, the better. Frozen spinach can help preserve nutrients such as folate, and it’s versatile," says Chandratheva.

It’s an easy way to add a portion of vegetables to everyday meals. "I like adding it to curries, soups, stews, pasta sauces and omelettes, where its softer texture works particularly well," she says.

Spinach provides a range of important nutrients. "These include folate, vitamin K and beta-carotene, which the body converts into vitamin A. It also contains fibre, which supports digestive health," says Chandratheva.

Her top tip is to squeeze out any excess water after thawing frozen spinach, particularly if you’re using it in a quiche, pie, dip or pasta filling. "Too much moisture can make the finished dish watery. If you’re adding it to a curry, soup or stew, you can usually stir it straight into the pan from frozen," she says.

Spinach also contains non-haem iron, a form of iron that our bodies don’t absorb as readily as the iron found in meat. However, pairing spinach with a source of vitamin C, such as tomatoes, peppers or a squeeze of lemon juice, can improve the absorption of non-haem iron.

Jarred globe artichokes

If you’ve ever tried to prepare these thistle-like vegetables, you’ll immediately appreciate why buying artichoke hearts in a jar is a more convenient option. It’s a fiddly job to get to the nutritious heart, and one best left to the professionals. That’s why jarred artichokes are a go-to for nutritional therapist Ian Marber.

"Ready-to-eat artichoke hearts in olive oil are widely available in jars or in containers in the chilled antipasti section," says Marber. "They’re a great ingredient to serve as part of a meze, or I add them to pasta dishes and use them as an extra pizza topping to bump up my five-a-day."

Globe artichokes offer a decent amount of fibre, with 6g per medium-sized artichoke, as well as vitamins C and K, potassium, iron and a little copper, says Marber. "Artichokes are also a source of inulin, a type of soluble fibre that acts as a prebiotic, supplying energy for good bacteria. However, prebiotics like inulin can exacerbate gas and bloating in sensitive individuals, so I don’t recommend eating too many artichokes in one sitting," he says.

When using artichokes from jars, shake off some of the oil and bear in mind that many already have added salt, so you won’t need any more, he says. Check out our artichoke recipes to get started – the artichoke pasta will be a new midweek favourite...

Canned apricots

There’s only a short window of opportunity, from July to September, to enjoy this deliciously sweet fresh fruit in the UK, but that doesn’t mean apricots need to be off the menu for the rest of the year.

Apricots are particularly rich in beta-carotene, which our bodies convert into vitamin A, says nutritionist Amanda Ursell. "This vitamin is essential for healthy vision, skin and immune function. Research suggests that diets rich in beta-carotene may be associated with a lower risk of certain cancers, including stomach cancer," she says.

Canned apricots are not only good value, but the fruit is also packed at peak freshness, helping to lock in some nutrients without the need for preservatives.

"The beautiful orange beta-carotene and antioxidant flavanol super nutrients have been shown to increase due to the canning process during storage, while both flavanols and anthocyanins leach a bit into the fruit juice they are canned in, so it is worth eating this as well as the fruit itself." An 80g serving provides 1g of fibre and counts as one of your five-a-day, she says.

Ursell recommends buying canned apricots in fruit juice rather than sugar syrup and draining them before adding them to breakfast cereals and yogurt. They also make a tasty snack when sliced and served on oatcakes topped with soft cheese. "As they’re naturally sweet and a source of fibre, apricots can be a useful addition to a balanced diet, particularly if you’re looking for a satisfying snack," says Ursell. Our apricot recipes give plenty of sweet and savoury inspiration to use some cans.

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