We provide the ultimate master list of keto-friendly canned foods to store at home for that unexpected emergency situation.
If recent times have taught us anything, it is that you never know when your life situation may change dramatically.
One day you’re cruising along, working out at the gym, and visiting the grocery store to get your keto essentials.
Then, the next day, yourself isolated at home, with a month or more of lockdown in front of you.
That’s no fun for anyone, but if you are a follower of the ketogenic diet, it is especially challenging.
If you’re not stocked up on your keto food stores, you are simply not going to be able to stay true to yourself and your ketogenic way of life.
That’s why we’ve put together this master list of the 29 best keto canned foods that you need to stock up on now. Ok, let’s get started . . .
Protein
Tuna
Tuna is one of the best forms of lean protein that you’ll ever find. It is also packed with essential fatty acids to promote brain health. For the cost, canned tuna is one of the best protein sources that you’ll find.
Salmon
This is another fantastic protein source that also contains plenty of good fats in the form of essential fatty acids (especially omega-3). Just be sure to buy the cans that are packed in water rather than oil.
Mackerel
Eating tuna and salmon day in and day out can get pretty boring, so mix it up with mackerel. It’s got nearly as much protein as tuna, and also includes b12 vitamins and essential fatty acids.
Sardines
As well as providing you with a healthy dose of protein and omega-3 fatty acids, sardines deliver 20% of your daily requirement of Vitamin B12. That represents a nutritional powerhouse, which is good for your body and your brain.
Anchovies
Anchovies are one of the most under-appreciated forms of canned fish. They’re rich in protein, omega-3 fatty acids, calcium for strong bones, and niacin for heart health.
Spam
If you’re not familiar with it, spam is canned cooked meat.
A serving only delivers 1 gram of carbs, 7 grams of proteins, and 16 grams of fat. It’s a low-carb food that can fit into your keto diet.
But 2 oz of spam also comes with 790 mg of sodium, which is equivalent to 34% of the daily recommended value based on a 2,000 calorie diet.
Eat this in moderation or choose low-sodium varieties.
Corned Beef
This is another convenient form of cooked meat. This one has no carbs at all, with 7 grams of fat, 14 grams of protein, and 120 calories per serve. Those are ideal numbers for a convenient, tasty keto-friendly protein source.
Chicken Soup
Chicken soup provides you with a protein-rich, delicious and hearty meal that only requires heating and eating. Just make sure that the brand that you choose is low in sodium.
Fats
Coconut Milk
Canned coconut milk is an ideal source of protein and healthy fats with virtually no carb content whatsoever. Of course, it’s dairy-free to benefit the lactose intolerant while also being quite creamy. Canned coconut milk will last longer than dairy products.
Heavy cream
Heavy cream is a keto lover’s delight. It adds a delicious source of fat to any dish while also being low in carbs. The canned version will last for months, too.
Black Olives
Black Olives are a great source of fats that are perfect for keto. They are also loaded with sodium, which can help to reduce the effects of the keto flu.
Vegetables & Fruits
Spinach
Canned spinach can be preferable to its fresh counterpart because it will last longer. This is an excellent leafy green that is packed with nutrients, including vitamin C.
Kale
Kale is a superstar among green, leafy vegetables and the canned version is almost as good as fresh.
In fact, it is among the most nutrient-dense foods on the planet, being rich in vitamins A, K, C, and manganese. It’s also an awesome source of source health-giving anti-oxidants such as quercetin.
Cucumbers
Though often considered to be a vegetable, the cucumber is actually a fruit – and a very healthy one for keto lovers.
It is full of nutrients while being high in water, soluble fiber, and antioxidants. It’s also believed to help lower blood sugar levels. The canned version even contains fewer carbs than the fresh ones.
Minestrone
Minestrone is a hearty combination of veggies, beans, and potatoes to deliver a rich source of vitamins, minerals, and antioxidants to boost immunity and overall health.
Radishes
Radishes are a great source of nutrients that come it a very low carb cost. A can of the stuff will provide you with potassium, calcium, sodium, and vitamin C in abundance. It is also a fantastic source of such key minerals as iron, magnesium, phosphorous, and zinc.
Bokchoy
Bokchoy is a type of Chinese cabbage. It is a nutrient-dense source of vitamins, minerals, and phytochemicals that is extremely low in calories and carbohydrates.
It is an especially good source of vitamins C, A, K, and B6.
Cauliflower
Canned cauliflower is a great keto replacement for potatoes or rice. As well as being very low in carbs, it’s a nutrient-dense source of fiber and antioxidants. It can also help with weight loss.
Vegetable Soup
Vegetable soup provides a hearty, healthy low-carb meal that can be ready to eat in minutes. Just make sure that the can is low in sodium.
Asparagus
A can of asparagus spears provides a delicious, low-carb meal additive that provides plenty of antioxidants, minerals, and vitamins. It is very beneficial for your urinary tract and helps to overcome that bloated feeling.
Tomatoes
There are many different types of tomatoes, each with a different carb count. Look for cans that contain Roma or Cherry tomatoes. Make sure, too, that there is no added sugar or sodium in the can.
Green Beans
Canned green beans are a good source of protein, while also providing plenty of fiber to help with cleansing and digestion. They are also rich sources of vitamins A and C.
Beetroot
Beetroot is a great side dish for any meal. It provides a rich source of calcium, iron, and vitamins A and C, while also being a good source of fiber.
Pumpkin
Plain canned pumpkin provides you with a nutrient-rich and delicious way to pump up soup contents or simply serve as a side dish to your dinner meal.
Blackberries
Canned blackberries are an excellent source of nutrients, antioxidants, and minerals that are fantastic at dessert time with heavy cream.
Condiments
Tomato Sauce
Tomato sauce can provide some much-needed flavor to your protein sources. Just be careful that the carb count per serve is under 2 grams.
Sugars are often added for flavor, so be sure to read the label.
Low Carb Salsa
Low-carb canned salsa can spice up any bland dish while also providing a healthy dose of vitamin C, along with potassium and quercetin. It’s also able to help stabilize your blood sugar.
Conclusion
Take this master list with you to the supermarket and start stocking your pantry with these super carb-friendly cans. Pretty soon you’ll be keto-proofed against any future shut-ins.
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