The Mediterranean diet is widely considered one of the healthiest eating patterns in the world. This diet is inspired by the traditional cuisines of countries that border the Mediterranean Sea and emphasize whole, minimally processed foods including fruits, vegetables, whole grains, lean protein, legumes and healthy fats. Studies have consistently linked the Mediterranean diet to numerous health benefits, including a reduced risk of heart disease, type 2 diabetes, certain cancers and cognitive decline.

One of the easiest and most affordable ways to follow a Mediterranean-style eating pattern is by incorporating canned foods. Canned foods offer convenience, a longer shelf life and year-round accessibility, making them ideal for busy lifestyles and budget-conscious households. Many canned food items are just as nutritious as their fresh or frozen counterparts. Canned foods, especially fruits and vegetables, are typically harvested when they are at their peak ripeness and nutritional quality. The canning process, which involves heating and sealing, helps lock in those nutrients and preserve quality over time.

Here are six Mediterranean diet-friendly canned foods to keep stocked in your pantry, plus easy ways to add them to your everyday meals.

1. Canned Chickpeas

Chickpeas are a staple legume in the Mediterranean diet and a key ingredient in recipes like hummus, stews and grain bowls. One cup of canned chickpeas provides about 11 grams of protein and 10 grams of fiber, supporting digestive health, satiety, and blood sugar balance. These legumes may also support heart health. One study found that weekly intake of legumes was linked with improved metabolic markers and reduced cardiovascular risk. Add a serving of chickpeas to salads, soups or your favorite pasta dish. You can also mash them up for a quick, flavorful spread.

2. Canned Tomatoes

Tomatoes are foundational to Mediterranean cuisine and offer a rich source of vitamin C, potassium and lycopene. Lycopene is a powerful antioxidant that becomes more bioavailable when cooked. It has been shown to help reduce oxidative stress and inflammation, contributing to heart health. Canned tomatoes can be used in a variety of ways. Try using them in homemade pasta sauces, soups and stews, shakshuka or ratatouille. 

3. Canned Sardines

Sardines are an excellent source of heart-healthy omega-3 fatty acids, providing more than 700 mg of EPA and DHA per 5-ounce can. These essential fats play a crucial role in reducing inflammation, lowering blood triglyceride levels and supporting brain and cardiovascular health. Sardines are also one of the few foods naturally rich in both vitamin D and calcium, making them beneficial for bone health. The American Heart Association recommends consuming fatty fish like sardines at least twice a week to help reduce the risk of heart disease. To incorporate sardines into your meals, try pairing them with whole-grain toast or tossing them into salads or pasta dishes. 

4. Canned Artichokes

Artichokes are rich in antioxidants, particularly polyphenols and flavonoids, which help protect the body against oxidative stress and free radical damage—both of which are linked to chronic conditions like heart disease, cancer and cognitive decline. These compounds support the body’s natural defense systems by reducing inflammation and promoting cellular health. Artichokes are also a source of folate and magnesium, which are key nutrients in supporting heart health. Try adding a serving to pasta, pizzas, or toss into salads.

5. Canned Olives

Olives are a pantry staple in the Mediterranean diet and are packed with monounsaturated fats like oleic acid, plus vitamin E and polyphenols. They’re also a surprising source of fiber. These nutrients contribute to heart health and help to reduce inflammation. Canned olives are convenient and shelf-stable, making it easy to include this Mediterranean staple in your diet. Just note that because they’re high in sodium, you’ll want to be mindful of portion sizes and rinse them under water before enjoying them. For a heart-healthy boost of flavor, add olives to pasta dishes, salads, and spreads or have them as a snack with cheese.

6. Canned White Beans

Canned white beans are another Mediterranean pantry essential. A 1/2-cup serving provides around 9 grams of protein and 6 grams of fiber, along with iron, potassium and magnesium. White beans are also a good source of resistant starch, which can support gut health and may improve insulin sensitivity. These mild-flavored beans are extremely versatile and can be added to soups or mashed into a spread with lemon and garlic. 

Tips for Choosing Canned Foods on a Mediterranean Diet

If you’re looking for ways to make following a Mediterranean-inspired diet more convenient, keep these tips in mind the next time you’re at the store.

Look for Low-Sodium Options

Many canned products contain added sodium as a preservative. Choose “low-sodium” or “no salt added” versions to better align with the Mediterranean diet’s heart-healthy principles. Rinsing canned beans and vegetables under cold water can also reduce the sodium content.

Read the Ingredient List

Opt for products with minimal ingredients. Try to avoid canned foods with added sugars, and unnecessary preservatives or fillers to stay in line with the Mediterranean emphasis on whole, minimally processed foods.

Choose Olive Oil-Based Products

If you’re buying canned tuna or sardines, look for those packed in olive oil rather than soybean or vegetable oil. Olive oil is a cornerstone of the Mediterranean diet and contributes heart-healthy fats.

Buy in Bulk for Budget-Friendly Meals

Canned foods often go on sale and can be stored for long periods. Stocking up during promotions allows you to build a pantry full of nutritious options that support balanced meals without breaking the bank. 

The Bottom Line

Canned foods can be a nutritious, affordable and convenient way to support a Mediterranean style eating pattern. From chickpeas to sardines, these items make it easy to prepare healthful meals with minimal prep. By following smart shopping tips and keeping your pantry well-stocked, you can enjoy all the health benefits of the Mediterranean diet while saving money and time in the kitchen.