5 Best Mediterranean Diet Canned Foods for Weight Loss

If you’re looking to lose weight while following the Mediterranean diet, then you know the importance of meal planning and meal prep. However, busy schedules can make it difficult to follow even the most well-planned eating plan. This is where turning to canned foods for convenience and flexibility is a good option. “Canned foods can be a helpful tool when they make balanced meals easier to prepare consistently,” says Amanda Crowe, M.S., RDN, INHC. And there are certain canned foods that are a great fit for the Mediterranean diet and are tasty and satisfying—a win-win for weight loss. 

Next time you head to the grocery store, stock up on these dietitian-recommended Mediterranean-diet–friendly canned staples. They’ll fuel your body and help you lose weight while you’re at it.

1. Canned Chickpeas

Beans and legumes, like chickpeas, are Mediterranean diet staples that work in several ways to help you lose weight. “Canned chickpeas are the perfect canned bean to keep on hand to provide both fiber and plant-based protein, which supports fullness,” says Nicole Sayre, RD. A half-cup of canned chickpeas contains about 5 grams of fiber plus 11 grams of satisfying protein.

Chickpeas are also versatile with many culinary uses. “Chickpeas are an easy, affordable way to add [protein and fiber] to salads, soups and grain bowls,” says Sayre. “Just be sure to drain and rinse to help remove sodium.” 

Try roasting them for a crunchy snack, or blend them into a creamy homemade hummus.

2. Canned Fish

The Mediterranean diet gets a fair amount of its protein from fish, and canned fish can be a good way to reach that goal. While a can of tuna fish is always a good choice, canned sardines and salmon may be especially beneficial. “Canned sardines fit well into a Mediterranean-style eating pattern and are rich in protein and omega-3 fatty acids,” says Crowe. “Sardines are also versatile and approachable when added to familiar meals, such as fish tacos, pasta dishes or simple fish cakes, which can help people include more seafood without complicated preparation.” 

Similarly, canned salmon is a convenient source of both protein and omega-3 fatty acids. “A 3-ounce serving provides about 20 grams of protein, which can help with appetite control and energy balance,” says Sayre. “It also delivers omega-3 fatty acids to support heart health, a key principle of the Mediterranean diet.” 

Add your favorite canned fish to pasta for a satisfying protein boost.

3. Canned Lentils

“Lentils are a small but nutrient-packed legume high in fiber and protein, which together increase fullness and keep your blood sugar balanced,” says Lainey Younkin, M.S., RD, LD. “Further, research shows that eating certain types of legumes, such as lentils, is associated with lower body weight, smaller waist circumference and less body fat.” 

Lentils have roughly 8 grams of protein and 7 grams of fiber per half-cup. They also provide other helpful nutrients, like iron, potassium and folate. So, they do your body good in lots of ways.

Keep a couple of cans on hand to toss into salads, soups, stews and chili.

4. Canned Olives

“Olives and extra-virgin olive oil are staples of the Mediterranean diet, and research shows that consumption of extra-virgin olive oil is linked to less weight gain over time. But sometimes you want to eat an actual olive, and canned olives are a convenient way to do so,” says Younkin. 

Olives are rich in monounsaturated fats, which may help the body burn slightly more calories. They may also benefit body composition, as some research links greater monounsaturated fat intake to smaller waist size. Olives also contain other health-promoting compounds, like hydroxytyrosol and oleuropein, that may help protect against metabolic syndrome and reduce inflammation, says Younkin. 

Try adding olives to a salad, pasta or snack plate for flavor and satisfaction.

5. Canned Leafy Greens

Vegetables, like leafy greens, are foundational to the Mediterranean diet, and the canned produce aisle is a great place to load up on them. “Canned leafy greens are an underrated pantry item,” says Sayre. “Including greens regularly aligns well with Mediterranean dietary patterns and can add volume and nutrients to meals without significantly increasing calories, which is a helpful strategy for weight loss,” says Sayre. They’re also rich in vitamins A, C, and K and provide fiber to keep you full. 

Not only are canned leafy greens nutrient-dense, they’re also easy to prepare. All you have to do is pop open a can and heat them up—no washing or chopping required. While spinach may be the best-known canned leafy green, don’t overlook other options, like canned collards or mixed leafy greens. 

Just know that some brands can be high in sodium, especially if they are seasoned. To keep sodium at a minimum, look for no-sodium-added or unseasoned brands and add your own seasonings for flavor. 

Tips to Enjoy Canned Foods

• Limit added sugar and sodium. “When choosing canned foods for weight loss, I recommend looking for short ingredient lists with minimal added sugars and moderate sodium levels,” says Crowe. “Ideally, the ingredients should be just the food itself, water or olive oil and salt.”
• Look for fiber and protein. “Choosing canned foods that provide fiber and or protein helps support fullness and helps people feel satisfied after meals, which can make weight loss more sustainable,” says Crowe. In addition to getting protein from canned fish, you can get a double dose of fiber and protein from canned beans or lentils.
• Add more flavor. If you’re choosing to avoid seasoned canned foods to cut back on sodium or added sugar, try adding your own flavorings and spices at home. This can help you ensure your canned foods align with the Mediterranean diet pattern without sacrificing flavor.
• Don’t be afraid to try something new. Canned foods are often less expensive than fresh (think canned salmon versus fresh salmon), and that can help with budgeting meals. Plus, they have a much longer shelf life than fresh foods. So, go ahead and experiment. Whether it’s a new-to-you kind of tinned fish or a type of bean you’ve never tried before, there are loads of tasty options to choose from.

Our Expert Take

The Mediterranean diet can be a healthy and delicious way to lose weight. One way to make it easier is by stocking your pantry with Mediterranean-diet-friendly canned foods. Canned chickpeas, lentils, fish, olives and leafy greens are all fantastic choices that can make it easier to follow this healthy weight-loss plan. These canned foods provide nutrients proven to help you stay satisfied, like  protein, fiber and healthy fats. Plus, they have a long shelf life, which can cut down on grocery store runs. Of course, canned foods can be high in sodium, so compare labels and look for no-salt-added and unseasoned varieties, and season them yourself.