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If you’re heading down the aisles of the grocery store looking for canned goods but unsure which types might be the healthiest, your struggle is over. First off, there are some canned goods that are better than others, so it’s smart to go fresh or frozen, instead, when necessary. Also, you’ll want to read labels, as sodium, sugar, and calories can vary based on brand names and whatever substances the food is canned in, explains Keri Gans, MS, RDN, CLT. When it comes to canned goods, they do offer convenience, so it makes sense that you’re looking to save time and effort in the kitchen. However, when it comes to nutrition, canned goods differ, so it’s worth knowing when to ditch the can and when you’re in the clear. Here are the three best and three worst foods you can eat in a can.

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