Trader Joe’s canned aisle is full of options—some are pantry must-haves, others… not so much. To help you shop smarter, we’ve rounded up 18 canned foods worth buying for their flavor, quality, and value—plus 8 to avoid based on customer feedback and taste tests.
1. Organic Lentil Vegetable Soup $2.49/15 oz
A comforting classic with a clean, plant-based twist. This hearty Organic Lentil Vegetable Soup is loaded with lentils, vegetables, and a flavorful tomato-based broth. Ready to heat and serve, it’s a quick meal that feels home-cooked.
Nutritional Facts
- Calories: 210
- Total Fat: 2.5g
- Carbohydrates: 36g
- Sodium: 700mg
- Dietary Fiber: 9g
- Total Sugars: 4g
- Protein: 12g
Ingredients
Organic lentils, water, organic onions, organic carrots, organic potatoes, organic celery, organic spinach, organic tomato paste, organic green beans, sea salt, organic olive oil, organic brown rice flour, organic spices (black pepper, cayenne pepper, oregano), organic granulated garlic.
Preparation Instructions
- Stove: Pour into a saucepan and heat over medium, stirring occasionally until hot.
- Microwave: Pour into a microwave-safe bowl, cover loosely, and heat on high for 2–3 minutes, stirring halfway through.
2. Black Cherry Vanilla Sparkling Water $3.49/12 oz
Zero calories, all flavor. This sparkling water blends juicy black cherry with smooth vanilla essence for a light, refreshing beverage—no sweeteners, no sodium, just bubbles.
Nutritional Facts
- Calories: 0
- Total Fat: 0g
- Carbohydrates: 0g
- Sodium: 0mg
- Dietary Fiber: 0g
- Total Sugars: 0g
- Protein: 0g
Ingredients
Carbonated Water, Natural Flavors
Preparation Instructions
- Chill and enjoy straight from the can or pour over ice.
- Try mixing with fresh berries or a splash of fruit juice for a DIY mocktail.
3. Ginger Lemon Probiotic Sparkling Beverage $1.99/12 oz
This bubbly beverage offers gut health benefits without compromising on flavor. With zingy ginger and bright lemon, it’s a lively alternative to soda—infused with live probiotics to support digestion.
Nutritional Facts
- Calories: 40
- Total Fat: 0g
- Carbohydrates: 10g
- Sodium: 0mg
- Dietary Fiber: 0g
- Total Sugars: 10g
- Protein: 0g
Ingredients
Carbonated Water, Organic Cane Sugar, Lemon Juice Concentrate, Ginger Juice, Natural Flavors, Bacillus coagulans GBI-30 6086
Preparation Instructions
- Serve cold, over ice, or with a lemon slice for an extra citrus kick.
4. Organic Coconut Milk $1.69/13.5 oz
A pantry staple for dairy-free cooking and baking. This creamy coconut milk is rich in flavor and perfect for curries, soups, smoothies, and desserts.
Nutritional Facts
- Calories: 110
- Total Fat: 11g
- Carbohydrates: 1g
- Sodium: 0mg
- Dietary Fiber: 0g
- Total Sugars: 1g
- Protein: 1g
Ingredients
Organic Coconut, Water.
Preparation Instructions
- Shake well before use.
- Add to recipes as needed or warm gently on the stove to incorporate into sauces and soups.
5. Organic Pumpkin $1.99/15 oz
Smooth, versatile, and packed with nutrients, this organic canned pumpkin is perfect for baking, blending into soups, or making dog treats.
Nutritional Facts
- Calories: 45
- Total Fat: 0g
- Carbohydrates: 10g
- Sodium: 5mg
- Dietary Fiber: 4g
- Total Sugars: 4g
- Protein: 1g
Ingredients
Organic Pumpkin
Preparation Instructions
- Use straight from the can in recipes.
- For baking: mix with eggs, spices, and sweeteners as needed.
6. Organic Black Beans $1.09/15 oz
Protein-packed and ready to go. These organic black beans are cooked, lightly salted, and great for burrito bowls, soups, or quick salads.
Nutritional Facts
- Calories: 120
- Total Fat: 0.5g
- Carbohydrates: 21g
- Sodium: 140mg
- Dietary Fiber: 6g
- Total Sugars: 1g
- Protein: 8g
Ingredients
Organic Black Beans, Water, Sea Salt
Preparation Instructions
- Drain and rinse before using in recipes.
- Heat on the stove or microwave with seasonings for a quick side dish.
7. Organic Garbanzo Beans $1.19/15.5 oz
Also known as chickpeas, these organic garbanzo beans are a pantry MVP. Perfect for adding fiber and protein to salads, soups, or homemade hummus.
Nutritional Facts
- Calories: 120
- Total Fat: 2g
- Carbohydrates: 20g
- Sodium: 140mg
- Dietary Fiber: 6g
- Total Sugars: 1g
- Protein: 6g
Ingredients
Organic Garbanzo Beans, Water, Sea Salt
Preparation Instructions
- Drain and rinse before using.
- Use in grain bowls, soups, stews, or mash with garlic and olive oil for a quick dip.
8. 100% Mango Juice from Carabao Mangoes $3.99/8.45 oz
Made from sweet, rich Carabao mangoes from the Philippines, this juice is pure tropical sunshine in a bottle—with no added sugar, preservatives, or concentrates.
Nutritional Facts
- Calories: 130
- Total Fat: 0g
- Carbohydrates: 33g
- Sodium: 45mg
- Dietary Fiber: 1g
- Total Sugars: 29g
- Protein: 0g
Ingredients
100% Mango Juice (Carabao Mangoes)
Preparation Instructions
- Serve chilled over ice.
- Blend with frozen fruit or yogurt for a smoothie.
- Use as a natural sweetener in marinades or dressings.
9. Whole Kernel Corn $0.99/15 oz
Crisp, sweet, and ready to go. This classic whole kernel corn adds bright flavor and texture to soups, salads, salsas, and casseroles.
Nutritional Facts
- Calories: 60
- Total Fat: 0.5g
- Carbohydrates: 9g
- Sodium: 200mg
- Dietary Fiber: 1g
- Total Sugars: 2g
- Protein: 1g
Ingredients
Corn, Water, Salt
Preparation Instructions
- Drain and heat on the stove or in the microwave.
- Add to chili, tacos, or mix into cornbread batter for a twist.
10. Organic Diced & Fire Roasted Tomatoes with Green Chiles $1.99/14.5 oz
Smoky, tangy, and just a little spicy—this blend of fire-roasted tomatoes and green chiles adds depth and kick to your favorite savory dishes.
Nutritional Facts
- Calories: 25
- Total Fat: 0g
- Carbohydrates: 6g
- Sodium: 190mg
- Dietary Fiber: 1g
- Total Sugars: 3g
- Protein: <1g
Ingredients
Organic fire roasted tomatoes, organic tomato juice, organic green chili peppers, organic vinegar (to preserve natural pepper color), sea salt, citric acid, calcium chloride.
Preparation Instructions
- Use straight from the can.
- Add to chili, taco fillings, enchilada sauce, or shakshuka.
11. Organic Vegetarian Chili $2.49/14.67 oz
A ready-to-eat blend of beans, tomatoes, and warming spices, this vegetarian chili is a filling and flavorful meal on its own—or a great base for creative upgrades.
Nutritional Facts
- Calories: 240
- Total Fat: 8g
- Carbohydrates: 28g
- Sodium: 680mg
- Dietary Fiber: 10g
- Total Sugars: 3g
- Protein: 15g
Ingredients
Water, red beans†, onions†, tomato paste†, textured pea protein†, canola oil†, bell peppers† (green pepper†, red pepper†), contains 2% or less of spices†, salt, cornstarch†, garlic powder†, garlic†, jalapeño peppers
Preparation Instructions
- Microwave: Heat in a microwave-safe bowl for 2–3 minutes, stirring halfway through.
- Stovetop: Warm in a saucepan over medium heat until heated through.
12. Green Jackfruit in Brine $2.00/20 oz
This tender, plant-based meat alternative shreds like pulled pork and soaks up any seasoning you throw at it. A game-changer for tacos, sandwiches, or stir-fries.
Nutritional Fact
- Calories: 25
- Total Fat: 0g
- Carbohydrates: 6g
- Sodium: 300mg
- Dietary Fiber: 2g
- Total Sugars: 0g
- Protein: 1g
Ingredients
Green Jackfruit, Water, Sea Salt, Organic Lime Juice Concentrate
Preparation Instructions
- Drain and rinse thoroughly.
- Shred with a fork and sauté with your favorite seasonings.
- Try with BBQ sauce, curry paste, or taco spices for a flavor-packed dish.
13. Giant Baked Beans in Tomato Sauce $1.99/9.6 oz
Big, buttery beans in a savory, herby tomato sauce. This Greek-inspired dish is hearty enough to serve as a main or scoop over toast for a Mediterranean-style snack.
Nutritional Facts
- Calories: 130
- Total Fat: 5g
- Carbohydrates: 14g
- Sodium: 460mg
- Dietary Fiber: 3g
- Total Sugars: 3g
- Protein: 5g
Ingredients
Cannellini beans, tomato sauce (onions, water, diced tomato [tomato, tomato juice, citric acid {acidifier}], tomato paste, salt, soy oil, dill, sugar, parsley, crushed red pepper, black pepper), soy oil.
Preparation Instructions
- Microwave: Heat in a microwave-safe dish for 1–2 minutes.
- Stovetop: Warm in a pan over medium heat, stirring occasionally.
14. Tuscano Marinara Sauce $2.50/28 oz
A rich, slow-simmered tomato sauce with simple, clean ingredients and a hint of rustic Tuscan flavor. Great for pasta, pizzas, or as a base for shakshuka.
Nutritional Facts
- Calories: 60
- Total Fat: 2.5g
- Carbohydrates: 8g
- Sodium: 330mg
- Dietary Fiber: 2g
- Total Sugars: 5g
- Protein: 2g
Ingredients
Tomatoes, Tomato Puree, Olive Oil, Garlic, Basil, Sea Salt, Black Pepper, Oregano
Preparation Instructions
- Heat in a saucepan over low-medium heat for 5–7 minutes, stirring occasionally.
- Serve over pasta, use on pizza dough, or spoon over roasted veggies.
15. Solid Light Yellowfin Tuna in Olive Oil $2.50/5 oz
Tender, flavorful yellowfin tuna packed in olive oil—rich in protein and ready to elevate salads, sandwiches, or grain bowls.
Nutritional Facts
- Calories: 130
- Total Fat: 6g
- Carbohydrates: 0g
- Sodium: 250mg
- Dietary Fiber: 0g
- Total Sugars: 0g
- Protein: 17g
Ingredients
Yellowfin Tuna, Olive Oil, Salt
Preparation Instructions
- Drain before using.
- Serve on a bed of greens, mix into pasta, or mash with lemon juice for a simple tuna salad.
16. Solid White Albacore Tuna in Water $1.99/4.5 oz
Lean, flaky albacore tuna with a clean taste and no frills. A light protein option for sandwiches, lettuce wraps, or casseroles.
Nutritional Facts
- Calories: 130
- Total Fat: 1.0g
- Carbohydrates: 0g
- Sodium: 70mg
- Dietary Fiber: 0g
- Total Sugars: 0g
- Protein: 29g
Ingredients
Solid White Tuna, Water.
Preparation Instructions
- Drain and flake with a fork.
- Combine with mayo, herbs, and chopped celery for a classic tuna salad.
17. Organic Joe’s O’s Pasta $1.50/15 oz
This nostalgic canned pasta is made with organic ingredients and tomato sauce that’s just the right amount of tangy. A kid-friendly favorite with grown-up appeal.
Nutritional Facts
- Calories: 160
- Total Fat: 1g
- Carbohydrates: 33g
- Sodium: 480mg
- Dietary Fiber: 3g
- Total Sugars: 5g
- Protein: 5g
Ingredients
Water, Organic Pasta (Organic Wheat Flour), Organic Tomato Puree, Organic Cane Sugar, Sea Salt, Organic Garlic Powder, Organic Onion Powder
Preparation Instructions
- Microwave: Heat in a microwave-safe bowl for 2–3 minutes, stirring halfway.
- Stovetop: Pour into a pot and heat over medium until warm.
18. Sparkling Green Tea with Pineapple $3.99/8.45 oz
Light, fizzy, and slightly sweet—this sparkling green tea blends refreshing pineapple flavor with the gentle caffeine boost of brewed green tea.
Nutritional Facts
- Calories: 10
- Total Fat: 0g
- Carbohydrates: 3g
- Sodium: 15mg
- Dietary Fiber: 0g
- Total Sugars: 2g
- Protein: 0g
Ingredients
Brewed green tea (water, green tea), pineapple juice, carbon dioxide, citric acid (acidifier), ascorbic acid (to maintain color).
Preparation Instructions
- Chill before drinking.
- Serve over ice or add a splash of coconut water for a tropical twist.
Here are 8 Trader Joe’s canned foods that might not make your next shopping list.
1. Trader Joe’s Canned Lightly Smoked Salmon $3.69/6 oz
Smoked salmon in a can sounds like a convenient luxury, but many reviewers find it overly dry with a smoky flavor that borders on overpowering.
Nutritional Facts
- Calories: 120
- Total Fat: 5g
- Carbohydrates: 0g
- Sodium: 200mg
- Dietary Fiber: 0g
- Total Sugars: 0g
- Protein: 18g
Ingredients
Smoked Wild Pink Salmon, Salt
Preparation Instructions
Drain and flake over salads or mix into spreads—though many find it best masked with mayo or herbs.
2. Trader Joe’s Grecian Style Eggplant with Tomatoes & Onions $2.99/9.9 oz
This Mediterranean-style side dish promises rich flavor but often delivers mushy texture and overly oily taste, according to reviews.
Nutritional Facts
- Calories: 140
- Total Fat: 12g
- Carbohydrates: 5g
- Sodium: 390mg
- Dietary Fiber: 2g
- Total Sugars: 4g
- Protein: 1g
Ingredients
Italian Whole Peeled Tomatoes with Basil Leaf
Fried eggplant (eggplant, soy oil, salt), tomato sauce (onion, water, tomato paste, peeled tomatoes [chopped tomatoes, tomato juice, citric acid {acidity regulator}], salt, parsley, sugar, garlic, red pepper, black pepper, curry powder), soy oil.
Preparation Instructions
Best served chilled or at room temperature—if you’re a fan of soft textures.
3. Trader Joe’s Smoked Trout Fillets Skinless in Canola Oil $3.69/6.7 oz
Trout lovers might find this underwhelming—reviews mention a fishy aftertaste and an oily mouthfeel that overshadows the smoked flavor.
Nutritional Facts
- Calories: 110
- Total Fat: 6g
- Carbohydrates: 0g
- Sodium: 200mg
- Dietary Fiber: 0g
- Total Sugars: 0g
- Protein: 15g
Ingredients
Smoked Trout Fillets, Canola Oil, Salt
Preparation Instructions
- Drain and use in sandwiches or salads, though many recommend rinsing to reduce the oiliness.
4. Trader Joe’s Wild Caught Unsalted Sardines in Spring Water $1.69/4.25 oz
High in protein and omega-3s, these sardines could be a win—but customer feedback often calls them bland and watery with an unappetizing texture.
Nutritional Facts
- Calories: 90
- Total Fat: 3g
- Carbohydrates: 0g
- Sodium: 60mg
- Dietary Fiber: 0g
- Total Sugars: 0g
- Protein: 15g
Ingredients
Sardines, Spring Water
Preparation Instructions
Eat straight from the can or serve with lemon and crackers—though many recommend adding seasoning.
5. Trader Joe’s Turkey Chili with Beans $2.69/15 oz
While high in protein, this turkey chili has been described as bland and pasty by some. It’s often noted to lack depth and chili flavor.
Nutritional Facts
- Calories: 250
- Total Fat: 7g
- Carbohydrates: 31g
- Sodium: 790mg
- Dietary Fiber: 15g
- Total Sugars: 8g
- Protein: 17g
Ingredients
Water, ground turkey breast, crushed tomatoes in puree (tomatoes, citric acid [acidifier]), red beans, green chile peppers, corn flour, dried onions, jalapeño peppers, sugar, salt, dried red bell peppers, garlic powder, yeast extract (yeast, yeast extract), cumin, oregano.
Preparation Instructions
Microwave or stovetop—heat thoroughly before serving. Many reviewers suggest adding extra spices or hot sauce.
6. Trader Joe’s Italian Whole Peeled Tomatoes with Basil Leaf $2.99/28 oz
These tomatoes are meant to be a base for sauces, but some reviewers find them too acidic and inconsistent in quality—with some cans containing hard pieces.
Nutritional Facts
- Calories: 35
- Total Fat: 0g
- Carbohydrates: 7g
- Sodium: 45mg
- Dietary Fiber: 2g
- Total Sugars: 6g
- Protein: 2g
Ingredients
Whole Peeled Tomatoes, Tomato Juice, Basil Leaf.
Preparation Instructions
Simmer and crush into sauce, or blend—though a taste test is recommended before adding to recipes.
7. Trader Joe’s Chicken Noodle Soup $2.99/19 oz
This classic comfort food gets mixed reviews. Some say the broth lacks flavor, the noodles go mushy, and there’s not enough chicken.
Nutritional Facts
- Calories: 110
- Total Fat: 3.0g
- Carbohydrates: 14g
- Sodium: 550mg
- Dietary Fiber: 1g
- Total Sugars: <1g
- Protein: 7g
Ingredients
Chicken broth, cooked white chicken meat (white chicken meat, water, salt, rice starch), carrots, celery, enriched noodles (wheat flour, egg white, egg, niacin, ferrous sulfate, thiamine mononitrate, riboflavin, folic acid), contains 2% or less of sea salt, wheat flour, chicken fat, natural flavor, potassium chloride, garlic powder, maltodextrin, onion powder, parsley flakes, beta carotene (color), carrot oil (color).
Preparation Instructions
- Heat on the stove or microwave—consider adding fresh herbs or extra veggies for flavor.
8. Trader Joe’s Dolmas (Vine Leaves Stuffed with Rice) $2.99/9.9 oz
Dolmas are a Mediterranean delicacy, but Trader Joe’s version is often criticized for being too oily and underseasoned, with a mushy texture.
Nutritional Facts
- Calories: 130
- Total Fat: 7g
- Carbohydrates: 16g
- Sodium: 370mg
- Dietary Fiber: 1g
- Total Sugars: 1g
- Protein: 2g
Ingredients
Rice, Grape Leaves, Onions, Olive Oil, Dill, Mint, Salt, Citric Acid
Preparation Instructions
Best served cold or at room temp—though many suggest squeezing lemon over to brighten them up.
Conclusion
Not all canned foods are created equal. While Trader Joe’s has plenty of great picks, a few are better left on the shelf. Stick with the top-rated options, skip the underwhelming ones, and your pantry will thank you.
