Reviewed by Dietitian Karen Ansel, M.S., RDN
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Key Points
Trader Joe’s has canned foods that make following the Mediterranean diet a cinch.
Dietitians recommend their canned olives, calamari, tuna, black beans and lentils.
These canned staples provide fiber, healthy fats and lean protein for heart and brain health.
If you’re looking for a flexible, health-promoting eating plan, look no further than the Mediterranean diet. This versatile eating pattern centers around fruits, veggies, legumes, whole grains, healthy fats and seafood—and no foods are fully off-limits.
A plethora of research demonstrates its benefits for heart and brain health. And it can be surprisingly easy to follow, especially if you shop at Trader Joe’s. Their shelves are filled with quick, convenient canned foods that fit seamlessly into the Mediterranean diet. What should you look for? “Overall, I recommend looking for canned options that are low in added sodium and packed in water or olive oil, as these best align with Mediterranean diet principles focused on heart health and minimally processed ingredients,” says Paloma Vega, M.S., RDN.
That said, TJ’s has a lot to choose from. To find the best of the best, we asked dietitians which Trader Joe’s Mediterranean diet canned foods they toss in their carts. From olives to seafood to legumes, here are their top picks.
1. Canned Olives
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You probably know that olive oil is a Mediterranean diet staple, but don’t overlook its source—olives! TJ’s has several canned varieties waiting for you. Gabrielle Kishner, M.S., RD, CDN, is a big fan of their Jumbo Pitted Greek Kalamata Olives. “Just a handful adds flavor, fiber and nutrients to salads, bowls or snacks,” she says.
“Kalamata olives are a heart-healthy snack and a staple of the Mediterranean diet,” she adds. “They have nutritious fats that help keep cholesterol in check and antioxidants that protect your cells.” For instance, the 4.5 grams of fat in each five-olive serving is almost entirely heart-healthy unsaturated fat. However, they do have 190 milligrams of sodium per serving, or 8% of the Daily Value, which can be an issue if you’re watching your blood pressure. Fortunately, a quick rinse in the sink can easily wash much of it away.
Dietitians also rave about TJ’s Medium Green Ripe Pitted Olives. “Their savory flavor adds depth to spreads, salads, pasta and pizza,” says Qianzhi Jiang, Ph.D., RDN, LDN. With just 135 mg of sodium per serving (6% DV), they are a little lighter in sodium than TJ’s Kalamata olives. Amazingly, they have zero saturated fat, making them a slam dunk for heart health.
2. Calamari Pieces in Olive Oil
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Seafood lovers, make room in your carts for Trader Joe’s Calamari Pieces in Olive Oil. Never tried calamari before? You definitely should, says Jiang. “People often underrate it because they are unfamiliar with it,” she says. “Calamari is a great source of protein and unsaturated fat.” Each single-serving can gives you 17 grams of quick protein, yet only 1 gram of saturated fat. Because it’s canned in olive oil (a Mediterranean diet staple), it’s especially heart-healthy. Jiang recommends adding this ready-to-eat, convenient shellfish to salads, pasta or rice bowls.
3. Solid White Albacore Tuna
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While we’re talking seafood, you can’t go wrong with a classic can of tuna! Dietitians recommend TJ’s Solid White Albacore Tuna with No Salt Added for a protein-packed pick. Each can delivers an impressive 29 grams of protein, plus it’s low in sodium with only 70 mg per serving (3% DV).
“It’s an easy, budget-friendly protein option for quick meals like wraps, salads or paired with whole-grain crackers,” says Vega. That makes it a convenient, no-cook lunch or snack. Try Kishner’s go-to recipe and mix it with olive oil, lemon and herbs, then add it to a Mediterranean-style wrap with spinach, cucumbers and peppers.
4. Organic Black Beans
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“Beans are a staple in the Mediterranean diet and a great source of plant-based protein and fiber, which support satiety and blood sugar balance,” says Vega. That’s not the only reason to love them. Research has also found that eating beans and legumes may help lower blood pressure and cholesterol and improve gut health.
While any beans are a win, TJ’s Organic Black Beans, Made with Sea Salt deserve special mention thanks to having only half the sodium of their standard black beans (130 mg versus 450 mg per ½ cup). They’re also a good source of potassium, which helps counter sodium’s effect on blood pressure.
“[They are] a simple, tasty way to add nutrition and flavor to any meal,” says Kishner. “Low in fat and cholesterol, they are a perfect addition to salads, grain bowls or wraps.”
5. Lentils
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“Lentils are another Mediterranean diet staple rich in fiber, plant-based protein and iron,” says Vega. “They help promote fullness and support stable energy levels.” So, while you’re in the canned bean section, grab a couple of cans of TJ’s lentils. “Made with just lentils, salt and water, they’re simple, nutritious and easy to keep in the pantry,” says Kishner. “I like tossing them into salads, grain bowls or wraps to make meals more satisfying and nutritious.”
Just like olives, give these lentils a rinse before eating them to cut down on their sodium (290 mg per ⅔-cup serving).
Our Expert Take
Experts agree that the Mediterranean diet is one of the healthiest eating plans around. From Kalamata and green olives to calamari, albacore tuna, black beans and lentils, Trader Joe’s has plenty of canned foods that make following the Mediterranean diet easy. These pantry-friendly staples are rich in fiber, lean protein and healthy fats that can help keep your heart and brain healthy. Plus, they couldn’t be easier to use for flavorful, healthy Mediterranean diet meals in no time. Happy shopping!
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