How to Reduce Excess Salt in Canned Food

The simplest way to reduce excess salt in canned food is to drain the liquid and rinse the food in a colander under cold running water for 30–60 seconds; this washes away much of the surface salt. If rinsing is not enough for very salty canned foods such as olives or anchovies, soaking the food in clean water for a few minutes and changing the water once is more effective.

Why are canned foods so salty?

Salt serves as both a flavoring and a preservative in canning; it slows bacterial growth and extends shelf life. This is why salt levels in brined olives, pickles, anchovies, and some canned vegetables are noticeably higher than in homemade versions. The nutrition label lists salt or sodium per 100 g (100 ml for liquids) or per serving, so check which amount the value refers to; low-salt or no-salt-added versions of the same product are generally stocked side by side and are a better starting point for people who monitor their salt intake.

Rinsing and soaking method

For canned chickpeas, corn, or beans, drain them in a colander, then rinse under cold running water for 30–60 seconds; this brief step removes a significant amount of salt. For oily canned foods such as tuna, after draining, press gently with a fork so some of the salt drains away with the remaining liquid. A single rinse may not be enough for foods such as olives or anchovies, where salt has penetrated deeply; in this case, soaking the food in clean water for 10–15 minutes and changing the water once reduces the salt more noticeably.

Reducing salt while preserving flavor

Taste canned food after rinsing before adding extra salt to the recipe; this shows whether it is still salty enough. In general, rinsed canned food does not need additional salt. Supporting the flavor with vinegar, lemon juice, or fresh herbs balances any blandness that may result from reducing salt. For people restricting sodium or monitoring blood pressure, consistently following this rinsing step may make a difference in daily salt intake; however, if salt restriction is a serious health concern, follow the advice of a doctor or dietitian.

Which canned foods contain the most salt?

Olives, anchovies, pickles, and some brined cheeses have the highest salt levels among canned products; in these foods, salt helps preserve not only flavor but also texture and color. Canned vegetables and legumes generally contain less salt, and rinsing alone is sufficient. Canned soups and ready-made sauces may provide a large part of the recommended daily amount in a single can. Since these products cannot be rinsed, checking the sodium amount on the label and choosing a low-salt version is a more effective solution. Adjusting the salt level from the start in homemade pickles and preserves is easier than rinsing purchased canned food, so people who want to reduce salt in homemade pickles or brine can change the recipe itself. This option is not available for store-bought canned products, so rinsing remains a practical solution. Even this small difference can noticeably affect daily salt intake over the long term.