The average UK family of 4 (two adults and two younger children) spends roughly £508 on grocery shopping per month.*
This alone can be a challenge, but January brings added pressure. After an expensive Christmas and almost six weeks since the last payday for many, the strain of funding the weekly food shop can feel overwhelming.
The grocery experts at Britsuperstore recognise this struggle and are encouraging families, especially those feeling the pinch, to turn to tinned foods as a lifeline during these difficult times.
Grocery expert Richard Price, from BritSuperstore—an online British supermarket that ships British goods worldwide says: “As a trusted retailer with a deep understanding of UK shopping habits and trends, I want to encourage families to consider tinned ingredients as a fantastic way to create budget-friendly, nutritious meals. Staples like beans, tomatoes, and tuna are incredibly versatile, whether you’re making a comforting chilli or a delicious pasta bake. On average, families can save £3-6 per meal by choosing tinned ingredients, which can be up to 60% cheaper than fresh. Incorporating more tinned meals into your weekly routine is an easy way to save money while still enjoying flavourful, high-quality dishes.”
We also consulted a nutritionist to confirm the nutritional benefits of tinned foods.
Amie Alexander Accredited Dietitian adds: “Lots of people think canned foods are less nutritious than fresh but research shows they retain a high percentage of their vitamins and minerals. The canning process involves sealing food in airtight containers and heating to kill off bacteria which not only makes it safe but locks in the good stuff. In some cases canned foods are even more nutritious – like canned tomatoes which have higher levels of lycopene a powerful antioxidant because of the heat. Tinned fish like salmon and sardines are great sources of calcium and omega 3’s for bone health and heart health.
The canning process has minimal impact on nutrient content. Some water soluble vitamins like vitamin C and some B vitamins may be slightly reduced due to heat but most nutrients are intact. Many canned foods especially legumes like chickpeas and lentils retain their fibre and protein so they’re great staples in a healthy diet. I always recommend choosing tinned options with no added salt or sugar to reduce excess sodium and preservatives. Rinsing canned beans and vegetables before consumption can further reduce sodium so they’re an even healthier option.
Including tinned foods in your diet is a practical and sustainable way to meet your nutritional needs and manage food costs. With the cost of fresh produce going up tinned foods are an affordable option without compromising on quality or nutrient density. They’re convenient for meal prep, have a long shelf life and reduce food waste – all great for families on a budget. I encourage you to get creative with tinned foods in your meals – add canned chickpeas to salads, use tinned tomatoes for homemade pasta sauces or add canned mackerel to sandwiches for a quick protein hit.”
Analysis of Savings:
- On average, a family of four could save £25.76 per week by choosing tinned ingredients over fresh, based on the meals provided.
- In total, by switching to tinned ingredients, a family of four could save an average of £6.44 per person per week.
- The biggest savings come from meals like Fish Pie (£6.80), Tuna Pasta Bake (£4.80), and Chilli Con Carne (£4.08).
- These swaps not only save money but offer quick, tasty, and nutritious meal options for the whole family.
Additional Comments:
- Chicken Curry: Chicken curry is such a firm favourite across the UK, and it’s great to know you can make it more affordable without losing any of that rich, comforting flavour. Using tinned chicken and tomatoes brings the cost down to just £1.45 per serving, compared to £2.63 with fresh ingredients – a saving of 45%. It’s a simple way to save money while still enjoying a family classic.
- Tuna Pasta Bake: Tuna Pasta Bake is a filling, comfort food choice for the family that is excellent for batch cooking and bringing to work for lunch. It costs £0.80 a portion with tinned tuna and £2.00 with fresh – a 60% variance. So it’s a simple, cost-effective way to receive a comfort food meal as well.
- Chilli Con Carne: Another filling, tasty dinner option for the whole family is Chilli Con Carne. With canned beans and canned tomatoes, Chilli Con Carne only costs £1.35 a meal as opposed to £2.37 with fresh—which means a family of four saves £3.60 each dinner. This is the kind of dinner they want to eat a few times a week, anyway, and honestly, it fills them up so much it’s good that they do!
- Fruit Crumble: Fruit Crumble is an inexpensive dessert for anyone craving something sweet. Using tinned fruit instead of fresh makes this warm dessert £0.58 per portion instead of £1.00—saving a family of four a whopping £1.68 for one dessert! Enjoy a delectably decadent dessert and don’t feel guilty about going over budget, or enjoy the slightly cheaper per portion option for a food quality strike for three. If desserts are as important as healthy savoury meals, this is one simple substitution that allows you to have your cake and eat it, too!