Some people wonder if consuming canned fruits like peaches or pineapples is a healthy choice. There are confirmed facts that fresh fruits are beneficial and healthy, but the question arises whether there are health benefits to canned fruits, and if there are common misconceptions or practical tips for incorporating canned fruit into a healthy diet. According to a report published on Eating Well, canned fruit can be a suitable, nutritious, and budget-friendly option for daily fruit intake for the following reasons:
**Nutrition of Canned Fruits**
Chelsea LeBlanc, a nutrition expert in Nashville, Tennessee, states, "We hear all the time that fresh fruits are the best, but canned fruits can be just as nutritious." According to the United States Department of Agriculture, canned fruits provide carbohydrates for energy, fiber for digestion, and vitamins and minerals to maintain human health. For example, the nutritional information for three popular canned fruits is as follows:
**Peaches**
One cup of canned peaches in peach juice contains:
- Calories: 120
- Carbohydrates: 30 grams
- Dietary Fiber: 3 grams
- Total Sugars: 30 grams
- Added Sugars: 0 grams
- Protein: 1 gram
- Total Fat: 0 grams
- Saturated Fat: 0 grams
- Cholesterol: 0 mg
- Sodium: 10 mg
- Vitamin A: 60 mcg
- Vitamin E: 1.1 mg
- Potassium: 290 mg
**Pineapples**
One cup of canned pineapples contains:
- Calories: 140
- Carbohydrates: 35 grams
- Dietary Fiber: 2 grams
- Total Sugars: 33 grams
- Added Sugars: 0 grams
- Protein: 1 gram
- Total Fat: 0 grams
- Saturated Fat: 0 grams
- Cholesterol: 0 mg
- Sodium: 5 mg
- Vitamin C: 18 mg
- Magnesium: 43 mg
- Potassium: 352 mg
**Pears**
One cup of canned pears contains:
- Calories: 130
- Carbohydrates: 34 grams
- Dietary Fiber: 4 grams
- Total Sugars: 30 grams
- Added Sugars: 0 grams
- Protein: 0.5 grams
- Total Fat: 0 grams
- Saturated Fat: 0 grams
- Cholesterol: 0 mg
- Sodium: 10 mg
- Vitamin C: 3 mg
- Copper: 122 mcg
- Potassium: 190 mg
All of these fruits are good sources of micronutrients such as potassium, vitamin C, vitamin A, and more. Since they are canned without syrup and without additives, like in products that use water or natural fruit juice—which therefore do not have any added sugars—they each provide an excellent amount of fiber to help support heart health and healthy digestion, in addition to the following benefits:
1. **Harvested at Peak Ripeness**
The fruits intended for canning are picked at their peak ripeness and then canned within hours, which helps ensure they retain the maximum amount of nutrition and flavor when consumed. LeBlanc confirms that "since they are packed at their peak freshness, they can be enjoyed all year round."
2. **Nutrient-Rich**
Canned fruits, like their fresh and frozen counterparts, are a great source of essential nutrients such as fiber, vitamins, and minerals. According to a comprehensive scientific review conducted in 2019 and published in the International Journal of Food Science and Nutrition, fruits and vegetables support overall health and help reduce the risk of certain diseases such as cardiovascular diseases and cancer.
3. **Ease of Preparation**
Canned fruits can save a lot of time, especially since they require little preparation, if any. LeBlanc notes that "current dietary guidelines for Americans recommend that adults consume one and a half to two cups of fruit each day, but only 1 in 10 Americans consumes enough fruits and vegetables."
