Is Canned Fruit Good for You? Benefits and Types

Eating more fruit can support your overall health by providing nutrients like fiber, vitamins, and minerals and protective plant compounds like flavonoids, anthocyanins, and carotenoids.

While all fruits—including fresh, frozen, and canned fruits—can be part of a healthy diet, some processed fruit products, such as canned fruits, are more convenient, shelf-stable, and a great way to get more fruit when fresh fruit isn't accessible.

Benefits of Canned Fruit

Canned fruit is packed with essential nutrients. Adding it to your diet may protect against several common health conditions.

A Source of Vitamins, Minerals, and Fiber

Canned fruit is a good source of vitamins, minerals, fiber, and plant compounds. Commonly canned fruits, such as peaches, pineapples, pears, and mandarin oranges, provide fiber, vitamin C, and other vitamins and minerals. For example, a cup of canned mandarin oranges packed in juice contains 85.2 milligrams of vitamin C, covering 95% of your daily needs.

Vitamin C is necessary for several critical processes in the body, such as immune function, collagen synthesis, iron absorption, and neurotransmitter production. Vitamin C also functions as a powerful antioxidant in your body. Antioxidants neutralize unstable molecules called free radicals, protecting cells from damage that could lead to disease. Some canned fruits provide other plant compounds with powerful antioxidant properties, such as flavonoids and carotenoids.

Fruits are also rich in nutrients essential to heart health, including potassium, which is needed for blood pressure regulation, and fiber, which helps control blood lipid levels.

Although the canning process reduces levels of certain nutrients, such as water-soluble nutrients like vitamin C, research shows that canned fruits have similar nutritional content to fresh fruits overall.

May Reduce the Risk of Several Common Health Conditions 

Eating more fruit, including certain kinds of canned fruit, can help keep you healthier and support a longer, healthy life. Due to its nutrient density, diets high in fruit have been linked with a reduced risk of common health conditions, including heart disease, certain cancers, and type 2 diabetes.

Fruit-filled diets have also been shown to decrease the risk of many cancers, including breast, lung, colorectal, prostate, and stomach cancer. A review of 17 studies that included data on over 1.5 million people found that each increase of 100 grams per day in total fruit intake was associated with a 5% lower risk of stomach cancer.

Another review found that people with the highest intake of fruits like oranges, apples, and kiwis were up to 26% less likely to develop colorectal cancer than those with the lowest fruit intake. The vitamins, minerals, fiber, and phytochemicals in fruit minimize and protect against cellular damage associated with cancer development.

A More Affordable and Shelf-Stable Option

Canned fruits are generally less expensive than fresh fruits, making them a good option if you're on a budget. 

Though healthcare providers often recommend fresh fruits and vegetables, canned and frozen fruits and vegetables may be a more practical and affordable option for many people. Canned fruits may also be the only option for people who live in areas with limited access to grocery stores.

Ready-to-eat canned fruits are also more convenient for those who are homebound or can't cook or shop for themselves, such as older adults and people with disabilities. Busy households can stock up on canned fruit to ensure there's always a healthy snack or ingredient on hand. 

Canned fruits are accessible, affordable, and versatile and can be used as a healthy alternative to fresh fruit whenever needed. 

Downsides

Though canned fruits can be healthy and help you meet your daily nutrient needs, here are some downsides.

Added Sugars

Canned fruits may be canned in juice or syrups. Heavy syrup is very high in added sugar, and regularly eating fruits canned in heavy syrup can negatively impact your health. A cup of fruit cocktail in heavy syrup contains nearly 20 grams of added sugar, which is equal to 5 teaspoons.

Consuming too much added sugar can harm your overall health and increase your risk for several health conditions, including heart disease and liver disease. Like any sugary food, canned fruits with a lot of added sugar, such as those canned in heavy syrup, should be limited.

The American Heart Association (AHA) recommends limiting added sugars to no more than 6% of calories per day, equating to 6 and 9 teaspoons of added sugar per day for women and men, respectively. It's best to keep your added sugar intake as low as possible and choose canned fruit products made without added sugar, such as those canned in 100% fruit juice.

Bisphenol A (BPA)

Certain canned fruits are high in bisphenol A (BPA), a compound found in the internal coating of cans that harms human health. Some research suggests that chronic exposure to BPA can disrupt growth and development, negatively impact fertility and endocrine system function, suppress the immune system, and possibly increase cancer risk.

Though most food manufacturers have stopped using BPA-containing cans, some canned products, such as canned fruits, may still contain BPA. To reduce your exposure, choose canned fruits labeled "BPA-Free."

Best Types of Canned Fruit

Fruits packed in 100% fruit juice are free from added sugar, making them the best choice for health. Some healthy options for fruits canned in 100% juice include:

• Canned peaches
• Canned pineapple
• Canned pears
• Canned apricots
• Canned blueberries 

If you'd like to enjoy canned fruit made with added sugar, try fruit canned in very light syrup. Very light syrup usually contains 10% sugar, compared to fruit packed in heavy syrup, which contains at least 40% sugar.

Some fruits canned in heavy syrup are advertised as sugar-free because they are sweetened with artificial sweeteners, such as sucralose and acesulfame-K (Ace-K). Frequent consumption of these and other artificial sweeteners has been linked to several health concerns based on observational data, such as an increased risk of heart disease, cerebrovascular diseases, and certain cancers, including breast and obesity-related cancers.

Tips for Consuming Canned Fruit

Canned fruit can be enjoyed like fresh fruit and can be used in many recipes. Here are a few ways to enjoy canned fruit:

• Eat canned fruit alongside a source of protein, like cheese and nuts, for a filling snack
• Use canned fruit to add natural sweetness to smoothies and protein shakes
• Add canned fruit to baked goods, like breads, muffins, and cakes
• Use canned fruits, such as sliced peaches, to add interest to salads
• Add canned fruit to mocktails and cocktails
• Broil canned peaches or pears in the oven and serve with ice cream for a simple dessert

Canned fruit is a convenient, affordable, and delicious way to add more fruit to your diet. Try adding fruit canned in 100% juice to your favorite recipes. 

A Quick Review

Canned fruit can be a nutritious and easy way to boost your intake of essential nutrients and protective antioxidants. Adding more fruit into your diet, including canned fruit, can lower your risk of common health conditions, like heart disease and certain cancers, but it's important to choose the healthiest kinds of canned fruit whenever possible.

Fruit canned in 100% fruit juice is made without added sugar and is one of the best choices for canned fruit. Try snacking on canned fruit and adding it to your favorite recipes.