Is Canned Fruit Healthy or Not?
Updated: Feb. 23, 2021
Is canned fruit healthy? We have the answer once and for all.
Yes, canned fruit is a good option when you’re craving something out of season. It’s a great way to enjoy the flavor and sweetness of peaches, mandarin oranges and pineapple all year round. But the other contents in the can definitely affect how good it is for you. If you’ve been Googling “Is canned fruit healthy?” we’ve got the answers.
Here’s what you need to know about the canned fruit in your pantry.
Types of Canned Fruit
Canned fruit is usually labeled by what type of liquid is canned with the fruit. Typically, there are three kinds of packing liquid: heavy syrup, light syrup and juice. While there isn’t much difference between the calorie counts of fresh and canned fruit, the packing liquid does have an impact.
Canned fruit in heavy syrup
Heavy syrup contains water, corn syrup and sugar, and it has the most calories of the three. Corn syrup is known as one of the most harmful ingredients in packaged foods. A 15-1/4 ounce can of sliced peaches contains about 10 ounces of fruit and 2/3 cup of syrup, which adds about 200 calories. A half-cup serving has a whopping 25 grams of carbs and 21 grams of sugar, making it more of a decadent dessert than a light snack.
Canned fruit in light syrup
Light syrup is made from water and sugar. A 15-ounce can with light syrup contains about the same volume of peaches (10 ounces) and a little over 1/2 cup of syrup, tacking on about 85 calories. A half-cup serving has 14 grams of carbs and 13 grams of sugar.
Canned fruit in juice
Juice-packed fruits are packaged in juice concentrate that has been diluted with water. A 14-ounce can of juice-packed peaches contains roughly the same amount of fruit and about 1/2 cup of juice for only about 60 additional calories. A half-cup serving has 14 grams of carbs and 13 grams of sugar.
Did you know you can make sorbet with just a can of fruit? Whip up canned fruit sorbet for a light dessert.
Canned fruit in water
We now have a much healthier option when it comes to grab-and-go fruit cups. Canned fruit packed in water is exactly what it sounds like. The diced fruit you love is packed in water to keep it fresh and juicy without the added sugar. A full-cup serving contains just 7 grams of carbs and 6 grams of sugar.
You can have complete control over exactly what’s packed with the fruit if you learn how to can at home.
Which Canned Fruit Is Healthiest?
Due to calorie count and overall nutrition value, water-packed canned fruit is the healthiest choice. The heavy and light syrups are of little nutritional value other than calories and are very high in sugar. The fruit packed in juice contains significantly less added sugar than syrup-packed canned fruit.
Aside from canned fruit, here are other healthy pantry staples to stock up on.
What to Consider When Choosing Canned Fruit
When choosing canned fruit, keep an eye out for the sugar content. Fruits are rich in natural sugar, so you don’t need any added sweeteners in the can. The American Diabetes Association recommends buying canned fruit with “unsweetened” or “no sugar added” on its label. Look for fruit packed in 100% juice, water or coconut water for all the flavor without the extra preservatives.
Now that you know which type of canned fruit to go with, it’s easy to make these healthy canned fruit recipes. Looking for more healthy options? Put some canned vegetable recipes on your must-try list.
Mandarin Orange Chicken Salad
My sister-in-law introduced me to this colorful chicken salad with a delicious homemade dressing and canned mandarin oranges. I reduced the oil and salt and switched to light soy sauce. Sometimes I substitute toasted sesame seeds for the nuts. —Renee Heimerl, Oakfield, Wisconsin Wondering if canned fruit is healthy? Find out here.
Breakfast Parfaits
The combination of canned pineapple, raspberries and banana in these yogurt treats makes a bright and cheerful morning breakfast. For more yummy breakfast ideas, check out our top parfait recipes.
Jicama and Pineapple Guacamole
If you’re a fan of chunky pineapple guacamole, then this combo is for you. Crunchy diced jicama and juicy canned fruit chunks combine for an out-of-this-world texture. For extra flavor, toss the pineapple on the grill for a few minutes before chopping. —Taste of Home Test Kitchen Buy an extra can of pineapple, then check out these delicious canned fruit recipes!
Chicken Cakes with Avocado Mango Sauce
These chicken cakes are a great appetizer for your next holiday party. Or serve them for dinner tonight with a side of rice and your favorite vegetable! The crushed canned pineapple adds a delicious, sweet flavor. —Rachael Nodes, La Barge, Wyoming We love using canned fruit in fruit salsa! Try these recipes today.
Orange-Pistachio Quinoa Salad
Add this fresh and healthy salad to your holiday spread. Its citrusy, nutty taste is simply delicious, thanks to canned mandarin oranges. —Jean Greenfield, San Anselmo, California For dessert, try this canned fruit sorbet recipe.
Easy Caribbean Chicken
This is a very simple recipe that uses easy-to-find ingredients, like canned fruit. Serve with some steamed vegetables for a complete meal. Use cubes of pork or even shrimp instead of the chicken. —Courtney Stultz, Weir, Kansas
Pressure-Cooker Carrot Cake Oatmeal
This warm breakfast cereal made in the pressure cooker is a great way to add some veggies and canned fruit to your diet! For extra crunch, I garnish individual servings with ground walnuts or pecans.—Debbie Kain, Colorado Springs, Colorado
Terrific Teriyaki Burgers
Golden rings of canned pineapple give these burgers a touch of sweetness, while the ginger root adds some spice. Ground chicken works well in this recipe, too. —Margaret Wilson, Hemet, California
Ginger Chicken and Quinoa Stew
This Asian-inspired one-pot chicken dinner is healthy and tasty. You can serve it hot, cold or at room temperature. — Doris Kwon, Newport Coast, California
Sesame Chicken Slaw Salad
I tasted many types of Asian chicken salad in California. When I moved back to Georgia, I wanted more. Here’s a gingery-sweet recipe using wonton strips and canned fruit. —Michelle Mulrain, Evans, Georgia
Sheet-Pan Pineapple Chicken Fajitas
For our fajitas, I combine chicken and pineapple for a different flavor. These fajitas are more on the sweet side, but my family loves them! —Nancy Heishman, Las Vegas, Nevada (Aside from canned fruit, here are other healthy pantry staples to stock up on.)
Turkey and Apple Arugula Salad
This satisfying salad proves that turkey can be enjoyed outside of the holidays. Peppery salad greens, sweet grapes and rich walnuts combine to create a flavor sensation. —Nancy Heishman, Las Vegas, Nevada
Ginger-Cashew Chicken Salad
I revamped an Asian-style chicken salad recipe to create this gingery, crunchy salad. Now it’s a huge success when I serve it at ladies luncheons. —Shelly Gramer, Long Beach, California
Pineapple-Glazed Chicken Thighs
These juicy chicken thighs taste so rich and delicious with a sweet pineapple-maple glaze. I love that I can reach in my pantry for ingredients and end up with this impressive weeknight meal. —Trisha Kruse, Eagle, Idaho
Mandarin Broccoli Salad
Sweet, crunchy and colorful, this salad has a fresh mix of textures and flavors. It tastes even better when you chill it overnight, if you can wait that long. —Margaret Allen, Abingdon, Virginia
Pineapple Oatmeal
Oatmeal for breakfast is a standard item, but I like to mix it up a bit. This version gets some natural sweetness from pinapple juice and tidbits. It is definitely worth trying! —Maria Regakis, Somerville, Massachusetts
Fast Fruit Salsa
We like this refreshing and colorful salsa served with tortilla chips or spooned over grilled chicken. For another fruity option, try stirring in some diced cantaloupe or peaches when they're in season. —Eileen Miller, Woodridge, Illinois
Tangy Shrimp Kabobs
You'd never guess that a pair of these colorful kabobs has only 2g of fat total! An easy tomato-based mixture is used as a marinade and basting sauce to add just the right amount of sweet-sour taste to the shrimp, pineapple and veggies. —Pat Waymire, Yellow Springs, Ohio
Pineapple Shrimp Fried Rice
My husband often ordered pineapple fried rice at Thai restaurants, so I surprised him by tweaking some similar recipes to come up with a version that's both simple and delicious. —Bonnie Brien, Pacific Grove, California
Tangy Poppy Seed Fruit Salad
For a fruit salad that’s delightful, we combine berries and citrus with a honey-lime dressing flecked with poppy seeds. —Carrie Howell, Lehi, Utah
Indian Spiced Chickpea Wraps
Raita, an Indian condiment made with yogurt, elevates this vegetarian dish to a satisfying gourmet wrap. If you're in the mood to experiment, try diced mango or cucumber for the pineapple and add fresh herbs like cilantro or mint. —Jennifer Beckman, Falls Church, Virginia
Hoisin-Pineapple Salmon
My mouth waters when I think of this sweet and tangy glaze. It's a tropical treat at any time of year. —Naylet LaRochelle, Miami, Florida
Sweet-and-Sour Beef Stew
This chunky meal in a bowl makes terrific use of nutrient-packed vegetables. It has a deliciously sweet and tangy taste. —Frances Conklin, Cottonwood, Idaho
Grilled Pork Tacos
My family raves about this moist pork with smoked paprika and pineapple. I dish it up next to brown rice and a salad of avocado and tomatoes. —E Gelesky, Bala Cynwyd, Pennsylvania
Weeknight Chicken Chop Suey
If you'd like a little extra crunch with this colorful chop suey, serve with chow mein noddles. —George Utley, South Hill, Virginia
Caribbean Shrimp & Rice Bowl
I had a similar rice bowl on vacation and re-created this lighter version at home. It takes me back to the islands every time I make it. Try grilling the shrimp for more beachy flavor. —Lauren Katz, Ashburn, Virginia
Mandarin Orange & Romaine Salad
A tangy salad of romaine, celery and oranges with tarragon vinegar and hot pepper sauce makes a cool companion for turkey dishes. —Cathy Pawlowski, Naperville, Illinois
Hawaiian Pork Chops
Looking for a great last-minute meal when friends drop in? Hampton, Virginia's Michelle Cavalier recommends one of her husband's sweet-and-sour favorites. “This is so easy, tastes just like Hawaiian pizza, and I usually have all ingredients on hand.”
Mandarin Pork Stir-Fry
When my husband and I were dating, he told me he liked Asian food. I got a wok and discovered the joy of dishes like this pork stir-fry. —Laurie Martignon, Niagara, Wisconsin
Fruit & Spinach Salad
The combination of sweet fruit and salty feta cheese makes this salad a winner. —Virginia Dack, Asheville, North Carolina
Hawaiian Beef Sliders
Sweet and savory with just a hint of heat, these dynamite burgers are packed with flavor. The combination of pineapple and bacon may sound unusual, but you'll find they're a perfect match. —Mary E. Relyea, Canastota, New York
Pineapple-Ginger Chicken Stir-Fry
I found the original recipe for this dish on a can of pineapple slices in the 1980s. After making it for a number of years, I lightened the ingredients and adapted it to a quick skillet meal. My family gave it a big thumbs-up, and we've enjoyed it this way ever since! —Sue Gronholz, Beaver Dam, Wisconsin
Avocado Fruit Salad
I'm glad a friend gave me this delicious recipe, featuring four kinds of fruit as well as avocado. A light honey-lemon dressing enhances the already tasty flavor of the produce. My family loves it and so do I! —Mildred Sherrer, Fort Worth, Texas
Caribbean Chicken Stir-Fry
Fruit cocktail in stir-fry? You might be surprised by how good this dish is. It's a promising go-to option when time's tight. —Jeanne Holt, Mendota Heights, Minnesota
Jamaican Chicken with Couscous
“Fantabulous” is a word I reserve for fantastic dishes like this jerk-seasoned chicken. It’s a mouth full of yum. —Joni Hilton, Rocklin, California
Pineapple Shrimp Stir-Fry
I came up with this recipe for a luau-themed party and served it with sliced papaya, mango and avocado. Delish! If you don't care for coconut, sprinkle with chopped macadamia nuts instead. —Trisha Kruse, Eagle, Idaho
Fruited Pork Chops
Here's one of my favorite slow-cooker recipes. I often prepare these tender chops with pineapple sauce for guests and serve them with brown rice. —Cindy Ragan, North Huntingdon, Pennsylvania
Hawaiian Hash
I like the combination of ginger, pineapple and macadamia nuts. This dish brings back memories of an island vacation.—Roxanne Chan, Albany, California
Asian Snow Pea Toss
My love for Asian flavors sparked the idea for this easy, healthy side dish. For this Asian salad, I use just-picked peas from our garden and serve it with grilled chicken. — Mary Ann Dell, Phoenixville, Pennsylvania
Radish and Mandarin Orange Guacamole
Radishes are often overlooked as a salad garnish, but their bright, crisp flavor is a welcome addition to many dishes, including this orange guacamole. For balance, pair the peppery crunch of radishes with the soft, sweet tang of mandarin oranges. —Taste of Home Test Kitchen
Peach Crisp Parfait Pops
My little ones love fruit crisps and ice pops. I created a healthy and delicious treat that combines the two. For a sweet addition, use cinnamon sticks in place of the wooden pop sticks. —Carmell Childs, Orangeville, Utah
Orange Chicken Spinach Salad
For a salad with refreshing color and crunch, we toss chicken and spinach with mandarin oranges and red onion, then splash everything with a tangy vinaigrette. —Jean Murawski, Grosse Pointe Park, Michigan
Pressure-Cooker Pineapple Chicken
We love Hawaiian-style chicken in a slow cooker, but sometimes we need something that comes together fast! We tweaked our favorite recipe and came up with this Instant Pot pineapple chicken for a quick and easy weeknight dinner. Add a side salad for a complete meal. —Courtney Stultz, Weir, Kansas
Citrus Melon Mingle
This refreshing fruit salad has a hint of mint, honey and ginger that adds subtle flavor to the sweet combination of melons, grapefruit, oranges, pineapple and bananas. —Doris Heath, Franklin, North Carolina
