Canned Fruit

When I eat canned fruits, I always drain the fruit from the syrup. How many calories am I saving? —P.M., Grantsburg, Wisconsin

That's a great question! The answer depends primarily on how the fruit is packed and the can size. Typically, there are three kinds of packing liquid: heavy syrup, light syrup and juice. Heavy syrup contains water, corn syrup and sugar. Light syrup is made from water and sugar. Juice-packed fruits are packed in juice concentrate that has been diluted with water. Heavy syrup has the most calories. A 15-1/4-ounce can of sliced peaches contains about 10 ounces of fruit and 2/3 cup of syrup (about 200 calories). A 15-ounce can featuring light syrup contains about the same volume of peaches and a little over 1/2 cup of syrup (approximately 85 calories). Finally, a 14-ounce can of juice-packed peaches contains roughly the same amount of fruit and about 1/2 cup of juice (60 calories). The heavy and light syrups are of little nutritional value (other than calories!), but the juice contains a small amount of vitamin C.