Canned fruit is lower in fiber and has more sugar than fresh whole fruit, but it offers a practical way to increase your fruit intake when your favorite whole fruits may be too expensive or out of season.
Micronutrients
A 1-cup serving of sliced peaches, pineapple, pears, grapes and cherries canned in light syrup contains 138 calories, 36.13 g of carbohydrate, 0.17 g of fat, 2.4 g of fiber, 0.97 g of protein, 15 mg of sodium and 3.71 g of sugar. Just 14 percent of the already negligible 0.17 g of fat is saturated fat, and canned fruit is cholesterol free.
Vitamins
The same 1-cup serving of canned fruit provides 9.5 percent of the recommended dietary allowance, or RDA, of vitamin B-6, 8 percent of the RDA of vitamin E, 7 percent of the RDA of vitamin K, 5.8 percent of the RDA of niacin, 5.1 percent of the RDA of vitamin C, 3.6 percent of the RDA of thiamin, 3.5 percent of the RDA of riboflavin and trace amounts of folate and vitamin A.
Minerals
One cup of canned fruit also supplies 18.8 percent of the dietary reference intake, or DRI, of copper, 15.4 percent of the DRI of manganese, 4.6 percent of the DRI of potassium, 3.9 percent of the DRI of phosphorus, 3.8 percent of the DRI of iron and trace amounts of calcium, magnesium, zinc and selenium.
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