Nutritional Value Of Canned Foods

The convenience of canned food does not detract from its nutritional and health potential. Although the taste and texture of canned foods may be different from that of their fresh and frozen companions, the nutritional value is often similar. When considering the purchase of a particular canned food, read the label and compare the nutrients with your dietary goals.

Fruits

Having cans of fruits in your pantry enables you to enjoy them when they're not in season. Canned fruits are packed in natural juice, water or syrup. Avoid fruit packed in syrup when possible. A cup of canned pears in juice has 124 calories, a trace of fat and protein, 4 g of fiber and 24 g of sugar. Syrup-packed pears have 197 calories and 40.4 g of sugar. In contrast, a fresh pear has 103 calories, 5.5 g of fiber and 17 g of sugar. Pineapple canned in juice or syrup has 97 and 198 calories, respectively. Fresh pineapple has 82 calories and 2.3 g of fiber per cup.

Vegetables

The nutrients in canned and fresh vegetables are often similar. But unless you choose low- or no-sodium canned vegetables, the sodium content in canned vegetables may be unacceptable. One cup of stewed canned tomatoes has 66 calories, 2.3 g of protein, 2.5 g of fiber and 564 mg of sodium. A cup of fresh tomatoes has 32 calories, 1.6 g of protein, 2.2 g of fiber and 9 mg of sodium. A cup of canned green beans has 35 calories, 3.5 g of fiber and 401 g of sodium. The same amount of fresh green beans has 31 calories, 2.7 g of fiber and 6 mg of sodium.

Beans and Meat

Canned beans and meats make meal preparation quicker, as fresh beans and meat take time to cook thoroughly. Cooked dried beans have about 200 calories per cup and trace amounts of sodium. Canned beans and meats often have over 700 mg of sodium per serving, making them both an unhealthier choice if you are keeping your sodium within the recommended 1,500 mg per day. Canned kidney beans have 215 calories, 13 g of both protein and fiber and 758 mg of sodium per cup. Canned chicken has 30 g of protein per 5 oz.-serving, 234 calories, 11.3 g of fat and 714 mg of sodium.

Considerations

Choose your canned foods carefully to avoid unnecessary calories from syrups and excess sodium. Drain fruits before using them, and replace the liquid in canned vegetables with water before heating. You may be able to reduce the amount of sodium in any canned beans by rinsing them thoroughly before your cook them. Use canned fruits and vegetables when necessary as part of your 2 to 2 1/2 cup daily requirement to ensure that you get all the nutrients you need. Be aware, however, that a report published in the December 2009 issue of "Consumer Reports" magazine found that many of the cans it tested contained the chemical Bisphenol A. BPA has been linked to cancer and cardiovascular disease.