Is There Nutrition In Canned Fruit?

The USDA recommends eating between two and four servings of fruits every day. While fresh fruits are an ideal choice, they might not always be the most accessible option. Off-season fruits can be expensive, so you might be limited to only certain types during the winter months. Or you might simply like the consistency of canned fruits more.

Vitamin A

Canned fruits usually contain high amounts of vitamin A. Only small amounts of vitamin A are lost during the heating and canning process. According to the University of Illinois Department of Food Science and Human Nutrition, the amount of vitamin A in canned fruits is almost the same as in fresh fruits. Lycopene, a carotenoid found in tomatoes, is actually more effective after heating, so the canning process offers an improvement in this case.

Sugars

One of the problems with canned fruits is their sugar content. Fruits canned in syrup are likely to be high in carbohydrates, sugars and calories. To avoid that, look for fruits canned in their natural juices, with no sugar added.

Fiber and Other Nutrients

The fiber content of fruit doesn't change during the canning process. Potassium and folate also survive the canning process well, as do the B vitamins. Some vitamin C is lost during the canning process. According to a 2009 article in "The Sunday Times," a 3.5 oz of canned orange contains about 20 mg of vitamin C, while a medium size orange --which weighs about 3.5 oz -- contains about 54 mg.

Choosing the Best Option

According to the USDA, companies can choose to undergo an inspection service to determine the quality of their canned products. If they've done this, you'll find a small seal on their labels. The seal will read something like "U.S. Grade A." This indicates the fruits used in the canning process are of excellent quality. Companies might also receive a Grade B or C, but they might be less likely to put that on their labels. If you want high quality, look for the Grade A mention on the label.