Is Canned Fruit Healthy? Nutritionist Explains if It Can Replace Fresh Fruit

While canned fruit provides a practical solution for fruit consumption, particularly during off-seasons, it cannot serve as a long-term substitute for fresh fruit, according to nutritionist Manuela Marin. The canning process inevitably leads to a loss of essential vitamins and minerals. Furthermore, many canned fruits are packed in syrup, which adds sugar and further diminishes their nutritional value.

Marin advises consumers against washing canned fruit with water to remove the sweet syrup, as this practice can strip away remaining nutrients. Instead, she suggests diluting the syrup with water or mineral water if a less sweet option is desired. For those looking to preserve the flavor of fruits like chanterelles or others for later use, blanching them before freezing is recommended. Cooked fruits should be cooled and stored with their liquid in appropriate containers.

Experts emphasize the importance of a daily intake of approximately five servings of fruits and vegetables, with fruits constituting two of those servings. A single serving can be equivalent to a peach, apple, or orange. While fruit juices and smoothies can contribute to this intake, attention must be paid to their sugar content. The benefits of fruit extend beyond vitamins, including fiber found in the peel and beneficial plant compounds known as phytochemicals, which act as antioxidants and may reduce the risk of chronic diseases like cancer and cardiovascular problems. Marin also stresses the advantages of consuming seasonal and locally sourced fruits, which are typically of higher quality and more affordable.

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Washing canned fruit with water to remove the sweet juice is not recommended because it can further wash away minerals and vitamins, while the juice from the can can be diluted with water or mineral water if you want to drink it.