How Many Calories Are in a Tin of Peaches in Juice?

December 11, 2025 •

3 min read

According to nutritional data, a typical 410g can of peaches packed in fruit juice contains approximately 176 to 200 calories, a significantly lower amount than those submerged in heavy syrup. This calorie count can fluctuate slightly depending on the brand and the concentration of the fruit juice used.

Quick Summary

The calorie content of tinned peaches in juice varies by can size and brand, typically offering a lower-sugar alternative to syrup-packed varieties. It's a convenient and affordable way to consume fruit.

Key Points

Calorie Count: A 410g tin of peaches in juice contains roughly 176–200 calories, with a 205g serving size accounting for 88–100 calories.
Juice vs. Syrup: Choosing peaches in juice over syrup is a healthier option, as it contains less added sugar and fewer calories.
Nutrient Retention: While some vitamin C is lost during canning, peaches retain important vitamins A and E, carotenoids, and fiber.
Health Benefits: The fruit provides dietary fiber, potassium, and antioxidants, contributing to digestion, heart health, and overall wellness.
Tips for Lower Sugar: To further reduce sugar and calorie intake, drain the peaches and even rinse them with water before eating.
Versatile Ingredient: Tinned peaches are a convenient and adaptable ingredient for a variety of meals, including breakfast bowls, desserts, and smoothies.

Calorie Breakdown of a Tin of Peaches in Juice

When examining the nutritional content of a tin of peaches, the most important distinction is the liquid they are preserved in. For peaches in juice, the calories primarily come from the fruit itself and the natural fruit sugars in the juice concentrate. A standard 410g can, once drained, is generally recommended for two servings. A half-can serving (approximately 205g) typically contains around 88 to 100 calories. This means that if you were to consume the entire can, including the juice, you would be consuming close to 200 calories. Some brands also offer smaller, single-serving portions, which are often around 100 calories per can.

The most precise calorie information is always found on the product's nutrition label, as the exact sugar content and calorie density of the juice can differ between manufacturers. The U.S. Department of Agriculture (USDA) provides general data, with one cup of canned peaches in juice containing around 110 calories. For the most accurate figure, always check the packaging of the specific product you are purchasing.

A Tale of Three Tins: Juice vs. Syrup vs. Water

Choosing how your canned fruit is packed is one of the most impactful decisions for managing your sugar and calorie intake. The three primary options are packed in juice, light syrup, or heavy syrup. Each offers a different nutritional profile, affecting the overall healthiness of the product.

Nutritional Comparison Table


Feature	Peaches in Juice	Peaches in Light Syrup	Peaches in Heavy Syrup
Added Sugar	Generally no added sugar; natural fruit sugars only.	Contains added sugar.	High levels of added sugar.
Calories (per 100g)	Approx. 43–54 kcal.	Higher than juice, but less than heavy syrup.	Significantly higher than both juice and light syrup.
Taste	More natural, fruit-forward taste.	Sweeter, but less syrupy than heavy syrup.	Overly sweet, potentially masking natural fruit flavor.
Best For...	Calorie-conscious diets, breakfast toppers, and healthy snacks.	Desserts or those preferring a sweeter fruit.	Indulgent desserts where the syrup is integral to the recipe.

Beyond Calories: A Look at Nutrients

While calories are a key consideration, the nutritional benefits of tinned peaches in juice go beyond a simple number. Tinned fruit can still be a valuable part of a balanced diet. Peaches, even when canned, are a source of several important nutrients.

Preserving Health Benefits in a Tin

While some heat-sensitive nutrients like vitamin C may decrease during the canning process, other beneficial compounds remain intact. Canned peaches, particularly those in juice, still offer a variety of benefits:

Vitamins: They provide vitamins A and E, along with carotenoids, which are beneficial for vision and skin health.
Fiber: Peaches in juice contain dietary fiber, which is important for gut health and helps promote feelings of fullness.
Antioxidants: Antioxidants like polyphenols are present and help combat cellular damage.
Potassium: Canned peaches can contribute to your daily potassium intake, a mineral important for heart health.

Serving Suggestions and Healthy Habits

To maximize the health benefits and minimize the sugar, it is often recommended to drain and rinse the tinned peaches before eating. This can wash away a significant amount of the residual juice and associated sugars. Here are some simple and healthy ways to enjoy them:

Breakfast Topper: Spoon peaches over a bowl of Greek yogurt, oatmeal, or cottage cheese for added flavor and nutrients.
Fruit Salad Base: Use drained peaches as a foundation for a quick and easy fruit salad. Combine with other canned fruits in juice or fresh berries.
Frozen Treat: For a refreshing snack, freeze the drained peach slices and enjoy them as a simple, icy treat. You can also freeze the juice for smoothies.
Healthy Dessert: Serve warmed peaches with a sprinkle of cinnamon and a small scoop of low-fat vanilla ice cream or a drizzle of honey.

Conclusion: Making an Informed Choice

Ultimately, a tin of peaches in juice is a budget-friendly and long-lasting option that can provide a convenient dose of fruit when fresh varieties are unavailable. By choosing the juice-packed version over syrup and, if desired, draining the liquid, you can make a calorie-conscious and nutritious choice. It remains a quick, easy, and tasty way to boost your daily fruit intake, supporting your overall health and wellness goals.

For more detailed nutritional information and health benefits of peaches, you can refer to authoritative sources like Healthline.

Frequently Asked Questions

Yes, tinned peaches packed in fruit juice are a healthy choice. They contain important nutrients like vitamins A and E and fiber, with less sugar than varieties packed in syrup.

Peaches in heavy syrup have significantly more calories and added sugar than those packed in juice. Light syrup is an intermediate option, but juice is the lowest-calorie alternative.

Yes, draining and even rinsing the peaches can significantly reduce the total calorie and sugar content. The juice itself contains natural fruit sugars that contribute to the overall calorie count.

A 100g serving of peaches in juice typically contains 43 to 54 calories, whereas a syrup-packed version would be considerably higher.

Yes. While some vitamin C may be lost due to heat, many other nutrients like vitamins A and E, fiber, and potassium are retained.

Yes, the juice can be used to add natural sweetness to other foods. It can be added to smoothies, used in recipes, or frozen into ice cubes for drinks.

Unopened tinned peaches have a long shelf life, often lasting for years. Once opened, any unused peaches should be transferred to an airtight container and refrigerated, where they will last for about a week.