Is it okay to drink the juice from canned fruit? Your Guide to Health and Safety

January 9, 2026 •

4 min read

According to the National Center for Home Food Preservation, syrup in canned fruit is not used for preservation but primarily to maintain the fruit's shape, color, and flavor. Whether that liquid is a healthy addition to your diet or a sugary pitfall depends on what exactly is in the can.

Quick Summary

The liquid in canned fruit can be a healthy addition to your diet, provided you select varieties packed in 100% juice or water, not heavy syrup. Evaluate the label for added sugars, additives, and check for BPA-free packaging. Consider the benefits and drawbacks to make an informed choice.

Key Points

Check the Label: Always choose canned fruit packed in 100% juice or water, not heavy syrup, to avoid excess added sugars.
Understand the Liquid: Syrup in canned fruit adds empty calories and sugar, while natural fruit juice contains fewer additives and the fruit's inherent sweetness.
Use Creatively: Canned fruit juice can be a healthy base for smoothies, a flavor enhancer in recipes, or frozen into ice cubes for drinks.
Be Mindful of Nutrients: While nutritious, the canning process can reduce levels of heat-sensitive vitamins like vitamin C and some antioxidants.
Limit Added Sugars: The American Heart Association recommends limiting added sugar intake; heavy syrup-packed fruit goes against this advice.
Consider BPA: Check for BPA-free packaging, as concerns exist about the chemical leaching into food from can linings.
Rinse if Necessary: For canned fruit in syrup, rinsing the fruit can help reduce some of the residual sugar, but it's not a perfect solution.

The question of whether it's safe and healthy to drink the juice from canned fruit depends entirely on the type of liquid it is packed in. While many associate canned fruit with heavy, sugary syrups, modern food options offer healthier alternatives like 100% fruit juice or water. Understanding the difference is crucial for making smart dietary choices.

Decoding the Packing Liquid: Syrup vs. Juice

Many consumers mistakenly believe that the syrup in canned fruit is the key to preserving the product. In reality, the high-heat canning process itself ensures the fruit's safety by neutralizing bacteria. Syrup is added primarily for cosmetic and flavor purposes. This distinction highlights the importance of scrutinizing the product label before you buy.

Heavy Syrup

Heavy syrup is predominantly a mix of sugar, water, and sometimes corn syrup, offering little to no nutritional value beyond added calories and carbohydrates. Excess consumption of added sugar can contribute to health issues like obesity, type 2 diabetes, and heart disease, according to the American Heart Association. While the fruit itself remains nutritious, the syrup negates much of the health benefit.

100% Fruit Juice

For a healthier option, choose canned fruit packed in 100% fruit juice. This juice contains the fruit's natural sugars but without the added sweeteners found in syrup. While it does contain sugar, it is the inherent, natural kind found in fruit. Some vitamins are lost in the canning process, but many—like vitamins A, E, and carotenoids—are retained.

Water or No Sugar Added

An even healthier choice is fruit packed in water or labeled 'no sugar added'. This option is best for those watching their sugar or calorie intake, and it allows you to enjoy the full flavor of the fruit with minimal interference.

Potential Health Concerns Beyond Sugar

While sugar is a primary concern, other factors should be considered when consuming juice from canned fruit.

Loss of Nutrients: The high-heat canning process can lead to a reduction in water-soluble vitamins, particularly vitamin C and antioxidants. While the fruit retains other beneficial nutrients, the nutrient profile is often not as robust as fresh fruit.
Additives and Preservatives: To maintain flavor and freshness, some brands may use additives and preservatives. Checking the ingredients list helps you choose products with fewer artificial ingredients.
BPA Exposure: Concerns exist about Bisphenol A (BPA), a chemical found in the lining of some cans, which can migrate into the food. Some research suggests chronic exposure to BPA could negatively impact health. Opting for BPA-free cans can mitigate this risk.

Ways to Use the Juice from Canned Fruit

Instead of simply drinking the liquid, consider these practical and creative uses:

Smoothie Base: Use 100% fruit juice from a can as a natural sweetener and liquid base for your smoothies.
Recipe Ingredient: Incorporate the juice into recipes for marinades, sauces, or glazes to add a fruity flavor.
Frozen Treats: Freeze the juice in ice cube trays to add a burst of fruit flavor to water, cocktails, or iced tea.
Oatmeal or Yogurt Topping: Stir the juice into oatmeal or yogurt for a natural, fruity sweetness.
Syrup Alternative: For baking, use fruit purée mixed with canned juice as a healthier substitute for sugar or syrup.

Comparison: Canned Juice (100%) vs. Syrup


Feature	Canned Fruit in 100% Juice	Canned Fruit in Heavy Syrup
Sugar Content	Natural fruit sugars only; no added sugars.	High levels of added sugars, including corn syrup.
Nutritional Value	Retains many vitamins and minerals; some heat-sensitive ones are reduced.	Minimal nutritional value from the liquid; primarily adds calories.
Health Impact	A healthy and convenient option, suitable for daily intake.	Should be limited due to high sugar content, which contributes to chronic health issues.
Flavor	A more natural, pure fruit flavor.	Overly sweet and artificial taste.
Versatility	Can be used in smoothies, recipes, and frozen desserts.	Best for occasional use; primarily a dessert topping.

Conclusion: Making the Best Choice

Drinking the juice from canned fruit is not inherently bad, but its healthiness is directly tied to the type of liquid it is packed in. For a healthier option, always choose fruit packed in 100% fruit juice or water. This allows you to reap the nutritional benefits of the fruit without the excessive added sugars found in heavy syrup. While fresh fruit remains the optimal choice for maximum nutrient retention, properly selected canned fruit offers a convenient, affordable, and nutritious alternative for your diet, especially when out of season. By checking labels, you empower yourself to make a deliberate and healthy choice for you and your family. For more information on the canning process and nutrition, explore resources like the Sugar Nutrition Resource Centre.

Frequently Asked Questions

Yes, drinking the syrup from canned fruit is generally safe from a foodborne illness standpoint due to the sterilization process. However, heavy syrup is loaded with added sugars and empty calories, making it unhealthy to consume regularly.

Fruit canned in 100% juice is significantly healthier than fruit canned in syrup. It avoids the high levels of added sugars and artificial ingredients present in heavy syrup, offering a better nutritional profile.

Yes, the juice from fruit canned in 100% juice is a versatile ingredient for recipes. It can be used in smoothies, as a marinade base, or frozen into ice cubes.

Yes, canned fruit can count as one of your daily fruit servings. For the healthiest option, select varieties packed in 100% juice or water with no added sugars.

While the canning process can reduce some heat-sensitive vitamins, like vitamin C, most canned fruits are nutritionally comparable to fresh varieties. Many nutrients, such as vitamins A and E, are well-retained.

You can reduce some of the sugar by draining the syrup and rinsing the fruit with cold water. However, some sugar will have already been absorbed into the fruit itself.

BPA, or Bisphenol A, is a chemical sometimes used in the lining of cans that can leach into food. Some health concerns are associated with chronic BPA exposure, so choosing products labeled 'BPA-free' is recommended.