What to Look For: Packing Liquid
The liquid tinned fruit is packed in is the primary factor in determining the healthiness of the fruit. The amount of added sugar and potential health benefits can change drastically based on whether the fruit is in heavy syrup, light syrup, fruit juice, or water.
- Heavy Syrup: This type is the least healthy due to its high sugar content. It is best to avoid these options or rinse the fruit well before consumption.
- Light Syrup: A slightly better choice than heavy syrup, but still contains added sugars. Rinsing is still suggested to reduce sugar intake.
- 100% Fruit Juice: This option has no added sugars and uses the fruit's natural juice, offering more flavor and some vitamins.
- Water: Fruit canned in water is the healthiest choice, as it has the lowest sugar and calorie content, allowing you to enjoy the fruit's natural sweetness without any added ingredients.
Healthiest Tinned Fruit Options
Certain canned fruits retain their nutritional value after the canning process.
Prunes: A Fiber and Bone Health Champion
Prunes are an excellent source of fiber and contain sorbitol, a natural laxative that helps regulate bowel movements. They are associated with better bone health because of their mineral content.
Peaches: Vitamins and Antioxidants
Canned peaches are a good source of beta-carotene, which the body converts to vitamin A. They may have higher levels of Vitamin C and antioxidants than fresh varieties. Choose peaches canned in water or 100% fruit juice.
Pineapple: Aids in Digestion
Pineapple offers vitamin C and manganese. It also contains bromelain, a digestive enzyme that can reduce inflammation. Select pineapple canned in juice or water to minimize sugar intake.
Pears: High in Fiber
Pears are rich in fiber, including pectin, which helps soften stools. They're also a source of potassium and copper.
Mangoes: Good Source of Vitamin A
Tinned mangoes provide vitamin A and fiber. Opt for mangoes canned in juice or water, since they are often sold in syrup.
Nutritional Comparison
| Fruit Type | Packed in Juice (per 100g) | Packed in Heavy Syrup (per 100g) |
|---|---|---|
| Peaches | ~10g sugar, 43 kcal | ~18g sugar, 100 kcal+ |
| Pineapple | ~11g sugar, 48 kcal | ~16g sugar, 80 kcal+ |
| Pears | ~9g sugar, 44 kcal | ~17g sugar, 80 kcal+ |
| Mandarins | ~8g sugar, 40 kcal | ~15g sugar, 70 kcal+ |
Nutritional values are approximate and can vary by brand.
Important Considerations
When evaluating what tinned fruit is the healthiest, keep these points in mind:
Canning and Nutritional Value
While some vitamins can be lost during the canning process, canned fruits generally remain nutritionally comparable to fresh ones. In some cases, such as lycopene in tomatoes or antioxidants in peaches, the canning process can boost nutrient availability. The primary nutritional difference is often the added sugar in syrups.
BPA in Cans
Concerns exist regarding bisphenol A (BPA), which has been used in can linings. Many manufacturers now offer BPA-free can linings.
Food Safety
Commercial canning uses high heat to eliminate pathogens. Avoid cans that are dented, bulging, or leaking.
Using Healthy Tinned Fruit
Healthy tinned fruit can be used in a variety of ways:
- Breakfast: Add drained fruit to yogurt or porridge.
- Smoothies: Blend fruit into your smoothie for a sweet, nutritious addition.
- Baking: Use pureed prunes or mangoes as a sugar substitute in baked goods.
- Snack/Dessert: Enjoy chilled, straight from the can, or with cinnamon.
- Savory Dishes: Add pineapple to stir-fries or sweet and sour dishes.
For additional recipe ideas, see Healthy Canned Foods from the British Heart Foundation.
Conclusion: Making Informed Choices
The healthiest tinned fruit is packed in water or 100% fruit juice, avoiding syrup. Options like prunes, peaches, pineapple, and pears offer fiber and vitamins. Selecting fruit packed in water and BPA-free options helps add a convenient and affordable food to a regular diet.
