Why It's Smart to Choose Canned Fruits in 100% Fruit Juice

October 11, 2025 •

3 min read

According to the American Diabetes Association, opting for canned fruit with labels like “unsweetened” or “no sugar added” is the healthier choice. This is precisely why it is suggested to choose canned fruits which are canned in 100% fruit juice, as it avoids the high levels of added sugars found in syrups.

Quick Summary

This article explains why selecting canned fruits packed in 100% fruit juice is a more nutritious option than those in syrups. It breaks down the nutritional differences, discusses added sugar's impact on health, and offers practical tips for making a healthier choice in the canned goods aisle.

Key Points

Avoids Added Sugar: Choosing 100% fruit juice over syrups eliminates unnecessary refined sugar and high fructose corn syrup from your diet.
Reduces Calories: Syrup-packed fruits have significantly more calories than juice-packed or water-packed versions, which contribute to empty calories.
Preserves Natural Flavor: Fruit canned in its own juice retains its natural sweetness, allowing the authentic fruit flavor to shine without being masked by heavy syrup.
Provides Key Nutrients: Canned fruits, especially when packed without added sugars, still provide important fiber, vitamins, and minerals that are beneficial for overall health.
Supports Healthier Choices: This simple grocery decision helps manage overall sugar intake, which is crucial for preventing and managing health issues like heart disease and diabetes.
Offers Convenience and Affordability: Canned fruits are a cost-effective, long-lasting, and convenient way to incorporate more fruit into your daily diet, especially when fresh options are unavailable or expensive.

Understanding the difference: Juice vs. Syrup

When you're at the grocery store, the canned fruit aisle offers a wide array of options, from peaches to pineapple, but the liquid they are packed in can make a huge nutritional difference. The primary reason it is suggested to choose canned fruits which are canned in 100% fruit juice is to avoid the unnecessary, and often significant, amounts of added sugar that are present in syrup-packed versions. While the convenience and long shelf-life of canned fruit are appealing, the choice of packing liquid fundamentally changes the product's health profile.

Syrups, whether 'heavy' or 'light', contain added sugars and high fructose corn syrup which add substantial calories without providing significant nutritional benefits. In contrast, fruit canned in its own 100% fruit juice relies on the fruit's natural sweetness, meaning no refined sugar is added. This makes the 100% fruit juice option a better choice for managing sugar intake, which is critical for overall health and for those monitoring their blood sugar levels.

The nutritional breakdown: Comparing different canned fruit options

To make an informed decision, it's important to look at the specific nutritional content. The caloric difference alone is often a strong indicator. For example, a can of peaches in heavy syrup can contain an extra 200 calories from the syrup, whereas a juice-packed version adds a fraction of that amount, around 60 calories. The added sugars in syrups contribute to empty calories that offer little more than a sweet taste, whereas the natural sugars in 100% fruit juice come with some micronutrients.

The significant health benefits of choosing juice-packed fruits

Choosing fruits canned in their own juice or 100% fruit juice has several health advantages that align with dietary guidelines. By avoiding added sugars, you reduce your risk of health conditions associated with high sugar intake, such as type 2 diabetes and heart disease. The fruit itself still provides valuable fiber, vitamins, and minerals that support overall wellness, even after the canning process. Many manufacturers now offer BPA-free cans as well, addressing a former health concern related to the can lining.

Another benefit is the long shelf-life and accessibility. For many people, especially those in areas with limited access to fresh produce, canned fruit is an affordable and convenient way to increase daily fruit consumption and meet dietary recommendations. It's a quick and easy-to-use ingredient for meals, snacks, and desserts.

Table: Comparison of Canned Fruit Options


Feature	Canned in 100% Fruit Juice	Canned in Heavy Syrup	Canned in Light Syrup	Canned in Water (Unsweetened)
Added Sugar	No	Yes (High)	Yes (Moderate)	No
Added Calories	Minimal	Significant	Moderate	None
Nutritional Profile	Contains fiber, vitamins, minerals, and natural fruit sugar.	High in empty calories from added sugars.	Lower added sugar than heavy syrup, but still present.	Contains vitamins, minerals, and fiber, and is the healthiest choice based on calories.
Flavor	Naturally sweet from the fruit.	Very sweet, can overpower fruit flavor.	Sweet taste, but less intense than heavy syrup.	Natural fruit flavor, no added sweetness.
Best For	Daily consumption, smoothies, snacks, and desserts where natural sweetness is desired.	Limiting for occasional treats.	Use in moderation.	Diabetics, calorie control, and recipes that require no added sugar.

Making the best choice for your family

Choosing canned fruit is a great way to add more fruit to your diet, and knowing how to select the best option ensures you are making the healthiest decision. For the majority of uses, opting for fruit canned in 100% fruit juice is the smartest and most nutritious option, avoiding unnecessary added sugars. However, if you are strictly monitoring your sugar intake or prefer no added sweetness, fruit canned in water is an excellent alternative. Always read the label to confirm the packing liquid and check for 'no added sugar' claims.

Conclusion: Prioritize health with smarter choices

In summary, the recommendation to choose canned fruits which are canned in 100% fruit juice is a straightforward and effective way to reduce your intake of refined sugars and empty calories. This simple swap significantly improves the nutritional profile of this convenient food, allowing you to enjoy the vitamins, minerals, and fiber of fruit without compromising your health goals. By paying close attention to the packing liquid, you can confidently use canned fruit as a healthy and cost-effective addition to your pantry.

For more expert advice on healthy food choices, you can consult reputable sources like the Academy of Nutrition and Dietetics.

Frequently Asked Questions

The main difference is the added sugar content. Fruit canned in syrup contains refined, added sugars, while fruit canned in 100% fruit juice uses the fruit's natural sugar for sweetness and contains no added sweeteners.

Yes, canned fruit is a great way to help meet your daily fruit intake recommendations. As long as you choose a version without added sugars, it provides similar fiber, vitamins, and minerals to fresh fruit.

While it doesn't have added sugar, fruit canned in 100% fruit juice does contain natural fruit sugar. However, this is a more nutritious choice than products with added refined sugars found in syrups.

You can check the label for the packing liquid, which should say '100% fruit juice,' 'in water,' or 'unsweetened'. The ingredient list will also indicate if additional sugars or corn syrup have been added.

The primary disadvantage is that some water-soluble vitamins, like vitamin C, may be slightly reduced during the heat-canning process. However, other nutrients remain stable, and overall, it is still a very nutritious option.

For the lowest possible sugar and calorie content, fruit packed in water is the healthiest option, as it adds no extra calories. However, fruit in 100% fruit juice is also an excellent and nutritious choice that provides more flavor and micronutrients than syrup-packed varieties.

Yes, if the fruit is packed in 100% fruit juice, you can use the juice to add natural sweetness to smoothies, sauces, or oatmeal.