Many people believe that fresh fruits and vegetables are the best option for optimal nutrition, often viewing canned varieties as inferior due to the processing involved. However, recent research suggests that canned fruits and vegetables offer similar nutritional benefits compared to their fresh or frozen counterparts, and in some cases, the nutrient content of canned products may even be higher.
Researchers from Michigan State University published an analysis in the “American Journal of Lifestyle Medicine,” revealing that canned fruits and vegetables possess comparable nutritional value to fresh or frozen produce. Notably, canned tomatoes were found to contain higher levels of B vitamins, vitamin E, and carotenoids when compared to fresh tomatoes. The fiber in legumes also becomes more soluble during the canning process, making it even more beneficial for the body.
Additionally, a survey conducted by The Foundation for Fresh Produce (FPP) highlighted that American adults and children who regularly consume canned foods—defined as six or more types within a two-week period—tend to have healthier dietary habits than those who consume only one or two types. The study revealed that canned food consumers reported higher intakes of fruits, vegetables, and 17 essential nutrients, including calcium and fiber, while also scoring higher on the Healthy Eating Index (HEI).
Canned products are also noted for their cost-effectiveness, helping families save on grocery bills. According to FPP, while there isn’t a significant price difference between fresh, frozen, and canned fruits and vegetables, analysis showed that canned vegetables cost half as much as frozen varieties and one-fifth the price of fresh veggies. Popular canned options such as corn, tomatoes, peas, and green beans are generally cheaper than their fresh or frozen equivalents.
Moreover, the timing of the canning process plays a crucial role in preserving nutrient content, flavor, and safety. Experts from the UN Food and Agriculture Organization point out that fruits and vegetables are at their most nutritious when harvested at peak ripeness. Fresh produce begins to lose nutritional value immediately after being harvested, as they no longer have access to the nutrients and energy from soil or branches. Some nutrients can be lost in vegetables when stored for long periods, potentially affecting their overall nutritional profile.
A study from UC Davis finds that spinach stored at room temperature (68°F) can lose nearly all of its vitamin C after seven days, while refrigeration can lead to a 75% loss. In comparison, carrots left in the same environment only lose about 27% of their vitamin C.
FPP encourages consumers to enjoy fruits and vegetables in any form—be it fresh, canned, or frozen. Canned foods provide a straightforward solution for healthy eating, delivering comparable nutrition to fresh and frozen options while simplifying meal preparation, thus making it easier for individuals to incorporate wholesome home-cooked meals into their routines and develop better eating habits.
