Canned Fruit & Vegetables vs. Fresh Fruits & Vegetables

Consume plenty of fruits and vegetables.

Fruits and vegetables are an important source of nutrition, providing high levels of vitamins and nutrients essential for keeping bodies healthy. Both fresh and canned varieties meet requirements for daily intake established by the U.S. Department of Agriculture, which recommends that at least half of each meal be made up of fruits and vegetables.

Availability

If you have favorite fruits and vegetables, you may not be able to get them fresh all year round. It will be dependent on the area where you live and the availability of imported items. Canned items, however, are readily available throughout the year.

Convenience

Convenience is one area in which any debate on canned versus fresh is on equal ground. Fresh fruit just needs to be washed or peeled, while canned fruit needs to be opened and enjoyed. Fresh vegetables should be washed and usually sliced before being cooked, while canned vegetables must be opened and cooked.

Nutrition

The best way to consume fruits and vegetables is in their fresh, natural state. Before vegetables are canned, they are cooked at high temperatures, which can rob them of their nutrients. Choose canned vegetables that indicate reduced, low or no sodium added. Even if you opt to sprinkle salt on them, it will likely be at a lower rate than the amount of salt added during canning. In order to get the most nutrition out of canned fruit, choose varieties that have been packaged in 100% fruit juice or water instead of syrup.

Longevity

Because fresh fruits and vegetables are plants, they have limited shelf life and most will need to be consumed within days of purchase to avoid spoilage or rot. Unopened canned fruits and vegetables last up to a year on your shelf. This time frame, of course, is reduced once the cans are opened.

References

• United States Department of Agriculture: Tips to Help You Eat Fruits
• Web MD: Eat Your Vegetables: Fresh, Frozen or Canned?; Joe Pizzorno, Jr., ND; 2007
• Shelf Life Advice: Canned Vegetables; 2009
• United States Department of Agriculture: What Foods Are In The Vegetable Group?
• United States Department of Agriculture: What Foods Are In The Fruit Group?