Many people believe that fresh fruits and vegetables are the best option for nutrition, often viewing canned options as inferior due to their processing. However, recent studies suggest otherwise. Research indicates that canned fruits and vegetables offer comparable nutritional content to their fresh or frozen counterparts. In fact, for certain produce items, the nutritional value found in canned products may even be higher.
A team of researchers from Michigan State University published an analysis in the American Journal of Lifestyle Medicine, revealing that canned fruits and vegetables contain similar nutrients to fresh or frozen varieties. Notably, canned tomatoes may have higher levels of B vitamins, vitamin E, and carotenoids compared to fresh tomatoes. Additionally, the fiber in legumes becomes more soluble during the canning process, making it more beneficial for human health.
Supporting this, a survey conducted by The Foundation for Fresh Produce (FPP) found that adults and children who consumed canned foods regularly—defined as eating six or more different types within two weeks—had healthier dietary habits compared to those who consumed just one or two types. The study reported that respondents who included canned options in their diets had increased intake of fruits and vegetables, as well as 17 essential nutrients including calcium and fiber, leading to higher Healthy Eating Index (HEI) scores.
Canned products also present a cost-effective alternative that can help families save on grocery bills. The FPP noted that while there is no significant price difference among fresh, frozen, and canned fruits and vegetables, canned vegetables can be significantly cheaper—often half the cost of frozen options and one-fifth the cost of fresh produce. Popular canned vegetables like corn, tomatoes, peas, and green beans tend to be more affordable than their fresh or frozen counterparts.
Furthermore, the canning process typically occurs when fruits, vegetables, and legumes are at their peak ripeness, preserving their nutrition, flavor, and safety. Experts from the United Nations Food and Agriculture Organization point out that the nutritional value of produce is highest at harvest time; once harvested, fresh crops begin to lose nutrients as they no longer have a source of energy from the soil or branches. Vegetables that are left out for extended periods can also experience nutrient loss.
A study from UC Davis found that spinach stored at room temperature (68°F or 20°C) for seven days could lose almost all its vitamin C, while refrigerating it could result in a 75% loss. In contrast, carrots stored at the same temperature would only lose about 27% of their vitamin C.
The FPP encourages consumers to enjoy fruits and vegetables in any form—fresh, canned, or frozen. Canned foods make healthy eating accessible and convenient. They match the nutritional quality of fresh and frozen products, and with reduced meal prep time, it becomes easier for individuals and families to enjoy nutritious home-cooked meals and foster healthy eating habits.
