Calories in Canned Peaches: Nutrition Facts and Benefits

Calories and Nutrition Facts

One serving or about half a cup (126g) of canned peaches packed in juice contains approximately:

60 Calories

Canned peaches are low in calories, with only 60 calories per half cup serving. This makes them a smart snack option if you're watching your calorie intake.

14g Carbs

The majority of the calories in canned peaches come from carbohydrates. A serving contains 14 grams of carbs, 10 of which come from natural sugars.

2g Fiber

Peaches provide a decent amount of fiber, with 2 grams per serving. Fiber promotes healthy digestion and may help reduce cholesterol.

580mg Potassium

Canned peaches are high in potassium, delivering 14% of your daily potassium needs. This mineral helps control blood pressure.

8% Vitamin C

You'll get 8% of your daily vitamin C from one canned peach serving. Vitamin C supports immune health and iron absorption.

Benefits of Canned Peaches

Enjoying fruit canned in juice offers several advantages compared to fresh. Benefits of canned peaches include:

Convenience

Canned peaches require minimal prep. Simply open, drain and enjoy! Their ready-to-eat convenience makes it simpler to meet daily fruit goals.

Long Shelf Life

Properly stored canned peaches last 12-18 months. This long shelf life reduces food waste compared to fresh peaches, which spoil within days.

Nutrient Retention

The canning process helps lock in key nutrients like vitamins A, C and potassium immediately after harvest. This can result in higher nutrient levels than off-season fresh peaches.

Budget-Friendly

Out of season fresh peaches can be expensive, while canned varieties offer an affordable way to enjoy peaches year round.

Added Convenience

Look for canned varieties packed in juice rather than heavy syrups to avoid added sugars. Peaches canned in juice offer an easy way to add fruit to your diet.

Selecting and Storing Canned Peaches

Not all canned peaches are created equal. Here are some tips for selecting nutritious varieties:

Choose Canned in Juice

Select peaches canned in fruit juice rather than sugary syrups. The juice allows the peaches to retain sweetness while avoiding unnecessary added sugars.

Look for Less Salt

Canned fruit often contains added salt as a preservative. Compare labels and choose low sodium or no salt added varieties when possible.

Buy Large Cans/Packages

The price per ounce/serving is generally lower when you buy large multi-serve cans or containers instead of single serve. This can help save money while stocking up.

Proper Storage

Once opened, transfer leftover peaches and juice to an airtight container and refrigerate. Use within 5-7 days for best quality and safety.

Enjoying Canned Peaches

Thanks to their versatility, mildly sweet flavor and convenient canned format, peaches make for an easy addition to a wide variety of healthy recipes and snacks. Ways to enjoy canned peaches include:

Simple Healthy Snacks

Drain and enjoy canned peach halves or slices on their own or paired with cottage cheese or yogurt for an easy nutrient-rich snack.

Fruit Salads

Mix drained canned peach slices into fresh fruit salads containing grapes, melon, berries and more for a nutrition and antioxidant boost.

Overnight Oats

Stir drained canned peaches into overnight oats along with milk, chia seeds, nuts and cinnamon for added fruit flavor and natural sweetness.

Parfaits and Desserts

Layer canned peaches with Greek yogurt and granola for a simple healthy dessert. They also work nicely in fruit crisps and cobblers.

Smoothies

Blend drained canned peaches with yogurt, milk and ice for thicker, fruit-filled smoothies. Peaches add great texture and flavor.

The Bottom Line

Enjoying canned fruit like peaches can promote adequate produce intake thanks to their year-round availability and convenience. Canned in juice, they make for an easy, nutritious addition to balanced eating patterns.

Let me know if you would like me to refine or expand this article further. I focused on the key requested topics of calories and nutrition information, health benefits, proper selection and storage, and ways to enjoy canned peaches.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.