Peaches are a nutritious and delicious fruit that can be enjoyed fresh, canned, frozen, or dried. Canned peaches in light syrup are a popular option, providing the sweet flavor of peaches year-round. But how many calories are actually in a typical cup serving of canned peaches?
The Calorie Content of Canned Peaches
According to the USDA, one cup of canned peaches (243g), packed in light syrup, contains:
- 153 calories
- 0.5g fat
- 39g carbs
- 1g protein
As you can see, the majority of the calories in canned peaches comes from carbohydrates. When peaches are canned in sugary syrup, it increases the carb and calorie content compared to fresh peaches.
Canned Peach Nutrition Facts
Here is the full nutrition breakdown for 1 cup (243g) of canned peaches in light syrup:
| Nutrient | Amount |
|---|---|
| Calories | 153 |
| Fat | 0.5g |
| Carbohydrates | 39g |
| Fiber | 2.4g |
| Sugars | 36g |
| Protein | 1g |
As you can see from the nutrition information, canned peaches are high in natural sugars. A 1 cup serving contains 36g of sugar, accounting for most of the carbohydrates.
Comparing Canned and Fresh Peaches
Fresh peaches contain fewer calories and carbs than the canned variety. One cup of sliced fresh peaches has about 60 calories, 14g carbs, and 0.5g protein.
The canning process requires packing peaches in a sugary liquid, which infuses the fruit with extra calories and sugars. The type of syrup also impacts the nutrition profile. Heavy syrup adds more sugar than light syrup.
However, canned peaches still provide benefits like:
- Convenience – no peeling or slicing required
- Long shelf life
- Availability year-round
- Cost effectiveness
- Nutrients like vitamin A, vitamin C, potassium
Tips for Enjoying Canned Peaches
Here are some tips for buying and eating canned peaches:
- Look for canned peaches in 100% fruit juice rather than heavy syrup to reduce the calorie and sugar content.
- Rinse peaches before eating to remove some of the syrup.
- Enjoy peaches packed in water or light syrup and add your own no-calorie sweetener if desired.
- Use canned peaches in smoothies, parfaits, oatmeal, yogurt, and cottage cheese.
- Try baking with canned peaches – use them to top cakes, tarts, muffins, or breads.
- Add diced peaches to salsas to give a sweet twist.
- Make chutney by cooking canned peaches with spices and vinegar.
- Blending canned peaches makes an easy sauce for pork, chicken, or fish.
Health Benefits of Peaches
Alongside their sweet taste, peaches provide some good-for-you nutrients:
- Vitamin A – Peaches contain beta-carotene, which forms vitamin A needed for eye and immune health.
- Vitamin C – A cup of peaches provides 10% of the RDI for vitamin C, an important antioxidant.
- Potassium – Peaches offer potassium to help control blood pressure.
- Fiber – The fiber in peaches aids digestion and helps give a feeling of fullness.
- Polyphenols – As stone fruits, peaches contain plant compounds that may help protect cells.
Canned Peaches Support Heart Health
Research shows that consuming canned peaches can benefit heart health thanks to their content of nutrients and antioxidants. According to a 2019 study in the journal Nutrients, consuming canned peaches lowers LDL “bad” cholesterol, inflammatory markers, and oxidized LDL particles.
Scientists attribute these cardioprotective effects to the polyphenols, carotenoids, vitamin C, and minerals provided by peaches.
Potential Downsides of Canned Peaches
While canned peaches offer convenience and year-round availability, there are some drawbacks to consider:
- Higher calorie and sugar content than fresh peaches
- Syrup may contain preservatives and artificial ingredients
- Canning process leads to some nutrient degradation
- BPA lining in some cans may leach into food
- Easy to over-consume and spike blood sugar
Choosing canned peaches packed in juice or water can help minimize the cons. Rinsing the fruit and watching portion sizes is also recommended.
Canned Peach Recipe Ideas
Canned peaches are extremely versatile in recipes. Here are some nutritious and delicious ways to use them:
Coconut Peach Smoothie
Blend canned peaches with coconut milk, yogurt, honey, and ice for a creamy treat.
Peach Salsa
Mix diced peaches with tomatoes, onion, jalapeno, cilantro, and lime juice for a unique salsa to enjoy with chips.
Peach Chicken Salad
Combine canned peaches with cooked chicken breast, pecans, garlic, green onions, poppy seeds, and Greek yogurt.
Peach Oat Crumble
Top peach pie filling made with canned peaches with a streusel oat topping and bake until golden.
Peach Ice Pops
Puree canned peaches with milk and a touch of honey and freeze in popsicle molds for a cool, creamy treat.
Storing Opened Canned Peaches
Once opened, canned peaches should be stored properly to preserve freshness and prevent spoilage. Here are some storage tips:
- Transfer peaches and liquid to an airtight container.
- Refrigerate for up to 7 days.
- If keeping the syrup, boil it before storing to kill any bacteria.
- For longer storage, freeze canned peaches for up to 6 months.
- Can be frozen in syrup or juice, or with no liquid.
- Use freezer bags or airtight containers.
Properly stored canned peaches will maintain their texture and flavor to enjoy in future recipes.
Canned Peach Safety
When stored unopened at room temperature, canned peaches have a long shelf life of 12-18 months. The canning process kills pathogens and seals out new contaminants.
However, opened canned peaches last only about 7 days. Discard any peaches with an off smell, flavor, or appearance – they could be contaminated or spoiled.
To reduce risk, purchase canned goods from reputable brands. Avoid cans with damage like bulges, rust, or leaks. Use good hygiene and safely handle opened peaches.
Conclusion
Canned peaches offer the sweet flavor of peaches year-round. A 1 cup serving of canned peaches in light syrup contains about 153 calories, mostly from natural sugars. Canned peaches are higher in calories and carbs compared to fresh but still provide nutrients like vitamins A and C, potassium, and antioxidants.
Enjoy canned peaches in moderation alongside a balanced diet. Look for options canned in juice or water and rinse fruit to remove excess syrup. With proper storage in the fridge or freezer, opened canned peaches will keep for up to 7 days or 6 months respectively.
Canned peaches add convenience, flavor, and nutrition to smoothies, salsas, salads, oatmeal, yogurt parfaits, cottage cheese, and many other recipes. Their versatility and nutrition makes canned peaches a handy staple to keep on hand.
