Many people believe that the best way to get fruits and vegetables is to consume them fresh, as they think this maximizes their nutritional value. They often assume that canned fruits and vegetables, due to their processing, lose much of their nutritional content. However, recent research reveals that the nutritional profile of canned fruits and vegetables is comparable to that of fresh or frozen produce. In fact, for certain crops, canned versions might even be more nutritious.

Researchers from Michigan State University published an analysis in the “American Journal of Lifestyle Medicine,” indicating that canned fruits and vegetables contain similar nutrients to their fresh and frozen counterparts. Notably, canned tomatoes show higher levels of B vitamins, vitamin E, and carotenoids compared to fresh tomatoes. Moreover, the fiber in legumes may become more soluble through the canning process, making it even more beneficial for human health.

Additionally, a survey by the nonprofit organization The Foundation for Fresh Produce (FPP) found that adults and children who consume canned foods regularly—defined as at least six different canned products within two weeks—exhibit healthier dietary habits compared to those who eat just one or two types. Participants who consumed canned goods had higher intakes of fruits, vegetables, and 17 essential nutrients, including calcium and fiber, resulting in improved Health Eating Index (HEI) scores.

Canned products also provide better cost-effectiveness, helping families save on grocery budgets. According to FPP, while the prices of fresh, frozen, and canned produce are relatively similar, the analysis found that canned vegetables cost half as much as frozen vegetables and only one-fifth of the price of fresh vegetables. Popular canned vegetables like corn, tomatoes, peas, and green beans are often cheaper than their fresh or frozen alternatives.

Furthermore, the fruits and vegetables used for canning are typically harvested at their peak ripeness, allowing for maximum retention of nutrients, flavor, and safety. Experts from the UN Food and Agriculture Organization highlight that crops have the highest nutritional value at harvest, and fresh produce begins to lose nutrients the moment it is picked, as it is separated from its source of soil and energy. Vegetables that are cooked but left out for a while may also experience nutrient loss.

A study from UC Davis demonstrated that spinach stored at room temperature (68°F) for seven days could lose nearly all of its vitamin C. In contrast, if kept in the refrigerator, it would retain only 25% of its vitamin C, whereas carrots left under the same conditions would lose just 27%.

FPP encourages people to enjoy fruits and vegetables in whatever form they prefer—fresh, canned, or frozen. Canned foods simplify healthy eating, offering comparable nutrition to fresh and frozen products. They also reduce the time spent on food preparation, making it easier for individuals and families to enjoy wholesome home-cooked meals and develop better eating habits.