“Canning destroys most of a food's nutrients.”
Canning does not destroy most of a food's nutrients.
Canned fruits and vegetables are a nutritious choice, especially when fresh produce is out of season or hard to keep on hand. Choose no-salt-added vegetables and beans, and fruit packed in water or juice instead of syrup, when you can. Rinsing canned beans or vegetables can cut some salt.
Next time you buy canned vegetables or beans, pick a "no salt added" version.
Safety note: Do not eat food from a can that is bulging, badly dented or rusted. These can be signs of a broken seal or spoilage.
Food-composition studies show canning lowers some heat-sensitive vitamins, like vitamin C, which is the grain of truth, but most other nutrients stay at levels similar to fresh or frozen produce. Confidence is moderate because the main review is older, mixes many study methods and was funded by a canned-food industry group.
Canning does not destroy most of a food's nutrients. It lowers heat-sensitive vitamins like vitamin C and some B vitamins, but fiber, minerals, vitamin A and carotenoids such as lycopene stay at levels similar to fresh or frozen.
The heat used in canning causes most of the loss of vitamin C and some B vitamins. Vitamin C losses in studies ranged from 8% in beets to 90% in carrots. After that, vitamin C holds up well on the shelf because cans keep out oxygen, while fresh produce keeps losing vitamins during storage and cooking at home. Canned tomatoes and other carotenoid-rich foods often have similar or higher levels than fresh, possibly because heat makes these nutrients easier to release. The main difference with canned food is often what is added: some canned foods have more salt, sugar or fat. The main review of this topic, a two-part review by university researchers, was funded by the Canned Food Alliance, an industry group.
Does canned produce keep its fiber and minerals?
Mostly, yes. Fiber and minerals hold up well during canning and storage, though some can be lost when foods are peeled. The bigger difference is added salt or sugar, so check the label.
- Rickman JC, Barrett DM, Bruhn CM. Nutritional comparison of fresh, frozen and canned fruits and vegetables. Part 1. Vitamins C and B and phenolic compounds. Journal of the Science of Food and Agriculture. 2007;87(6):930-944. DOI: 10.1002/jsfa.2825
- Rickman JC, Bruhn CM, Barrett DM. Nutritional comparison of fresh, frozen, and canned fruits and vegetables II. Vitamin A and carotenoids, vitamin E, minerals and fiber. Journal of the Science of Food and Agriculture. 2007;87(7):1185-1196. DOI: 10.1002/jsfa.2824
- Nutraceuticals World. Canned, Fresh and Frozen Fruits and Vegetables All Contribute to Healthy Diet. May 1, 2007
- Centre for Food Safety, Hong Kong. Know More about Canned Foods. Food Safety Focus, 186th issue, January 2022, article 2